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.
Not only is it a full body exercise but it also helps to improve your mobility and stability of your joints as you perform the movement. 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.
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. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Make sure your left knee doesn’t extend over your toes.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Stop immediately if you feel sudden or sharp pain.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
The key is to start slow and, if possible, with the help of a certified personal trainer. Adding kettle bell ab exercises to your core routine is one of the best ways to intensify your workout and start burning fat faster.
We recommend using a kettle bell weighing between 4 and 8 kg, depending on your existing strength and familiarity with ab exercises. Plus, adding a kettle bell to these exercises makes them harder anyway, so we think you'll be ready for the finish line after 15 minutes.
Do these kettle bell ab exercises consistently and you'll start to say goodbye to excess fat around your middle surprisingly quickly. Don't forget though that exercise alone won't burn your belly fat and get you a six-pack.
Stand with your feet shoulder width apart and hold your kettle bell in one hand, in front of your body by the handle. Once again stand with your feet shoulder width apart and hold your kettle bell in one hand.
Keeping your arms by your sides — not in front of you — reach towards your knee with the hand holding your kettle bell, bending at your waist. The movement is small, and the key is that the bend comes from the waist rather than your shoulders and back.
Lean back slightly until you can feel that your core is keeping your upper body stable, rather than simply being sat upright. Next, fully extend your legs out in front of you, before pulling them back into your chest.
The difficulty of this exercise is set by how quickly you work, and of course how heavy your kettle bell is. Stay seated, but this time start with your back flat on the floor.
Do a regular sit up but once you are fully sat press your kettle bell from your chest to the ceiling. Advanced exercisers should be able to fully extend their legs and hold them a couple of inches off the ground.
As with the standing side crunches, the movement is in your oblique muscles and not your shoulders. Now you're set, you're going to hold this position for 30 seconds, tapping the kettle bell with alternate hands as quickly as you can.
The key is remained stable, so move at a pace that fits in as many taps as possible, but you don't want to get seasick by too much swaying. 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.
Kelly Collins Kelly is a certified Personal Trainer with NASA, a Yoga Alliance Registered Yoga Teacher, and has her Bachelor’s Degree in Kinesiology from San Diego State University. 12 Yin Yoga Poses to Naturally Soothe Anxiety
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Should you one day find yourself living in a parallel universe in which time stands still, luxuriating in 90-minute studio workouts followed by a leisurely steam and sauna — perhaps even taking half an hour to simply sit down and rehydrate — would surely become par for the course? Go for a full-body workout that includes catch-all compound exercise such as squat presses and walking lunges, rather than accessory work that focuses on a single area or part of the body.
Activating your muscles not only ensures you get the most out of your workout but also helps minimize your risk of injury, which can put you out of the game for weeks if you’re not careful. (b) Keeping your chest up, slowly bend your knees, lowering your bum into a squat position until your thighs are parallel with the floor.
Take a little pause at the bottom before driving through the heels to return to standing, squeezing your glutes at the top, ready to start the next rep. Targets: Glutes, quads, core(a) Stand with your feet wide, toes slightly turned out and a kettle bell on the floor in front of you.
(b) Drive through your heels and extend the hips and knees to a standing position, simultaneously pulling the kettle bell up to your shoulders, raising your elbows as you do so. Bend from your hips, grasp the kettle bell in your right hand and lift it off the floor with your knees slightly bent.
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