For the past several years kettlebells have become increasingly popular among serious athletes and fitness enthusiasts. Not only do they help improve overall conditioning but they are also an effective means of improving strength, improving power and achieving superior agility. Kettlebells are unique because they can be manipulated via the hands and not through the use of a weight belt. This makes them much more functional and effective than dumbbells or other form of free weights.
The kettlebell is actually a cast iron or steel ball with either a handle or a grip attached to its top. It’s typically used to perform a variety of motions, which include both ballistic and power exercises which combine strength, cardiovascular conditioning and flexibility. When most people think of kettlebells they immediately picture their common dumbbells and barbells but the truth is that kettlebells have more to offer than just dumbbells. By learning the proper techniques and properly executing these movements you can develop superior power endurance as well as increased strength.
One of the most common exercises which targets and develops kettlebells is known as the two-arm kettlebell snatch. You perform this by performing a traditional snatch move using one arm at a time while simultaneously using the other arm to grab the other side of the kettlebell. This exercise helps train your core muscles and help you develop a strong foundation for all kinds of athletic endeavors.
Another excellent movement which uses the same technique as the two-arm snatch is the single arm clean and press. To perform this exercise you must stand with one leg forward of the barbell with the toes pointed out in front. Now lift the barbell to your shoulders with your arms crossed across your chest. Squeeze the bar to tilt your upper body forward as you gradually lower the weight to the lowest point on your chest, making sure that your elbows stay close to your body at all times.
The key to kettlebell training is working out your entire body using proper form. In order to do so, you must focus on being consistent with your drills. Always be aware of where your feet are in relation to each other. If you’re foot positions are out of sync, it’s going to be difficult to achieve proper form. With that in mind, find a kettlebell which has a larger handle and is easier for you to hold onto.
Many people who use kettlebells in their snatch workout find that they can get much more done during a single set when using proper form. Most experienced athletes will tell you that working out one or two muscles at a time is much more effective than attempting to work the entire body. By keeping the weight of your hands low, you force your stabilizer muscles to maintain a constant tension, allowing for maximum contraction for each muscle group. Since kettlebells are designed to target a number of muscles at once, this type of weight lifting allows for a tremendous amount of muscle growth. The snatch workout doesn’t require a lot of repetitions, since the movement is so dynamic, meaning that the muscle groups are being worked simultaneously, not one after the other.
For example, if you lift the weights and try to deadlift them, you could potentially accomplish more repetitions, but since there’s less movement involved, it would take longer to develop those muscles. With kettlebell workouts, the movements happen so quickly that the only movement required is your own weight resistance against the weights. This is why many athletes will incorporate these types of movements into their training sessions as they attempt to improve their athletic performance. If you have a stronger heart and are able to tolerate a higher intensity level, you may want to think about trying out these kettlebell workouts.
To get started, just do a standard overhead press and bring the bar up to your chin. Now, instead of focusing on lifting the weight all the way up to your neck, bring the bar down between your legs and then bring it back up to your head. This movement will help you get a better idea of how fast you can move your arms while lifting the kettlebell. While these two exercises may look easy on the untrained eye, they also provide a tremendous amount of core work and will give your body a great core workout.
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