Rotate your torso as far as you can to the left, return to center, and twist to the right. Keep your chest up, core tight and shoulders back; then press off of your right foot to slightly twist your body to the left.
The weight will move across your body in front of your stomach and chest before reaching your left shoulder. Start with feet shoulder-width apart, grab the kettle bell with both hands, and sink into a squat.
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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Kettle bells are excellent for cultivating strength and dropping body fat. While most drills are forward-oriented and focus on hip drive, the basic swing can be used to strengthen the obliques as well.
When you're bracing properly, you'll contract the low back, glutes and abdomen. Contract the abs as if expecting a fierce punch to the stomach, and squeeze your glutes and inner thighs.
As gravity pulls the bell downward relax and inhale. According to Corey Wesley, Russian Kettle bell Challenge instructor and kinesiologist, repeat this breathing pattern for the duration of the set to ensure you're protecting your lower back while exercising the obliques.
According to Jeff Mar tone, creator of the CrossFit Kettle bell certification, grasp the kettle bell by the handle, making sure that your grip with the right hand is somewhat off-center, closer to the side nearest the little finger. As the bell approaches the low back, pass it to the left hand.
As the bell approaches the belly button, pass it to the right hand. Just like with the basic swing, these exercises require bracing to maximize abdominal work and protect the low back.
Introduce rotational drills into your workout slowly as a warm up or a skill day. The obliques don’t get as much attention as the showier mirror muscles, such as the abs and butt, that many Nestles work on.
Strong obliques help you in sports that require rotational movements, such as tennis, squash and racquetball, as well as golf, softball and rowing. Even if you aren’t a big jock and just love slinging kettle bells for the fun of it, rather than for better sports performance, you’re on the right track.
“The oblique muscles are always ‘on’ when utilizing one weight,” notes kettle bell champion and instructor Lorna Seaman. Any single-armed kettle bell exercise, such as the one-armed swing, snatch or the windmill, works well to enhance oblique endurance and body stability.
The strict press is a one-armed move that requires knowledge of the rack position -- which entails the KB, as kettle bell fans call their cannonball-shaped weights, in the crook of the elbow, with your fingers under your chin. Once you’ve bought the bell to the rack position, with knees soft and abs tight, press the bell straight up so your upper arm is positioned next to your ear, upper and lower arms stacked one above the other, Seaman counsels.
If you’re looking for a simple obliques exercises, “just keep the bell in the overhead position, arm straight, bones stacked and walk around: down a hall and back or just in a circle around yourself,” Seaman suggests. This exercise, sometimes called the waiter walk, creates obliques endurance and shoulder stability.
All your body’s stabilizer muscles enjoy a stiff challenge with the side plank row. You can separate your feet for balance for an easier exercise or stack your legs for a challenge, Seaman notes.
When choosing kettle bell abdominal exercises it is important to ensure that you don’t leave your abs totally exhausted before performing a workout where you will need your abs to protect your spine. So as a general rule ensure that you complete your specific kettle bell abs exercises at the end of your workout.
Below I’ve broken each exercise down into more detail including images and videos : The Turkish Get Up is one of the most important kettle bell exercises for core muscles that you can perform.
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 kettlebellobliques 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. In particular, it’s a great kettlebellobliques exercise as the obliques get targeted as you rotate your body during the downward movement as well as when you return to the upright position.
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.
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.