The Best Kettlebell Moves For A Rock-Solid Core That Keeps You In Shape
Core workouts are a great way to keep your body fit, but they sometimes take time and effort. But wait! There might be a solution. This article discusses the benefits of kettlebell exercises, their potential impact on your fitness, and what you can do to incorporate them into your routine.
What is a Kettlebell Exercise
If you’re looking for a great core workout, add kettlebell exercises to your routine. Kettlebells are versatile tools that work a variety of muscles in your body. You can use them for cardio, strength training, and balance training. Here are the best kettlebell exercises for a rock-solid core:
1) Goblet Squat: Start with feet shoulder-width apart and hold a kettlebell in each hand with your palms facing forward. squat down until the kettlebells are below shoulder height, then press back up to the starting position.
2) Swing: Hold the kettlebell with both hands at your waist and stand with feet hip-width apart. Squat down and lift the kettlebell up, then lower it back to the starting position.
3) Russian Twist: Lie on your back on the ground with the knees bent and feet flat on the floor. Place the kettlebell on your chest, then lift your torso and legs off of the ground so that you’re in a sitting position. Twist to one side, then repeat on the other side.
4) Military Press: Holding a kettlebell in each hand at arm’s length, press the kettlebell up to your shoulders. Lower it back down and repeat on the other side.
5) Single-Arm Swings: Hold the kettlebell in one hand, then swing the kettlebell above your head, bringing it down to shoulder height. Repeat on the other side.
6) Swings: Hold the kettlebell with both hands at shoulder height and swing it in an arc; lower, then lift it back up again.
7) Squats: Stand with feet slightly wider than hip-width apart and hold a kettlebell in each hand at arms-length. Then squat down until thighs are parallel with floor while keeping heels on the ground and knees locked straight. Return to starting position.
8) Deadlifts: Stand with feet slightly wider than hip-width apart, hold the kettlebell in both hands at arms-length and keep your back straight. Lower the kettlebell by bending elbows and knees until thighs are parallel with floor and then return to starting position.
9) Front Squats: Stand with feet slightly wider than hip-width apart, hold a kettlebell in each hand at arms-length and keep your shoulders lifted directly over hips. Bend forward from hips while keeping your back straight. Then push through toes to return to starting position.
10) Jerks: Stand with feet slightly wider than hip-width apart, hold a kettlebell between your legs so it rests on your inner thigh or where you think that is comfortable, then bend down from hips while keeping your back straight. Then use your hips to pull the kettlebell up to jumping position where you extend legs and hips to bring kettlebell overhead.
This year I have taken on an 18-week training program that has changed my life, not only physically but mentally as well. The plan is called StrongFirst (SF). SF is a highly specialized type of strength training that focuses primarily on Olympic lifts, power lifting and some bodyweight movements. The focus of SF is learning how to lift massive weights with minimum effort. It’s designed by Dr. Mike Boyle in part to help prevent injuries because it teaches athletes, not just weightlifters, how they should move while lifting weights safely.
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Why is the Kettlebell Good For You?
The kettlebell is a great tool for building core strength, because it requires stability and coordination in the shoulder, hips, and spine. When you use the kettlebell correctly, it engages all of these muscles simultaneously. This makes the kettlebell a great tool for strengthening your core and preventing injury. The kettlebell is also a great tool for increasing metabolic conditioning. By working the core muscles more intensely, you increase your ability to use fat as fuel. This means that you burn more fat during cardio workouts and at the end of your work out, which helps you to build lean muscle mass and burn fat at the same time.
If you lift weights primarily, but want to take it up a notch on the cardio end of things, then kettle bells are an excellent place to start. Kettlebells can be used to condition the body in many different ways. They can be used as interval training tools or they can simply be thrown around like unstable weights (but don’t hurt yourself). The options are almost endless when it comes to the type of cardio that you can do with kettle bells. I personally use it for everything from abs and core conditioning on a daily basis to running intervals. If you are looking for a way to get your body conditioned without adding weight to your workouts, then kettle bells may be perfect for you. But if you’re looking for full-on intense cardio instructors, then go with weights! Like I said, there are so many different ways to burn calories and build muscle when using weights.
You just need to find the right combination that works best for YOU!Which brings me back around to my start of this article. The metabolic rate of a human is dependent upon several factors: age, sex, genetics, and overall health ( among others). Each of these factors can affect the amount of calories burned throughout the day. I am a firm believer in that if you are exercising and eating clean, your number on the scale will decrease over time. Even though most people seek to lose weight, they may be too focused on what their “goal” weight is; and therefore not paying attention to how much progress they’re actually making each week. It is easy for us to get bogged down by numbers — but it’s even more important to focus on your health!
