One of the recent innovations in the fitness category, Kettlebell exercises can make a great addition to your workout—but only if you know how to properly use them. Research shows that 20-minute kettlebell workouts will burn as much as 300 calories and can even increase to as much as an additional 50%.
Kettlebell workouts are also an excellent exercise regimen if you don’t have time to go to the gym. As long as you know crossfit kettlebell exercises, you can still achieve a toned body at the comfort of your home—making its convenience the main advantage in the fitness category.
Exercise #1: The Snatch
Start by placing the kettlebell on the floor between your feet. Assume a position where your hips are pushed back, knees bent, and your butt almost touches the ground. Then swing the kettlebell from between your legs to the back of your forearm. Pull the kettlebell up to your chest, with your arms folded. Be sure to control the weight of the kettlebell all throughout so as not to hurt yourself.
Exercise #2: Clean and Press
With the kettlebell placed on the floor, spread your feet wider than your hip and slightly bent your knees. Grab the kettlebell using one hand and raise it to the level of your chest. Let it rest on your forearm, before you prop it above your head. This is one of the kettlebell exercises that focus on several areas: the quadriceps, shoulders, ankles, back, and hip.
Exercise #3: One Arm Swing
With your knees and hip slightly bent, hold the kettlebell with one hand between your legs. Swing the kettlebell upwards toward your chest as you stand up straight. At this point, let your other hand catch it mid-air as you assume the first position.
Exercise #4: Windmill
Crossfit kettlebell exercises usually focus on more than one area, and the windmill is one of them. First, place the kettlebell on the floor. With your legs spread wider than your hip and one hand over your head, push your hip back to pick up the kettlebell and raise it slightly as you look at your other hand above your head. Lower and raise the kettleball while keeping your back flat.
Exercise #5: Turkish Get Up
This is one of the crossfit kettlebell exercises that hold the rare distinction of focusing on many muscles. First, lie on your back, while you let the kettlebell rest on your forearm with one hand above your head. Bring your left leg toward your body, as you pivot to the right. Move your body forward using your left foot and your free hand, until you perform and lunge, and then stand on your feet. All the while, the kettleball must be above your head. After this, go back to your initial position by letting your free hand place you back to the ground.
Now that there are a number of kettlebell exercises for you to try, it’s becoming clear that they’re more than a fad in the fitness category. Kettlebell workouts are here to stay, and the sooner you get into it, the faster you can reach your goals.