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How To Keep Your Kettlebell

author
Ava Flores
• Tuesday, 17 November, 2020
• 9 min read

This is a great option for someone who is serious about their kettle bell workouts, and gives them plenty of room to grow and expand as they get more sophisticated. 3 Tier Rack: this is great when you have multiple family members using kettle bells or varyingdegreesand weights.

kettlebell swing glutes keep butt straight using body workout
(Source: www.elizaskander.com)

Contents

Larger and heavier kettle bells take up a lot more space than their smaller relatives, so keep this in mind. So, you’ll end up needing more rack space at a faster rate.

When you’re really strapped for space in your home, anadjustablekettle bell is a great option. The most common versions of kettle bell racks typically have two or three shelves and stand about three feet tall.

If spending money on a kettle bell storage rack seems off-putting to you, there is always the option to build one yourself. Most DIY racks can be done with just plywood and nails, but there are a some more complex options that involve metal rods if you feel confident in your craftsman abilities.

Making your own kettle bell rack is a great choice because you can build it to fit your space exactly the way you want. However, any DIYprojectcan be dangerous if done incorrectly, so make sure you have taken all the proper safety precautions before attempting this.

If you want to store your kettle bells inside the house, you might want to look for something that fits in with your decor better than a weight rack. You can also pick up some decorative open front storage bins if you want to proudly display your equipment.

kettlebell swing onnit exercise swings form hand hip proper squat russian kettlebells training kettle hinge fitness workout kb kettelbell workouts
(Source: www.onnit.com)

Either option is a great for keeping your kettle bells inside without throwing off the look of your home. The only caveat when picking a storage bench is to be sure that you choose one that sits flat on the ground so that the kettle bells don’t break the bottom.

Otto & Ben Folding Toy Box Chest with Smart Lift... COMFORT FOAM PADDING: comfort foam padded top for added seating comfort while sturdy setup structure... SMART LIFT TOP: Lid that swings open on either side, so you don’t have to clear the top every time... EASY SET UP & FOLD AWAY: designed to fold into a flat board and can be stored inside the lid.

Fortunately, there are plenty of options for storing your kettle bells in a space effective manner. Kettle bells are a fun and versatile way to incorporate weighttraininginto your routine.

First things first, grab a kettle bell that is heavy enough to ensure the moves will get difficult after a few sets of 10-12 repetitions. If this is your first time trying a given move, start light and increase the weight as you become more comfortable.

Note: If you don’t have access to a kettle bell, you can do most of theseexerciseswith a regular weight or dumbbell. Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider.

keep kettlebell shoulders menshealth muscles workout
(Source: www.pinterest.com)

If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. Especially if you’re new to kettle bell workouts, I recommend watching the videos at least once or twice to understand how each move should look.

Hold the kettle bell on the handle in front of you with your palms facing in. Start to rotate the kettle bell clockwise around your body and by switching hands.

Hold your core muscles tight and keep your chest high throughout the move. Start by pushing your hips back and slightly bending your knees.

Reach down by hinging at your hip and grab yourkettlebell on the handle with both hands. Bend the standing knee slightly and hinge forward at the hip.

Lower the kettle bell until your upper body is parallel to the ground. Hold yourkettlebell on the horns with both hands (palms facing in) in front of your chest.

kettlebell goblet squat tips glutes workout legs series squats barbell perform succesful front pick
(Source: angieinmotion.com)

Lower your body towards the ground in a sitting motion while maintaining a straight back. Bend at your hip and reach for the floor with the hand opposite of the kettle bell.

Once you touch the floor (or shin) return to the starting position and repeat. Stand tall with your back straight and core muscles engaged.

Stop once your elbows are parallel to the ground, lower your arms slowly and then repeat. Feel free to get creative with our exercise moves at home or at the gym.

But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing.

Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certifiedpersonaltrainer at the Hitting Room in New York City, tells SELF. When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost.

kettlebell training swing arm keep
(Source: www.pinterest.com)

Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.

Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.

“When you pick up heavygrocerybags, you should squat down like this so you don't hurt your back.” Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height.

Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. “Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says.

Push through your heels, putting most of the weight on the back foot, to return to the starting position. Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too.

kettlebell clean exercises kettle bell kettlebells body kb kahvakuula workout fun cardio moves pick training exercise motivation funny beginners allenamento
(Source: exercise.about.com)

For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. Start in a sit-up position, lying on your back with your knees bent and feet on the floor.

Kettle bell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight.

To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands.

Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand back up; use the momentum from your hips to swing the weight to chest height.

Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.

kettlebell swing form proper
(Source: www.youtube.com)

Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.

Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.

Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs. Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest).

Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder. Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead.

Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.

kettlebell swing swings tips improving learning bridgers emily
(Source: marcpro.com)

Lift the ball to eye level and slowly circle it around your head to the left. Hold the kettle bell handle in your right hand with your arm hanging straight at your side.

Make sure to keep your core super tight and lower back flat on the ground. If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.

Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest. Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).

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9 www.self.com - https://www.self.com/story/kettlebell-training-mistakes-most-women-make
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