How to Swing a KB
If you’re looking to add some core strength to your workout, a kettlebell might be the perfect tool. While there are many ways to swing a kettlebell, these five moves offer the most bang for your buck in terms of core work.
1. Double-leg swing: Start with the kettlebell in your left hand, and step forward with your right leg so that your left heel is resting on top of the bell. Keeping your back straight and abs tight, hinge at the hips and swing the bell up towards your chest. Reverse the motion and return the bell to the starting position. Repeat on the other side.
2. Goblet squat: Position a kettlebell at shoulder-width apart in front of you, toes pointed outwards. With feet slightly wider than shoulder-width apart, squat down until thighs are parallel to the floor and torso is upright (or as close to upright as possible). Push off from the floor and stand up with kettlebell in hand, extending arm fully until arm is fully extended overhead. Reverse the motion and repeat.
3. Windmill: Hold one kettlebell in each hand, palms facing forwards, and position yourself standing tall with feet hip-width apart.Keeping your core tight, raise the kettlebell up overhead until arms are fully extended (and then extend them again), and lower the bells back down to your sides.
4. Squat thrust: Stand with feet hip-width apart, holding a kettlebell in each hand at chest level. Squat down until thighs are parallel to the floor and hold at the bottom of the motion. With arms fully extended overhead, push off from the floor and stand up with kettlebells in hands.
5. Snatch: Hands should be roughly shoulder-width apart, elbows slightly bent. To start, bring both knees together before performing a squat movement (ie: raising hips). Keeping knees firmly planted on the ground during a squat or deadlift movement is crucial for experiencing a proper stretch of the hamstrings. When in the bottom position, you will want to pull knees apart and stand on your toes with your hips raised as high as possible.
6. Clean: With shoulder width stance, hands should be shoulder width apart and elbows bent but not locked. Keep head up and go for a quick burst upward by pulling hips back prior to extending arms overhead. It should look like a clean-and-jerk movement but with your feet planted instead of moving from side to side (ie: clean).
7. Clean-and-press: Same grip as clean, but back knee should come off floor (if it doesn’t, do so) by first lifting arms behind while keeping shoulders down at all times. From this position, extend arms overhead as you press hips forward.
8. Clean-and-press-in (or split clean): Same grip as clean and press but with the same body position. Knees should be bent but not locked while hands are still shoulder width apart. First bring arms back behind, then push them overhead while extending hips forward.
9. Split clean: Similar to clean-and-jerk but instead of pressing shoulders back and over head it is done by bringing them down in front (ie: loose shrug). This will allow you to get the hang of the weight shift when clearing the bar off the shoulders before it starts dropping into your grip.
10.. This is a good lift for developing balance and great for improving transitions from the floor to the catch.
Six Kettlebell Exercises
If you’re looking for a great core workout, incorporating kettlebell exercises into your routine is a fantastic way to boost your results. Here are six of the best kettlebell moves for a rock-solid core that will keep you in shape:
1. The Farmer’s Walk: This basic exercise is excellent for working the abdominal muscles and stabilizing the spine. Start by standing with feet hip-width apart, holding the kettlebell at your chest with both hands. Take a few steps forward and then swing the bell back to the starting position. repeat.
2. The Plank: One of the most effective exercises for building abdominal strength, the plank can be done with or without weights. Start on all fours with feet shoulder-width apart, resting your hands on the floor either next to your hips or further down towards your toes. Tighten your abdominal muscles and hold this position for as long as possible.
3. The Goblet Squat: A great exercise for targeting the glutes and quads, the goblet squat requires you to squat down until your thighs are parallel to the floor then lift the kettlebell off of the ground before standing back up. Be sure to use a light weight
How To get Your Best Core Results
The best kettlebell exercises for a rock-solid core that keeps you in shape are the following:
1. Swings: Start with your feet shoulder-width apart, holding the kettlebell at your chest with both hands. Bend your knees and lower the kettlebell to your waist, then slowly rise back up to the starting position. Complete 12 to 15 repetitions.
2. Farmer’s Walk: Hold the kettlebell at arm’s length with both hands, bent at the elbow and standing tall with feet hip-width apart. Take a step forward with your left foot while lowering the kettlebell to your left side, and repeat on the right side. Complete 8 to 12 repetitions per side.
3. Plank: Assume a standard plank position with toes and heels together, arms extended straight above your head, and palms facing forward. Drive your heels into the ground and lift your torso up until your chest is off the ground, maintaining alignment of your spine throughout the exercise. Hold for 2 seconds before returning to start. Do 6 repetitions total on each side.
4. Goblet Squat: From a standing position, hold a kettlebell at arm’