In my previous article, I talked about a few Kettlebell workouts like kettlebell pushups, kettlebell pushups with rows, half getup, Single arm kettlebell snatch, split-jerk, kettlebell clean, two-arm kettlebell row, kettlebell figure-8, kettlebell goblet squat. In continuation, today I would like to talk about a few more kettlebell exercises.
Military Press
Results:
This workout is only for advanced level for users and especially for those who are working on their shoulders, arms, back.
Procedure:
* Start with grabbing two kettlebells and then clean them your shoulder, just like doing the rack position.
* Once done, rotate your wrist in a way that palm face position becomes inward. Now you are set to start.
* Next step is holding your kettlebell like behind your head and on your shoulder like you are holding a shopping bag. Do it until your kettlebell is not locked out overhead.
* Bring it back down to the shoulders.
* Keep doing this for another 10 to 20 reps. Mind the weight you are working with.
Deadlift
Results:
This exercise is for legs, arms, back, abs and glutes and if you are on your intermediate level or advanced level, you can perform this.
Procedure:
There is a myth around gyms that you need a barbell for deadlifts. It is not true. You can use a kettlebell for doing the same workout. Here is how:
* You need to stand affirm and place the kettlebell between your feet on the floor.
* Keep you back flat and squat down.
* Grab the handle of the kettlebell with both hands. Do remember, you need to keep your back flat.
* Make sure that you are not missing engaging the core, your glutes are tight, and your arms are extended to the fullest as you stand up.
* Keep doing this for another 12 to 15 times.
Slingshot
Results:
A workout for intermediate level learners who are working on their back, arms, abs and obliques area.
Procedure:
* You surely do not need any rubber bands or rocks for this workout.
* Keep feet shoulder-width apart.
* You need to hold the kettlebell in front of the body.
* Now, swing the kettlebell.
* If you are handling it with your left hand, take your left hand (holding kettlebell) behind the back.
* You then have to reach your back with your right hand to take the hold of your kettlebell that you are holding in left hand.
* The moment you grab it, swing the kettlebell to the front of your body.
* It is like rotating the kettlebell around your body in a circular motion.
* Keep continue round 'n round and keep doing this for a minimum of 8-12 times.
* After then, switch directions! Now hold the kettlebell in right hand and let your left hand grab it from the back.
* Keep rotating it around your body and this time, the circular motion is going to be anti-clock.
Floor Press
Results:
This workout is for intermediate level users and while doing this one will be working on his chest, arms and core areas.
Procedure:
* Lie down on the floor and keep your legs straight.
* Hold a kettlebell by your side. Make sure the palm position, it has to be inward.
* Now, rotate your wrist and lift the weight straight up. Give it a check, the right direction is if your palms are facing your feet.
* Once you reach the top, you need to bring the kettlebell back.
* Bring it down to the starting position.
* Keep repeating for another 6 to 8 times.
Windmill
Results:
This workout is only for advanced level users who are working on their shoulders, back, abs, obliques, and hips areas.
Procedure:
* We need a little math here for this workout.
* You need to hold the kettlebell in the right hand.
* Angle your feet 45 degree away from your right arm.
* Lift the kettlebell overhead.
* Once it reaches the top, lock your arm.
Do not deviate your eyes from the weight. It will help you to keep your shoulders aligned.
* Now, start shifting your weight onto the right leg also start bending forward at the waist.
* Do not change the position of your right arm.
* You need to keep your right arm extended overhead
* Bend forward and bring you left arm down as you are pointing towards the ground with it.
* More likely, one hand straight up in the air, holding the weight the other hand is reaching the bottom as if it is going to touch the ground.
* Now, recollect yourself, lift your back up. Do not lose your control.
* Keep doing this for another 6 to 8 times.
These are a few very good workouts for all level kettlebell athletes. I must say, for a visual understanding, please do look at the related videos on YouTube. However, I am not overruling the importance of a trainer. Hope I help you understand and should you have any queries you can reach me back through comments.
