If you have ever seen a kettlebell then chances are you will know that it is a weight lifting tool that looks similar to a cannonball. But if you do not know much about this ancient strength and conditioning device you may be surprised at just how useful they are. Kettlebells were first introduced in the 16th century as a way for soldiers to train and get stronger. Over the centuries they have been widely used by various cultures including the Chinese and Russian military. Now kettlebell training has become popular for use by coaches and fitness enthusiast as well as bodybuilders and other athletes and sportsmen.
Kettlebells come in different sizes and you can purchase them from your local sporting goods store or online. The traditional use of kettlebells is to perform single arm kettlebell swings that target a specific muscle group or part of the body. The standard kettlebell swing uses the whole body, so the legs have to stay relatively straight throughout the exercise, while maintaining a fairly even pace. The standard swings target the thighs, hips, back, chest, shoulders and forearms. Kettlebells also help to improve balance, which is important when you are competing in athletic events.
Kettlebell exercises are designed to be performed over the head using either one arm overhead or two arm overhead kettlebell swings. Some exercises may use both hands to stabilize the body while completing the motion. For example, the forward press is done by having both hands hold one kettlebell in each hand while you bring it up to the shoulders using only one arm at a time. The one arm overhead press is performed by having both hands hold one kettlebell over the head while you raise it to the shoulders over the horizontal line. The two arm overhead swing is performed by having both hands hold two kettlebells over the head and swing them both back down to the starting position on the floor.
Both of the swing motions involved with kettlebells can be performed with a wide range of grip widths. With the one arm overhead swing, it is best to use a wider grip than with the two arm swing. This is because of the stronger grip the one arm overhead swing will have. Because of the strength of this motion, it is best to have a wider grip than other moves. Having a wider grip also allows for greater arm stability.
To get more power into your swing, it is best to add in an explosive element with the kettlebells. By having your hips and back rotate at the same time, you can add much more force to each movement. The easiest way to accomplish this is by using a hip hinge while swinging. As the hips move into the swing, the back will naturally turn as well, adding even more force to the kettlebells.
To complete the single arm and two arm kettlebell swings, you need to be in good shape and perform the swing correctly. First you will need to place your hands in a push up position. Second, you will need to extend your arms towards the sky so that you are fully stretched out and ready to make the bell hit your body at a high arc. Once you have made the bell touch your body at the highest point, you will want to then perform a nice rack squat to fully lock up the position.
A great way to maximize the effectiveness of your kettlebell workout is to incorporate some cardio into your routine. After completing a heavy swing, the best way to cool down is with an intense cardio workout. By raising your heart rate, you will be burning more calories during your workout, which means you will reach your goal faster. This is one of the fastest ways to increase your metabolism and burn extra fat from your body.
Kettlebells are without a doubt the world’s greatest single lift because they introduce strength training into your routine. When performed correctly, there are many kettlebell exercises you can perform to add this powerful force to your workout routine. You don’t necessarily have to incorporate all the swing variations into your workout. Instead, focus on getting the most out of each single exercise by focusing on getting strong and fast, then explosive power, then timing and accuracy, then conditioning, then functional training, then resistance training, and then power training.
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