Getting good at the Turkish Get Up in the early stages of your kettle bell training will help you protect your body against future injury The abs get targeted through various stages of the Turkish Get Up but in particular during the 1st few phases as you sit up from the lying down position, a great kettle bell obliques movement.
The kettle bell beginner can practice this 1st phase by just sitting up along the arm and then lying back down again. Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs.
Also ensure that as you come back down from the seated position that you lie down slowly using your abs to resist the downward movement. Just like the Turkish Get Up they primarily improve your mobility and stability of your shoulders, and hips.
Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders. The movement is very similar except the kettle bell is held in one hand only and the arm is kept straight throughout the kettlebellabs exercise.
Leaning the arm into the movement as you sit up will give you a mechanical advantage and you will notice yourself doing this as you get tired….this is the time to stop! One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially).
The horizontal row is one of the movements that often gets neglected with kettle bell training but it is important to counteract all the sitting that so many of us do these days. The main abdominal benefits come from preventing the hips from falling to the floor during the movement.
As you row the kettle bell up and down your abs will also have to fight the rotation that is being caused by being supported by just one arm. Start with a very light kettle bell to begin and master the movement before increasing the weight.
You will actually find that this kettle bell exercise is easier using a weight than trying it without due to the momentum that it gives during the standing part of the movement. This is an advanced kettle bell exercise that is based upon the regular swing but the movement goes sideways rather than forwards and backwards.
I can’t emphasize enough how important it is to become a real expert at the regular kettle bell swing before moving onto this exercise. Without good technique and form you risk hitting your knee with the kettle bell as it comes across the body so be super careful.
The Kettle bell Swing, Clean, Snatch and Pistol Squat are all core intensive. With kettle bell training being mostly full body movements the abs are used in practically all exercises that is one of the great benefits of using kettle bells but can ultimately be your downfall if you core/ abs are not strong enough and able to deal with the load.
It is for this reason that you should always build up your kettle bell training slowly and allow your core muscles to develop along with everything else. Now I have listed the bestkettlebell ab exercises let’s look at how we can put them together into a kettle bell core workout.
I’ve included some sample repetition numbers above but you can alter these depending on your goals. Once you have completed the kettle bell ab workout you can rest for 60 seconds and then repeat for a total of 2 – 4 circuits.
Kettle bells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. Kettle bell exercises are excellent for intense full-body workouts, to build strength and muscle tone, burn calories and help you get rid of your belly fat.
Kettle bell swings, goblet squats and the Turkish get up are great exercises. The shape and functionality of the kettle bell makes it easy to use in faster-paced exercises, like the kettle bell swing, to get your heart rate pumping, improve cardiovascular fitness, and burn fat faster.
Use these 10 easy kettle bell exercises to work your abs from every angle to build a strong, toned core. Start standing up with your feet slightly wider than hip-width distance.
Bring a small bend into the knees and engage your abs. Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders.
Start standing up with your feet slightly wider than hip-width distance. Bring a small bend into the knees and engage your abs.
Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders. Bend your elbows and hold the kettle bell in your hands in front of your chest.
Reach your left arm straight down alongside your body. Start in a push up position with the kettle bell underneath your left hand.
Lie down on the floor with your knees bent and your feet on the ground. Inhale to lower the kettle bell back behind your head, hovering it about an inch above the ground.
Then, exhale to sit up all the way and press the kettle bell straight up over your head. Lower the kettle bell to your chest and slowly roll down one vertebra at a time.
Sit on your mat with your knees bent and heels on the floor. Hold the kettle bell with both hands in front of your chest with bent elbows.
Lean your torso back a couple of inches to feel your abs start to work. Inhale to side bend to the right, sliding the kettle bell down your outer right leg.
Begin in a high plank position with the kettle bell behind your right wrist. Then, pick up your right hand and use it to slide the kettle bell back under the right shoulder.
9 Gentle Stretches to Release Upper Back Pain They might look like heavy teapots without a spout but kettle bells are, in fact, a very powerful tool in the fight against flab.
These compact weights are small enough to fit into even the smallest rooms and the majority of workouts require just one kettle bell, meaning you could enjoy some fat-torching training time from the comfort of your own home for less than a tenner, as long as your home has literally enough room to swing a cat (NB: don't actually swing a cat in order to ascertain this). Those venturing out into the world of kettle bells for the first time should go easy on the weight, as the grueling sessions will prove impossible if you can't lift the bloody thing above your head.
