The popularity of using kettlebells in fitness routines is constantly increasing. When used correctly, they are one of the most effective leg exercise tools. Just like in any other exercise, the basics of kettle bells are crucial to successful training. The following are fundamental kettle bell training exercises (source: Tsatsouline, Pavel)which, if properly mastered, will result in better health and more effective workout routines.
Russian Kettle Swing
Targets: hips, legs
Instructions: For perfect Russian Kettle bell Swing, stand up straight and extend your feet slightly wider than your hip distance. Hold the kettle bell handle in your hands and keep the palm facing down so that your arms are in front of your body. Maintain a slight bend towards the knee and push your hips back so that your body is lowered-do not squat, though. In a fluid motion, drive your hips forward explosively while swaying the kettle bell, keeping the core and glutes engaged.
Note: the motion should always come from the hips, as you rise up. Lower the kettle bell back down in between your legs and keep the swinging motion going for twelve to fifteen minutes.
The Goblet Swing
Targets: legs, glutes
Instruction: stand up straight while holding a kettle bell with both hands in front of your chest-keep the elbows very close to your body. Start by pushing the heels downwards and driving your hips back till the thighs are parallel to the ground. Stand straight, and repeat the process for about 20 reps. Increase the number of reps gradually.
The kettle bell Goblet squat is the best kettle bell workouts for leg exercise. It offers more mobility-enabling you to more easily and train with even heavier loads.
Targets: Legs, Feet,
Instruction: Though there are several ways of performing this exercise, it basically involves standing straight with your feet shoulder width apart. Persons with tight hip flexors should take a wider stance. You can either straighten or turn out your feet, depending on how comfortable you feel.
Hold kettle bell above your head and start inhaling air while pulling yourself down slowly with your legs. Keep your back straight. Avoid bending forward around your waist. Drop down slowly. Descend with maximum control. Your knees must not go further than your toes. Actually, your knees should be in line with your toes vertically. Your legs shouldn’t cave in or fall outside your feet. Make an effort to always stay flat on your feet right from the toe to the heel.
Go down as low as possible. At the bottom, do not losing to lose tension; you should maintain tension throughout your entire body. Hold your breath for about one second before coming up. Exhale air as you come up. This should also be done slowly by controlling the movement and keeping your back straight. After mastering squat, repeat the process as many times as you can.
Tips when getting started
- Buy an adjustable kettle bell (seen here from DarkOPS Fitness). Such a kettle bell will enable you to transition from one level to another without having to spend more money.
- Work with a licensed kettle bell instructor. This is the best way of learning how to do some of the challenging exercises.
- Make an effort to learn how to properly use kettle bells. It is advisable to have at least a minimum of one session (the more the number of sessions the better) with a certified, qualified and experienced instructor to assess your skills.