Kettlebell? the ultimate full-body workout
What is kettlebell training?
The kettlebell is a ball dumbbell, which is used for the free weight training uses. It consists of a cast iron ball weighing between 4 and 32 kilograms and a bow handle.
Kettlebell training is a very intense workout in which many repetitions in a short time be performed. As a result, the fitness program usually lasts no longer than 20 minutes.
What are the advantages of training with the kettlebell?
The big difference to long or short barbell training is that you use kettlebells Total body workout can complete, in which many muscle groups are addressed simultaneously. In addition to the arm and shoulder muscles, for example, the torso and the back are trained.
In addition, kettlebell exercises can be made very varied. In addition to the Kettlebell swing you can use the ball dumbbell integrate into a variety of other exercises and complete such a versatile strength training.
Another advantage is that when working with the ball dumbbells to functional training is. This means that not only your muscles will be strengthened, but you can also improve your condition, flexibility and coordination with the kettlebells.
This is how the Kettlebell Swing works
The basic technique in kettlebell training is the swing: To do so, place your legs about shoulder width and place the kettlebell at your feet. Then you bend your legs, push your butt backwards and lean your upper body forward. You should be careful that your back remains stretched and you do not push your knees too far forward.
Now reach for the kettlebell and swing it with feeling backwards through your legs. In the next step you push your hips forward again, straighten your upper body and swinging the ball dumbbell with outstretched arms approximately to the chest height, The power comes from the hip.
Beginners should get the right technique be explained by experienced coachesto avoid injury. They also know best what weight is suitable for the entry and can set up an appropriate workout plan for your workout with the ball dumbbell. In addition, extensive warm-up exercises before training are essential.
More exercises with the kettlebell
The ball dumbbells are great for adding variety to your everyday workout and intensifying it.
- squats: Put your legs shoulder width, hold the kettlebell in front of your chest and then squat. Make sure your back stays straight. The kettlebell stays in the same position all the time.
- Lunges: Also with the Lunges you can easily install the Kettlebell. To do this, make a lunge with the right leg forward and hold the dumbbell with outstretched arm in the left hand. Also with this exercise your back should be straight and your knee should not protrude over the toe. Then you change the page.
- Abdominal training: You want to train your abdominal muscles with the kettlebell? No problem! Sit on a mat and put up your legs. Now you lean your upper body backwards and lift the kettlebell alternately from the left to the right side without dropping it off. In the middle, at the height of your stomach, you can take a short break.
- Shoulderpress: For this barbell exercise, bend your knees slightly and hold the kettlebell at arm's height with your arm bent. Then you push your legs through and stretch your arm straight up. After a few repetitions, you can switch sides.
