10 Best Kettlebell Exercises And Their Benefits

Best Kettlebell Exercises And Their Benefits

Kettlebell can add a lot of variation to your daily exercise regime. It leads to the formation of the centre of gravity and helps in balancing your body. It is really fabulous when you wish to build a stronger core and dense muscle mass.

In This Article We Are Going To Tell You About Ten Best Kettle Bell Exercises And Their Benefits:

Two Handed Kettlebell Swing

Those who have not done exercise using Kettlebell can start with this one. This exercise involves swing movement which helps immensely on the arms and lower body that includes your hip, thighs and legs. To begin with you need to grasp kettlebell in your hands and stand erect. Keep your legs with a distance of shoulder width between them. Now try to swing the kettlebell in upward direction and then bring it between the legs backwards. Keep your knees slightly bend when you take kettlebell behind and raise your knees when it comes in front. This helps in releasing the pressure from hips and thighs.

Two Handed Kettlebell Swing

One Handed Kettlebell Swing

This is also a swing move accomplished using kettle bells. In this move you need to keep one hand completely straight beside your side and hold kettlebell in the other hand. Now raise the kettle bell and bend your body as it swings in between the legs. It is very important to perform this move without jerks in order to prevent injuries.

One Handed Kettlebell Swing

Two Arm Kettlebell Row

If you want to boost the power of your shoulders and increase its endurance then two arm kettlebell row would prove to be immensely helpful to you. It also helps in toning your chest. To do this exercise you need to grasp the kettlebell in your hands and bend your body forward. Now push your hips behind and bend the chest down parallel to the knees. Now pull up the kettlebell close to the chest with elbows bend in outward direction..

Two Arm Kettlebell Row

Isometric Squat

In this exercise you pass on the kettlebell in such a way that it makes a shape of eight around your legs for a few seconds. Now reverse the complete process. This move aids in development of powerful abs and mighty arms.

Isometric Squat

High Pull

The move performed in this exercise focuses on the shoulder, butt, arm and hamstrings. In this exercise you need to hold the kettlebell low and close to the pelvis area. Now pull the kettlebell up just like a pulley. If you are new to this exercise you can do it using both the hands. Once you are comfortable with this move, you can make it more challenging and effective by doing it with one hand.

High Pull

Squat

Squats have always been thought to make strong and well-shaped lower body. Introduction of kettlebells makes the move much more intense. In this move you need to hold the kettle bell in one of your hands. Keep the other hand straight by your side. Balance the weight of your body and perform normal squats by bending your knees.

Squat

 

Lunges

Lunges can also be done using kettlebells. You need to hold kettlebells in both the hands and keep them erect by your sides. Now you have to do normal lunges. With the help of kettlebell you introduce weight to your exercise which makes it more effective. If you do this exercise regularly you will be glad to notice remarkable results in the strength and shape of your lower body.

Lunges

Russian Twist

This is another brilliant exercise that helps you tone and develop steel like abdominal muscles. You need to lie down with your back resting on the ground. Grasp the kettlebell few inches above the stomach. Now raise the body and bend to your right side with your kettlebell. Ensure that the kettlebell does not touch the ground.

Russian Twist

Windmill

This is a slightly different exercise where in you perform the move holding the weight of the kettlebell against the gravity. Grasp the kettlebell using one hand and then with the help of other hand try to touch the toe of the opposite leg. In the same time, try lifting the hand which is holding the kettlebell high in the sky.

Windmill

Slingshot

In this move you need to rotate the kettlebell around the body. Keep hands at the level of the chest and take the kettlebell behind using one hand and grab it using the other hand so as to bring it in front. This is a very good exercise for your upper body.

Slingshot

So these are a few wonderful moves you can easily perform using kettlebells. Few sets of these exercises performed on a daily basis would surprise you with positive outcomes.