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. Increasing your core stability means not only strengthening your abdominal, but your glutes and hips too.
From a front rack position (holding the kettle bell at your shoulder, with the “bell” part of the weight resting in the crook of your arm), press the kettle bell overhead. Turn the opposite foot outward at 45 degrees and kick your right hip out.
Photo credit: fit squad 8 to 10 reps on each side for 4 sets Lying flat on the floor, hold the kettle bell with your right hand at your chest.
Bend your right leg and extend your left arm to 90 degrees across the ground. Press into your left palm and drive your right heel to extend your hips, lifting your body off the floor.
Photo credit: Fit Squad 10 to 12 reps each side, 4 sets Start like you did with the windmills, holding the kettle bell at your shoulder, with the “bell” part of the weight resting in the crook of your arm.
Photo credit: Jennifer LAU Jennifer is co-owner of FitS quad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. Her passion to empower women has leaded her to become a leader in female training.
Then grab a kettle bell and get ready to boost your performance on the bike while building some serious strength in your core. “ Kettle bell exercises replicate functional movement patterns that build core strength by targeting overlooked stabilizer muscles,” explains Kaitlyn Di Joseph, C.S.C.S., and coach at Peaks Coaching Group.
“This helps you to utilize the proper muscle groups for optimal power production.” How to use this list : Di Joseph created a series of eight kettle bell exercises you can do individually or as a total workout.
However, Di Joseph likes to perform them with one, because loading the body asymmetrically creates a more challenging core workout. Start in a high plank position with wrists under shoulders and a kettle bell placed next to left hand.
Draw your shoulder blades back and down to prevent hunching over, and engage core so body forms a straight line from head to heels. Maintaining this form, grab the handle and lift kettle bell straight up to your side.
Keep shoulders and hips square, eliminating any rolling motion in the upper body. Start in a high plank position with wrists under shoulders and a kettle bell placed next to left hand.
Maintaining this form, reach right hand across your body to find the handle of the kettle bell. Holding a kettle bell by the horns at the chin, circle the bell around your head in one direction to return to the starting position as if forming a “halo” overhead.
Standing with feet just wider than shoulder-width apart, hold the kettle bell by the handle with right hand, fingertips pointed toward the sky. With right arm, press the kettle bell overhead, fingertips pointed to sky, with your eyes fixed on it for the duration of the movement.
Keep the kettle bell pressed overhead and eyes on it, then return to the starting position by reversing the movement and squeezing your glutes. Stand with feet slightly narrower than shoulder-width apart and shift weight onto left leg.
Hold this position until balance is achieved, then kick right leg back as if pressing the heel into the wall behind you. Grab the handle of the kettle bell firmly with both hands, bending at your knees and hinging at the hips.
(To get the hinge movement right, imagine pressing your glutes into the wall behind you while maintaining a flat back.) Keep a rigid core to prevent the kettle bell from tracking above shoulder height and your back from arching.
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