At the gym or not, we all wish for this perfect scenario where we do not have to shuffle between different equipment because no matter how much it helps in losing weight, muscle building or toning up, it is still tiring.
There is a new equipment in the block that can literally be your ultimate workout buddy! It is the KETTLEBELL. Initially, we were a little skeptical of a kettlebell and its use, however, with us getting better informed, we realized that this equipment is not only extremely flexible and effective, but it also makes working out fun and challenging.
Get Your Own Kettlebell: Buy Here
It is not as easy as simply picking a kettlebell up and just getting on with it. There are some safety guidelines that you must remember before you start:
1) If you are someone who favors the no-sweating approach to weight loss or muscle sculpting, then kettlebells are not for you.
2) You must remember that kettlebells are a high-impact workout program. The exercises you do holding a kettlebell do not go easy on your joints, necks, shoulders or hips. Hence, if you suffer from hip pain, arthritis or the like, speak to your physician before you start.
3) A lot of people think that kettlebells are easy to use and hence the weight does not matter. That is precisely the opposite of what it actually is. Kettlebell workouts are designed in a way to help you do a full body workout. Therefore, the weight you choose becomes the main point of it all. You need it to challenge you, definitely, but going overboard might just injure you. Be sure and practical when choosing your weight.
4) Kettlebells are not dumbbells. The way you treat one is not the same as how you should treat the other. Kettlebells must be held in a way that it increases your range of motion.
5) Momentum and form are two of the most important things when it comes to kettlebell workouts.
Now let us look at the best kettlebell workouts to build muscles:
Double Clean and Press
Step 1: Stand with your legs shoulder width apart and hold a kettlebell in each hand. Bend your knees a little and keep your arms by your side.
Step 2: Jump and use the momentum to lift your arms up to bring them to your shoulder level. Be sure to hold the kettlebell firmly and place it at the back of your wrists for added support.
Step 3: Land on your feet, bend your knees and squat down. Push through your heels to straighten your legs and push the kettlebells over your head by straightening your arms.
Step 4: Bring it back to the initial position and repeat.
Do 2 sets of 15 reps each.
Next up: Double Front Squat
Double Front Squat
Step 1: Hold two kettlebells close to your shoulders. Make sure that your palms are facing each other.
Step 2: Stand with your legs shoulder width apart and keep your back straight.
Step 3: Bend your knees to lower your body and go down until your thighs are parallel to the floor.
Step 4: Push back up to get to the initial position and repeat.
Do 3 sets of 15 reps each.
Next up: Double Swing
Step 1: Hold two kettlebells and stand straight on the floor with your feet about shoulder width apart. Let the weight hang down between your legs.
Step 2: Bend at your hips and lower your body down. Now, swing the kettlebells back from in between your legs.
Step 3: Straighten your legs and push your hips forward to swing the kettlebells up. Engage your abs throughout the exercise and keep your arms extended.
Step 4: Stay for a second and get back down to the initial position by pushing your hips back and letting the kettlebells swing back again. Repeat.
Do this exercise for 2 minutes.
Next up: Kettlebell Single Leg Deadlift
Kettlebell Single Leg Deadlift
Step 1: Hold a kettlebell in your left hand and let it hang in front of your thigh. Lift your right leg off the ground behind you.
Step 2: Bend at your hips and lower your torso. Go until your torso is almost parallel to the floor. Extend your right leg behind you and make sure that your toes are pointing to the floor.
Step 3: Simultaneously, let the kettlbell go straight to the ground.
Step 4: Get back to the initial position and repeat.
Do 2 sets of 15 on each side.
Next up: Kettlebell Row
Step 1: Keep two kettlebells in front of you. Bend your knees and push you hips back to lower your upper body.
Step 2: Hold the kettlebells and bring them close to your stomach. Bend your elbows in the process and make sure to use your shoulder blades.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 15 reps each.