Don’t let the simple appearance of a set of kettlebells fool you! Kettlebell training brings some pretty serious training to your fitness routine. It’s also incredibly effective in comparison to some of the alternatives. Kettlebells are terrific for isolating numerous muscle groups and improving overall body composition, muscle tone, and strength. They help strengthen tendons, ligaments, and joints as well, reducing your risk of sustaining a serious injury.
However, even the most dedicated kettlebell fan can get tired of performing the same old moves, and understandably so. Try mixing things up and injecting new life into your training program with the following ideas.
1. Build muscle by doing kettlebell deadlifts.
Deadlifting activates more different muscles than virtually any other exercise. In fact, if you can only fit in a few different exercises into your busy schedule, deadlifts are a really smart choice. You’ll build your glutes, back, hip muscles, and hamstrings, as well as strengthen your joints.
The next time you’re scheduled for a deadlifting session, consider reaching for one of your kettlebells instead of heading straight for the barbells. Place the kettlebell between your legs and just in front of you. Bend from the hips, grab it with both hands, and lift. Return the kettlebell to its original position and repeat.
2. Take your kettlebells along the next time you go for a hike.
You may also want to take your kettlebells along the next time you want to enjoy the great outdoors. Put together an itinerary that involves hiking to the top of a mountain, a hill, or another elevated point of interest. The kettlebell will add extra resistance to your trek, increasing the difficulty and calorie burn.
Once you reach the top, whip out your kettlebells and go through one of your favorite exercises. There’s nothing quite like fresh air in your lungs, sun on your skin, and a gorgeous view to feast your eyes on to make kettlebell training extra fun.
3. Add kettlebell swings to your routine.
If you’re looking for a great way to build strength and shred body fat, you’ll definitely want to add kettlebell swings to your routine. They’ll help you build powerful, sculpted hamstrings and glutes, as well as elevate core strength. They’ll also make it easier for you to perform other exercises like deadlifts and squats.
Start by placing a kettlebell a few feet in front of you and assuming a deadlift position. Perform a swing by firmly gripping the kettlebell with both hands and swinging it backward between your legs the way a football center would hike a football. While continuing to keep hold of the kettlebell, swing it forward again by activating your hip muscles.
4. Try a kettlebell clean.
The kettlebell clean is a terrific way to build your coordination as well as whole body muscle strength. It involves swinging the kettlebell into the rack position, perfect as a standalone exercise as well as a safe way to position a kettlebell ideally for overhead presses.
As with kettlebell swings, you’ll start by assuming the deadlift position with the kettlebell a few feet in front of you. Grip it firmly with one hand and swing it backward between your legs. Then drive your hips forward as you swing the kettlebell forward and up into the rack position.
5. Use your kettlebells in tandem with other equipment.
Despite their funny shape, kettlebells are remarkably versatile. They also provide effective ways to add challenge and nuance to other equipment-based workouts. Try using flex bands to attach the bells to a bar. Then power through a set of lifts, squats, presses, or lunges.
The kettlebells will bounce and move as you go, making the routine significantly harder. They’ll challenge and activate your muscles in brand new ways as well.
6. Put together dedicated workouts that revolve around kettlebells.
Would you like to get more out of your kettlebells? Make them the focus of an all new workout routine for a fresh challenge.
Try doing a series of kettlebell swings followed by some kettlebell squats or overhead presses. Continue with some kettlebell front squats and finish with a series of sprints. Kettlebell snatches, runs, and other options make terrific options to add to your routine as well.
As you can see, your trusty kettlebells are a lot more flexible than you ever would have imagined. Don’t be afraid to get creative and discover new ways to get more out of yours!