8 Of The Best Kettlebell Exercises

Morning all,

This weeks #TrainingTips post is a list of 8 of the best kettlebell exercises.

This list is not exhaustive nor is it the only exercises you can do.  These are my top 8 exercises for full body activation for any level of practitioner, which will develop strength, coordination, tone and aid fat reduction.

Kettlebell training is nothing new, they have been used to develop strength and conditioning for centuries and they are becoming more and more popular in fitness circles, which is great to see.  However, just like any piece of functional free weight equipment, technique is paramount.  One for safety and two to ensure the exercise is as effective as possible.

So here they are and in no particular order:

Swing

The swing is one of the foundation exercises that make the kettlebell such an awesome piece of equipment to pick up.  Technique is critical with the swing and when preformed correctly the swing develops huge posterior chain and trunk power, strength and endurance.  Maintaining a strong back position and hinging back into the hips is key, also allowing the hips to be the driver of the bell without raising the bell with the arms.

Single Rack Squat

The single rack squat has all the great benefits of a standard front squat.  However since you’re only loaded on one side, as you squat the whole of your body has to work harder to maintain control of your posture and balance.  This places more pressure on your trunk, hip complex and legs, so should only be done if your squatting technique is competent.  Also remember to always work both sides evenly.

Single Arm Overhead Walking Lunge

The overhead lunge is great for the same reasons as the single rack squat with the added benefit of developing strength and stabilisation of the shoulder complex.

Windmill

If you’re after one simple exercise that is great for shoulder health, then look no further.  The windmill is brilliant at strengthening all the stabilising muscles of the shoulder complex, as the shoulder is taken through nearly a full range of motion.  Not only that but over time the windmill promotes an increase in flexibility of the shoulder, hip and hamstrings.

8 Of The Best Kettlebell Exercises

Turkish Get Up

I’m not going to rattle on about the turkish get up, as I have wrote several articles about the awesome benefits of this exercise and if you follow my work you will know I love it.  However, for those that unfamiliar with it, the get up has no equal, it works your entire body, developing strength, coordination and stabilisation.  Love a TGU.

Double Rack Press

Pressing with double bells is not easy, but is awesome at developing underbody and trunk strength and control.  Always start and finish from the racked position and ensure you don’t arch back unnecessarily placing unwanted load on the lower back.

Unsupported Single Arm Row

The single arm row is great for developing pulling strength, now with the traditional single arm row you would support your body with the other arm on a bench or on your own knee.  With the unsupported version you assume a hinged stance (either split stance or paralleled feet) and leave the other arm out to the side so not giving your body any support to aid your pulling arm.  This causes the trunk muscles to work hard to maintain posture and counter act the forces applied by the pulling arm.

8 Of The Best Kettlebell Exercises

Single Arm Load Carry

Load carries are brilliant exercises for developing all over strength and a better walking posture.  With the single side carry (you may of noticed a theme with these exercises) a greater trunk control and activation is required to maintain posture and body alignment.

So there you have it my top 8 kettlebell exercises which you should all be doing, if you’re unsure or need further advice seek out a qualified kettlebell coach to get the most out of you’re kettlebell training.  Learning from videos is great but it doesn’t replace the watchful eye of a good coach, as unfortunately there is a lot of bad form out there that needs to be corrected.  If you’re struggling to find a qualified coach just ping me a message and I will see if I can help guide you.

 

Have a great weekend.

 

Stay strong and live, love and laugh!

Dan

#GetLeanIn2018

#1CoachDC

#FitFam

 
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