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Gain Muscles With These 3 Kettlebell Workouts

Crossfit classic 21-15-9 W.O.D. ‘21-15-9’ is one of the crossfit workout repetition routine. In a 21-15-9 classic the athlete performs 21 reps of each movement followed by 15 and 9 movements of each exercise. Anuj tells you how to perform it with a blend of powerful exercises.

Do you want to make muscular body and flaunt your muscles in front of your friends? Then don’t stress out, start doing kettlebell exercises from today only!

Kettlebells are the new fitness craze.If you’re looking for improving your sports performance these kettlebell exercises can be your best friends!

It’s obvious that by doing same exercise anyone can get bored so introduce some new variations to workout in your routine to keep yourself motivated.

A kettlebell exercise works in a different way to grow the muscles than your body is used to. However, an intense kettle bell workout is not meant for beginners.

Kettlebell equipment is easily moveable so it’s easy to do kettlebell exercises anywhere.

A kettlebell workout works on many muscles at the same time so; it’s very useful for the athletes who require working on their whole body.

Here are some forms of kettlebell exercises perfect to build the muscles and strengthen your body.

1. Kettle Windmill

Kettlebell windmill is a full body workout that requires good joint mobility and good flexibility. Kettlebell windmill can be done in many ways loaded in the bottom hand, loaded in the top hand and loaded in both hands.

Kettlebell windmill exercise helps in improving the strength of the body. Practising the windmill can help you to improve the flexibility and multiply the core strength.  It can also prevent you from getting injured.

Benefits of Kettlebell Windmill

  • Increases hip and hamstring flexibility
  • Provides core strength
  • Improves shoulder mobility and stability
  • Decreases back pain
  • Activates Glutes

How to do it:

Hold the kettlebell into an overhead press position and find good stacked position with toes pointed and inside of the palm. Look at the kettlebell by pushing your hips reach at the depth squeeze glutes push to the ground and come back up tall to the top. Perform another couple of reps to give you a glance. Reaching hips in the opposite direction of the toes looking at the kettlebell, squeeze glutes come back up tall to the top.

2. Double Kettlebell Front Squat

It may be best exercise to burn fat, get stronger, better body movements. It covers almost all the aspects of the fitness exercise. In front squats stay in a neutral position which will help you in activating core. It’s the easiest kettlebell exercise to keep the tight, neutral and strong lower back.  It requires a great athleticism because in front squat load is heavy and area is smaller, so balance it for a long time is not easy. Double kettlebell Front Squat can be performed in three styles are- Cross-arm, Olympic and Strap-assisted.

Benefits of front squat

  • Improves Lower body strength
  • Helps in core strength
  • Is Beneficial for hypertrophy
  • Improves shoulder’s range
  • Is a Great builder of quads

How to do it:

Start with v shape hinge your hips back knees open make sure your toes and heels are glued to the ground. If you want to keep your upper arms connected elbows directly underneath the wrist by doing that you’ll get solid grip. Tilt the bells in and sit back breathe stand up and make sure that wrist is straight, push your knees open. When you come back down you should make sure that your elbows are right inside the kneecaps.

3. Kettle Pistol (One-legged Squat)

Kettle Pistol is great for strength and it raises your heart rate too but it’s a kind of exercise you need to start slowly.  Pistol can be performed with or without a kettlebell but doing it with kettlebell is slightly easier because it provides a counter support.

The pistol squats require balance and that’s must require for various sports. Kettle pistol will develop stability and core strength as well as protect from the injuries and improve performance.

Kettlebell pistol is not easy for beginners but you can practice them by sitting one legged into a low chair before standing with both legs. Later try to do the same without chair.

Benefits of Kettle Pistol (one legged squat)

  • Activates the muscles
  • Increases the mobility of joints
  • Enhances Balance and body control
  • Strengthens the muscles of the legs
  • Keeps your quadriceps, hamstrings and glutes strong

How to do it:

Stand on your left leg lift your right leg and keeping your toes pointed towards the ceiling and your knee slightly bend stand tall. Don’t move your shoulders keep your left knee over your ankle and lowered into a squat. Push into your heel to come back up and repeat the same and go deeper it becomes easier.

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.... Read More..

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