Kettlebell work today
Kettlebell and Dumbell can make an amazing duo!
If you like impact workouts and feeling that awesome burn in the upper part of your body this is the best option.
Check these 2 cool exercises that can be done with a kettlebell:
Do it instead of: the leg curl machine, donkey kicks, back extensions
Why: This exercise strengthens, tones and firms the hamstrings, glutes, back and abs.
Set Up: Stand over the kettlebell with your feet shoulder-width apart. Bend your knees slightly and shift your butt behind you as if sitting down in a high chair. Keep your head aligned with your spine and maintain a flat back.
Action: Grab the bell's handle as you actively hinge your hips behind you, keeping your heels planted on the floor. Keep your legs straight as you extend your hips to stand, squeezing your glutes at the very top. Slowly lower, then repeat. Do 3 to 4 sets of 6 to 8 reps.
- Don't look down; this will cause your lower back to round.
- Keep your shoulders pulled back and down at the top of the deadlift.
- Don't lean back when you come back into the standing position.
Do it instead of: the elliptical trainer, leg press, leg extension and leg curl machines, back extensions, abs crunch machine
Why: The swing works a ton of muscles, including the glutes, legs, back and abs, while also providing a cardio effect.
Set Up: Stand with your feet between hip- to shoulder-width apart, with the bell on the floor roughly half a foot in front of you. Hinge your hips behind you, keeping a slight bend in the knees. Maintain a flat back as you grab the handle of the 'bell (still on the floor) with both hands and tilt it slightly towards you. (This position engages the hamstrings and lats for optimal swing performance.)
Action: Swing the bell through your legs behind you while keeping it close to your upper inner thighs to help protect your back. Next, thrust your hips forward, squeezing your glutes and allowing your legs to extend to a standing position. At the top of the swing (the 'bell should not go beyond chest level), contract your abdominals. Allow the momentum to bring the weight and your hips back to the start at the same time. Do 3-4 sets of 10-15 reps.
- For optimal power, gently lock your knees at the top without hyper-extending them.
- As you thrust your hips forward, drive through your heels, keeping them planted on the floor.
Get high quality convenient gear can be found HERE or by clicking the image below: