Ah, the kettlebell – to some, it's a fantastic exercise tool; to others, it's a cleverly disguised torture device. Whatever your feelings might be about kettlebells, it's hard to deny that they're one of the most versatile pieces of exercise equipment around. While there are some workouts that utilize the kettlebell exclusively, many fitness enthusiasts don't necessarily want to quit their current exercise programs – they would just like to enhance them a little bit by adding some kettlebell movements into the mix. Below are 4 ways that you can add a kettlebell into your routine to improve your strength, muscle
Kettlebells seem like they were custom-made for exercises such as lunges. Try performing a standard lunge while holding a kettlebell in each hand, keeping your arms down by your sides. As you lower your body into the lunge position, be mindful to keep your arms in the same position throughout – in other words, don't swing them forward as you lunge. You'll quickly notice how the added weight of the kettlebells on each side will force you to negotiate your balance more carefully. Just remember to keep your movements slow and steady, and don't "plop" down into the lunge. Try doing three sets of 10-12 reps for each leg.
Squats are already a fantastic exercise for sculpting your thighs,
3. One-Arm Rows
Kettlebells are perfect for arm exercises as well! Using a kettlebell for a one-arm row is a great way to tone your shoulder and bicep muscles, as well as those back muscles near the shoulder blades. Start by putting your left knee on a bench or chair, and your right foot flat on the floor. Bend over and support yourself on the bench with your left arm, while holding the kettlebell in your right arm. Your back should be as flat as possible (i.e., parallel to the floor), and your right arm should hang down naturally. Now pull the kettlebell up towards your chest, being mindful to keep your arm as close to your side as possible. Now lower it slowly and smoothly (no herky-jerky movements here) to return it to the starting position. Complete three sets of 10-12 rows for each arm.
4. Abdominal Twists
Using kettlebells with abdominal twists is a great way to work your abs and
The above exercises are only a small example of all the different ways you can incorporate kettlebells into your regular routine. So go ahead and put that kettlebell to work!