Finally, it's also worth noting the handle clearance from the bell (or 'window', to give it the correct title) and its diameter. Larger hands could find certain 'bells difficult to grip and comfortably on the forearm, which is required in burly overhead press exercises.
The neoprene sleeve over the cast iron body will help keeping the floors intact too. A small pointy bit on the handle can result in a bruised palm after a grueling kettle bell swing session.
They all sport flat, non-wobble bottoms, color coded handles and an engraved logo at the front of the kettle bell. The difference is mainly felt in your wallet: while you will have to pay the premium price Tax kettle bells, the Gym reapers variety will a bit of extra money in the pocket.
Signing up for stock alerts and visiting the Gym reapers website often is highly recommended. Admittedly the Bow flex Selected 840 Kettle bell looks more like an actual kettle than a home weight, but don't let the looks deceive you.
Reasons to avoid You may have noticed that a number of dumbbell manufacturers have started offering selectable systems that negate the need to fill your house with a spread of weights. Well, Växjö has taken this idea one step further with its electronically-adjustable kettle bell system, which offers a spread of 5 kg-19kg in a singly, albeit slightly bulky, unit.
Plus, you'll have to invest in two of these if you want the ultimate kettle bell workout (squats, two-hand overhead press etc. The king of suspension weight training has long sounded the bell for kettle bells, as the lumps of iron make the perfect companion to spruce up any dangling Suspension Trainer workout.
It also results in that lovely, flat bottom, which makes it's easier to rest the kettle bell on the floor when switching hands during an arduous squat routine. Tax has added a splash of color to the handles, making it simple to spy the correct weight if swapping between kettle bells mid-workout.
I'd say the 16 kg unit is the one to go for if you're a bloke in reasonable shape, but there's a good spread of weights, making this one piece of fitness equipment that will likely outlast the fickle New Year's resolution to shed a few pounds. Wilkerson Fitness has harnessed its many years of experience in knitting out the UK National Kettle bell Teams when designing and producing its range of superior quality 'bells.
Modern casting methods means each bell is formed out of a single piece of metal, meaning no joins or welds, while a distinct lack of cheap plastic handles ensures they come with a lifetime guarantee. Don't fret, if these prove a little daunting to the introductory kettle bell lifter you can always check out the slightly less hardcore range, which is still brilliantly constructed.
The perfect antithesis to the digital delights of the aforementioned Växjö is a good, old-fashioned selection of kettle bells. Rebel kettle bells don't come cheap, but they are engineered to last, fashioned from premium-grade Iron Ore, not scrap iron (as with cheaper alternatives) and using a one-piece cast mold to ensure the kettle bells feel well-balanced in the hand and built to last.
The powder coated finish means they won't flake, chip or rust when covered in sweat, too. We don't know many professional kettle bell athletes, but we are pretty sure they are very aware of Gorilla Sports and its range of competition-spec swingers.
With very strict regulations on dimensions and the aperture of the window (the handle, to you and me), these solid steel numbers are really only for the very serious enthusiasts out there. Each solid steel unit is individually priced, with the weedier 12 kg model costing around £50.
Reasons to avoid It's not always a good idea to go out and blow a large sum on workout equipment on a get-fit whim. If you're new to the whole kettle bell thing, this vinyl number from Opt is a real bargain, with a cheap but substantial finish proving enough for most novice swingers.
The 10 kg maximum mass could feel a little light in time, but for those starting out, or who don't require massive heft from their 'bells, this is great. The compact size makes it perfect for stashing away at home for the odd impromptu session.
Reasons to avoid The vinyl coating swaddling these cast iron weights is a handy addition for anyone worried about damaging their parquet, yet the unit remains robust and a much more long-term option than cheaper all-vinyl offerings. Body power also offers a very impressive range of weights, with the option to package them up into a small set of, say, 6 kg-12kg increments.
That's not a huge maximum weight, obviously, but it allows lighter users to switch between high-resistance and low-resistance/high rep workouts with ease, for not much money. The vinyl coating may feel cheaper than the cast iron and steel suggestions on this list but all three of these will set you back half the price of a single kettle bell from some other brands.
It's simply a solid lump for lifting above your head while screaming like a hungry caveman. It's also one of the cheaper 16 kg weights on the market, making it very tempting to splash out on a couple to create a pretty awesome home gym set-up.