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Kettlebell Uebungen

author
James Lee
• Monday, 12 October, 2020
• 11 min read

You will find that there is a natural progression when it comes to training with certain kettle bell exercises so it is important to start at the beginning. If you decide to jump to the more advanced KB exercises without building up your fundamental skills first than your technique and kettle bell moves will suffer and there is a high chance of injury.

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(Source: pinterest.com)

Contents

Here are a list of exercises with a kettle bell starting with the fundamental and most important at the top. Muscles used: Shoulders, Core Summary: Great warm up exercise that helps to acclimatize you to the kettle bell.

Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Fundamental kettle bell exercise that strengthens most muscles in the body but in particular the Glutes, Hamstrings and Quads. An excellent starter exercise to practice before moving onto the kettle bell swing.

Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: A tricky exercise that will help to balance out the left and right side of your body. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: The king of all kettle bell exercises.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Slightly more challenging for your core muscles and shoulder stability than the two handed swing. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Keep the kettle bell moving from one hand to the other as you swing.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: One of the most important kettle bell exercises. Challenge your core and mobility as you stand up and lie back down again, all while holding the kettle bell.

kettlebell swing
(Source: www.youtube.com)

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Rather than starting from the ground you begin standing up with this version of the Turkish Get Up. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Holding the Kettle bell upside down you perform a regular squat.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: The same as a regular squat but holding the kettle bell with just one hand in the racked position. Muscles used: Core, Glutes, Quads, Hamstrings Summary: Fundamental exercise for your Buttocks that will also help improve your mobility too.

Muscles used: Shoulders, Biceps, Back, Core, Glutes, Quads, Hamstrings Summary: Works into the back of the upper body and is also challenging for the core muscles due to the rotational forces caused by the kettle bell. Muscles used: Shoulders, Biceps, Back, Core, Glutes, Quads, Hamstrings Summary: A row performed at the side of the body.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: The clean takes the kettle bell from the floor to the racked position in one smooth movement. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Improve your Clean technique and strengthen your wrists and core muscles with this exercise variation.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Fast and dynamic this kettle bell exercise will elevate your heart rate quicker than almost all other exercises. Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Develop strength and flexibility with this lateral movement.

kettlebell squat
(Source: www.youtube.com)

Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Tough strength based kettle bell exercise that will also improve your hip flexibility. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Excellent for improving your mobility and challenging your stability as you add a twist into the regular lunge.

Muscles used: Core, Glutes, Quads, Hamstrings Summary: Tough version of the lunge that really overloads the movement pattern. Muscles used: Shoulders, Triceps, Core, Glutes Summary: Challenge your core and Glute activation by pressing a kettle bell overhead while in the half kneeling position.

Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings Summary: Putting two of the big exercises together you achieve a movement that takes the kettle bell from the floor to the top of the press. Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings Summary: If you struggle with the overhead press then you can make it slightly easier by adding a push into the movement to take the kettle bell out of the sticking point.

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: Challenging exercise that will condition the body from head to toe as well as your heart and lunges. Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: During this kettle bell exercise your feet never move but you do overload the one side of your body.

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: More difficult variation of the lunge that works the upper body as well as the lower body. Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings Summary: Tough combination of moves that uses a double hip bend making the movement very demanding.

(Source: www.pinterest.com)

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Challenge your core muscles and shoulder stability as you perform the lunge while holding the kettle bell overhead. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Even more difficult than the variation above.

The walking movement places even further demands on your core and shoulder stability. Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: Good shoulder exercise as well as developing your core and hip mobility.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Take the swing to a whole new level as your drive the kettle bell overhead using almost every muscle in your body. Requires good timing and a high level of kettle bell skill to master this exercise.

Before even attempting this exercise you should be able to perform a good solid plank for at least 60 seconds. Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Start moving your feet as you swing to add another dimension to this classic kettle bell exercise.

Requires good timing and the ability to swing well to perform this exercise safely. Muscles used: Shoulders, Triceps, Core Summary: Great core and grip strength as well as body alignment is needed to press the kettle bell overhead while in the upside down position.

(Source: www.gorillasports.de)

Muscles used: Shoulders, Obliques and core, Latissimus Doris, Trapezium, Forearms Summary: A very practical kettle bell exercise that works hard into the core muscles as the body tries to maintain upright alignment. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: The ultimate leg exercise that will challenge your strength, flexibility and balance.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Challenge the lunge movement pattern by passing the kettle bell between your legs during each step. You can make the exercise easier by using the weight of the kettle bell to help pull you up.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: A personal favorite of mine. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Great for challenging your balance but more importantly your core strength as you clean the kettle bell standing on only one leg.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Funky kettle bell exercise that takes some getting used to. Muscles used: Core and Abs Summary: A core intensive kettle bell exercise that will help to mobilize the upper back and thoracic spine at the same time.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Very advanced kettle bell exercise that takes the swing to a new rotational level. The kettle bell swing, Turkish get up, goblet squat and the clean and press are some of the most popular.

(Source: www.youtube.com)

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(Source: www.youtube.com)

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(Source: www.youtube.com)

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(Source: shape.de)

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(Source: www.youtube.com)

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04: Warm Up For Kettlebell Workout
05: WatchFit - The 8 Most Effective Kettlebell Exercises For Men
Sources
1 watchfit.com - http://watchfit.com/exercise/kettlebell-exercises-for-men/
2 mensfitness.co.uk - https://mensfitness.co.uk/workouts/8-of-the-most-effective-kettlebell-exercises/