Wednesday, February 13, 2013

Top 10: Kettlebell

Kettlebells. A newer tool that has hit the fitness scene and totally blown up! You can
use one or two and hit the entire body. Great tool for a home gym.

Front Squats
Holding the kettlebell in front of your chest, squat down like you are taking a sit.
Evening out the pressure in your feet, press back up to start.

Around the Head
Rotate the bell around your head carefully. You will feel this in your shoulders
and upper back. Repeat in move in both directions.

Around the Body
Pass the bell from hand to hand, around the body. Repeat in both directions.
This was a terrible explanation!

Overhead Triceps Press
Like all triceps press, keep inner arms close to the ears. Press back behind the 
head and press the bell straight up overhead.

Keep body leaned forward, almost parallel to the floor. Start with one hand and pull the
bell straight back, leading with the elbows while squeezing with your back.
Repeat 8-16 times then switch arms.

Kettlebell Swings
Feet are wider than hip-width apart. Swing the bell under your legs and then straight in front 
of you or straight overhead, controlling the movement. Repeat.
-note, I have done these many times and without fail, will feel them in my upper back the next day!-

Start with bell on the floor. Keeping back straight and chest lifted, pick up the bell 
from a squat position, standing straight up. Slowly return to start and repeat.


Figure 8's
Start with legs slightly wider that hip-width apart and lower to a quarter-squat position.
Keeping the back straight and the chest lifted, hold the bell in your left hand. Swing in around
the outside of the left leg and back between the legs, passing it to the right hand. Swing it 
around the right leg and pass between the legs again. Shoot for 1 minutes, switching
directions halfway through.

Kettlebell High Pulls
Begin with feet slightly wider than shoulder-width apart. Place the bell on the ground between
both both legs an begin to squat, keeping core engaged, and grip the bell with one hand.
Using force from the hips, push through the heels to standing, pulling the bell
upwards while the elbow drives up. Lower back down and switch arms.

Start with feet wider than hip-width apart, weight in your left hand. Carefully raise it
straight overhead. Rotate your chest to the left and look up at the kettlebell as you
try to touch your right hand to the right foot. Pause, then return to start, keeping the left
arm extended. Do 5-10 reps before lowering the weight, then repeat on other side.

Bonus: Some great sites with more moves . . .
ExRx (Turkish Getup!)

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