If you haven’t seen a kettlebell yet, you need to check one out. These round, old-school training devices look like something your Russian grandfather would’ve kept in his garage 50 years ago. But now kettlebell training is all the rage among fitness aficionados who want to work out less and see more results.
To learn about kettlebell training, I spoke to certified trainer Michael Jock, who teaches kettlebell training to his clients at Exceed Physical Culture in New York City. He told me that if you want to try this form of training, you don”t even need to own kettlebells. “You should start with a light weight,” he says. You can use a milk jug or any other household item that you can swing and lift safely.”
5 Best Kettlebell Exercises
1. Deadlift: This basic exercise helps to strengthen the lower body and core. Start with feet hip-distance apart and the kettlebell between your feet. Lift the weight to a standing position and lower.
2. Squat: The squat should be a part of everyone’s workout regime if they want a better-looking butt. When you add the weight of two kettlebells, you’ll see results faster.
3. Overhead Press: Want shapely shoulders? The overhead press can be done with one weight or two and will help you tighten and define the muscles in your arms. Make sure that you maintain good posture as you lift the weights from shoulder height to a fully extended position over your head.
4. Swing: The swinging motion of this exercise may be intimidating at first, but it’s a great way to work your hamstrings, glutes, core, and back muscles. If you are new to the movement, try a few without the weight to get the hang of it before adding any resistance.
5. Snatch: While a snatch is a more advanced movement, you can incorporate it into your routine once you have become comfortable with the mechanics of swinging a kettlebell.
Michael Jock recommends that anyone who tries kettlebell training should be especially careful about proper form. He suggests working with a trainer if possible. An experienced professional will help you to maintain good posture and spinal integrity throughout the workout so that your core gets a workout, but your back stays safe.
The best moves to sculpt, firm, and tone and exercise your whole body. You can even do these with a milk jug or other light weight.
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