Do you think you might have overlooked the usefulness and effectiveness
of kettlebell exercises in your personal strength and conditioning program?
Lets go over the best
kettlebell exercises for getting bigger and stronger as well as a training program to get the job done.
The main starting position for
most kettlebell exercises is the «power stance», and you'll need to be confident with this before beginning your kettlebell routine.
Ever wondered what will happen if you incorporate a series of
kettlebell exercises into your workout routine once or twice a week?
Add in elements of full body coordination and hip and leg flexibility and you have one of the
top kettlebell exercises around.
After completing all 10 reps of
kettlebell exercise A, rest as needed and repeat for a total of 5 rounds.
The Figure 8 to
Hold kettlebell exercise is an excellent core strength and conditioning drill that takes advantage of the unique design of the kettlebell.
It has also been proven that
regular kettlebell exercises can drastically reduce back, neck and shoulder pains by improving the strength of upper body and core muscles.
Lower body and back might seem like a weird muscle group combo to hit at the same time, but
kettlebell exercises really all require core stabilization.
Obviously incremental weight increases are not possible with
kettlebell exercises so we have to look at other factors to manipulate.
With all the variety and purposes
of kettlebell exercises, it is really hard to choose which ones to include in your program.
The movement combines several
other kettlebell exercises into one fluid drill, including the Kettlebell Pull Over, Kettlebell Overhead Sit Up, and aspects of a Sitting Kettlebell 2 - Hand Curl.
Most
kettlebell exercises involve a variety of motions, but most fall into two categories: Grinds are slow, controlled movements while ballistic exercises involve fast swinging and / or momentum.
Summary Crush
Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard kettlebell drills.
It's also a «gateway» into a variety of other
ballistic kettlebell exercises that have even more benefits for your strength, conditioning, and agility.
I kept the standard formation of resistance bands stated by the instructions, and started the workout with a variety of
kettlebell exercises including Swings, Cleans, and High Pulls.
In addition, performing exercises — all exercises, not
just kettlebell exercises — with a neutral spine also optimizes the length - tension relationships that allow a greater capacity to generate force.
Like Olympic lifting, most
kettlebell exercises integrate your upper and lower body which helps develop whole body strength and inter-muscular coordination.
According to a study by the American Council of Exercise, an average person can spend as much as 400 calories in just 20 minutes
using kettlebell exercises.