Nowadays, where almost everything is getting unhealthy; the air that we breathe, the food that we eat and the water that we drink, we really need to do something to save ourselves from possible illnesses that we can get from our environment. Life is too short and we can’t afford to make it even shorter.
One of the things that we could do to keep our body healthy is to do exercises. This will help release toxins from our body. So, if you are one of those people who wish to survive in this world for a longer time then you must start doing something now.
There are many forms of exercises that you could do and there are numerous equipment and you could utilize to perform your daily or weekly exercise, may it be in the gym or even at your own house. One that is really common nowadays is the kettlebell.
What is good about kettlebells is that you don’t take up too much time for it to complete your routine. In fact, for beginners it is recommended to train only 20 minutes a day, while advanced people is 30-40 minutes a day. Hence, it is not necessary to work out every day, because muscles need rest to recover and grow.
There are only 6 basic training methods that you can do using kettlebells and here are the following:
1. The Swing
The Russian-style kettlebell swing, in which you project the kettlebell to shoulder-height only, is surely an effective exercise when executed properly. Hip power, hip hinging, and breathing techniques make it extremely powerful. It’s a 2-in-1 exercise, which combines strength training and cardiovascular conditioning into one efficient movement.
The swing is considered the most powerful kettlebell movement because it represents full-body power, extreme fat loss, and a high level of cardiovascular conditioning. It’s also the foundation of all kettlebell ballistic exercises.
Though it looks easy to perform, the swing may require ample time, practice, and coaching to perfect. That’s why this exercise is often performed incorrectly and it limits results and progress. So, a good trainer might be necessary for beginners performing this routine.
Tips: The kettlebell swing is one of the highest-value exercises you can do, and it’s the foundation of effective kettlebell training. If you really want results, know how to do it right!
2. The Goblet Squat
The kettlebell goblet squat isn’t just a leg exercise; it’s another total-body juggernaut that offers more mobility—the ability to move easily so you can safely train with heavier loads—and improved conditioning.
For maximum leg strength and development, there’s no denying the barbell squat is king, but the goblet squat makes a nice addition. Learning how to move safely and efficiently is also a prerequisite for other kettlebell progressions.
3. The Turkish Get-Up
The Turkish get-up is done slowly, deliberate movement that’s been around for centuries. You start by lying on the floor, then stand up, then lie back down again in a specific sequence of movement transitions. The get-up will help you with functional tasks as well as higher-level exercises. It teaches you to move fluidly, and when you add a load, such as, kettlebell it requires strength, mobility, and skillful movement.
If you’re looking for an exercise that bulletproofs your body, this is it. The get-up is best described as kalos sthenos, which is Greek for “beautiful strength.” It’s a powerful full-body exercise that requires attention to detail and a respect for human movement.
4. The Strict Press
If you are already familiar with the first three exercises and have demonstrated appropriate shoulder mobility and stability, the kettlebell press is another exceptional movement to learn. While it looks like an overhead press, it’s not just a shoulder exercise, as you use your entire body for maximum pressing power and strength.
You might be wondering about the advantages of a kettlebell versus a dumbbell. I’ve found the kettlebell to be more comfortable because of the plane of motion from which you press. The unique shape of a kettlebell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint.
The strict press is awkward with a dumbbell, and a barbell is even more difficult (although I’m a big fan of the barbell press). You just feel like you have more power to press efficiently with a kettlebell, mostly because of the more natural plane of motion.
5. The Clean
Similar to the kettlebell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettlebell finishes in the rack position as opposed to being projected horizontally away from your body.
The clean can take time to learn, but once you have it down it’s an essential movement to use for high-powered kettlebell complexes.
The clean can be used alone, but it’s also effective with a complex such as the clean and press, which is considered one of the best combination lifts. When cleans are used by themselves with appropriate-sized kettlebells, they’re a powerful exercise.
6. The (kettlebells) Snatch
The kettlebell snatch—sometimes called the Tsar of kettlebell exercises—is the ultimate display of full-body power. Just to be clear, it’s nothing like the barbell snatch, except that it begins with the weight in a low position and projects the weight overhead.
The kettlebell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.
The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettlebells swing hip-hinge pattern and explosive hip drive are established. Then you can progress to learning the kettlebell snatch.