The best exercises with kettlebells for men and women
Kettlebells are muscle-building devices that have been around for hundreds of years in Europe and Asia. Ancestors of dumbbells are making a comeback in fitness rooms.
Their use requires more complex techniques, set aside to give pride of place to bars and dumbbells with many variations.
best exercises with kettlebells are distinguished by a mass away from the grip, which increases stress on the wrists and forearms. They are generally used during polyarticular exercises on rather a long series combining muscle strengthening and cardio training.
The best kettlebell exercises
If you have it, here are some best exercises with kettlebells that are so simple you can do them at home or in the gym.
1- KB swings two hands
The kettlebell swing is probably the most well-known exercise. It solicits many muscle groups and is demanding from a cardiovascular point of view.
Muscular activity:
We will target the muscled thighs, glutes, shoulders (assisted by the trapezius muscles), and the back with a priority on the lumbar area. Depending on the weight and duration of the exercise, the cardio-respiratory system is less solicited.
Technics:
When standing, the gripped with both hands. The exercise consists of performing a swinging movement of the arms whose maximum height is at shoulder level and ends between the legs slightly set back from the pelvis.
The back is flat, the feet are apart and positioned outside the hips, and the head remains straight in line with the bust. During the descent, the legs bend slightly to cushion and relaunch the Kettlebell.
Advice :
The sheathing of the lumbar area is essential. Never round your back, and always keep your head straight.
2- Kb two-arm row
This specific best exercises with kettlebells for the work of the dorsals also makes it possible to solicit the posterior deltoids, the trapezius, and the biceps. The lumbar muscles stabilize the bust in the isometric effort.
Muscular activity:
This exercise mainly targets the latissimus dorsi with a strong stress on the posterior shoulder girdle. Like any movement intended to strengthen the back, the participation of the middle trapezius, rhomboids, and biceps.
Technics:
In a standing position, you tilt the bust forward by locking the muscles of the lumbar area. The knees are slightly bent to ensure the correct position of the back.
You grab a Kettle in each hand and place them vertically in line with the shoulders. Then, by directing the elbows backward, you perform a pull in the direction of the hips. Then, you go back down, keeping your chest parallel to the ground.
Advice :
Keep your knees slightly bent to ensure proper locking of the lumbar area.
3- KB sumo squat high pull
The Sumo Squat combination with the chin row promotes muscle strengthening of the thighs and solicits the cardiovascular system.
Muscular activity:
The Sumo Squat with the Kettlebell is not very different from that practiced classically with a barbell on the shoulders or a dumbbell in each hand.
It mainly solicits the quadriceps (front part of the thigh), the glutes, and, to a lesser extent, the hamstrings and calves. Combined with rowing, this exercise also strongly engages the shoulders and increases cardiac activity.
Technics:
In the starting position, the Kettle is placed on the ground between the feet which are spread apart outside the hips. Then you bend your knees to grab the Kettle while keeping your back flat. Then, you go back up by stretching your legs and exerting traction of the arms to bring the load to the level of the chin.
Advice :
In the execution of the Sumo Squat, it is essential to point the knees outwards throughout the movement.
When pulling, the elbows are the high points. The combined work of the arms and legs has a greater impact on cardiac activity.
4- KB Turkish get up
Muscular activity:
This exercise improves balance and general strength by engaging a series of small deep muscles that are not visible but essential to the practice of many sports. The abdominal-lumbar area performs an important activity for maintaining the bust. The legs, on the other hand, propel the body into an upright position.
Technics:
It consists of holding the Kettle with one hand, arm stretched above the head while lying down, and getting up. For execution make sure that your arm is always vertical.
Advice :
Never take your eyes off the Kettle while remaining sheathed, and climb slowly by breaking down the movement. Alternate the left and right-hand grip over an equal number of sets to balance your workout.
5- KB overhead squat
The kettlebell squat is a “must” for people wishing to work on the strength of the thighs by combining balance and the isometric effort of the shoulders.
Muscular activity:
This movement primarily targets the thighs and glutes, it also works the shoulders and triceps in the isometric effort. Deep sheathing of the abdominal-lumbar area allows a good execution.
Technics:
Requires good technique, this movement consists of performing a squat while keeping the Kettle vertical above the shoulder. The difficulty lies in the fact that it is necessary to control the parameters of strength and balance at the time.
In a standing position, grab the Kettle and place it above your head with your arm outstretched. Fix a point in front of you and perform a Squat keeping the weight above the shoulder. Return to a standing position with a dynamic leg push.
Two options are possible, you alternate the left arm and right arm by passing the Kettle from one hand to the other with each repetition. Or do a full set with one arm before switching the Kettle to the other hand.
Advice :
Placing the Kettle with the arm stretched out in the high position increases the stress on the abdominal belt. For this reason, it is important to stay focused on the sheathing.
6- KB Single-leg deadlift
This best exercises with kettlebells requires good balance and control to be effective.
Muscular activity:
The targeted muscles are mainly the glutes, thighs, and lower back muscles.
Technics:
The Kettle is grasped with one hand and placed at hip level. The exercise consists of performing a pendulum movement. Supported on one foot, tilt forward by stretching one leg back. The back remains flat, and the bust is aligned with the back leg.
The arm holding the weight goes down to the floor. Once the body, in alignment with the leg, has reached the horizontal position, return to the initial position without resting the foot.
Advice :
Be careful to keep the knee of the supporting leg slightly bent to keep the muscles under tension for good stability. Do a series of a dozen repetitions on the same leg before alternating.
7- KB-windmill
This combination promotes strengthening of the obliques and shoulders.
Muscular activity:
This exercise primarily targets the deltoids with assistance from the triceps and small and medium obliques. It requires a lot of rigor for safe execution.
Technics:
After placing the feet a little wider than the hips, grab the Kettle and place it at shoulder level. Then, in a synchronized way, you propel the Kettle high with your arms outstretched while performing a lateral flexion of the bust. Then, return to the initial position slowly, controlling the load.
Advice :
Never take your eyes off the Kettle and stay focused so as not to lean forward which would put the lumbar muscles to work and limit the activity of the obliques.
8- KB suitcase row
Rowing is a basic in bodybuilding.
Muscle activity.
This best exercises with kettlebells allows a specific work of all the muscles of the back. The elbow resting on the knee limits the stresses on the lumbar area.
Technics:
In a standing position, you describe a lunge by placing one foot forward. Then, bending your knees slightly, you lean forward. The elbow resting on a thigh stabilizes the position.
The kettle is placed on the ground next to the front foot. Then you pull the load towards the hip keeping your back fixed. Slowly return to the initial position, holding the load, without resting it on the ground.
Advice :
The elbow resting on one leg reduces the activity of the lumbar muscles and promotes good stability. As with all exercises using only one arm, care is taken not to twist your back.
A good warm-up is essential before beginning any exercise. Joints and muscles must warm up gradually to avoid injury.
Before performing high-intensity movements, it is also necessary to prepare the heart, which gradually increases its rhythm to avoid any discomfort.