Kettlebell Weights Workouts That Will Help You Build Muscle
How to Use Kettlebell Weights
If you want to get ripped faster and pack more muscles start using kettlebell weights. They unlock new dimension to classic movies such as chest presses. Hey, you don’t need a wall-length rack of them to start your workouts, only one pair of them will be efficient for this routine. The weights offer exclusive benefits of dumbbell training, with the added advantage of their super-thick handles which challenge your grip. Since the weight can swing about the handle, using kettlebell weights, therefore, works your core extra hard. Follow the following kettlebell weight workout exercises to build more lean muscle, build more power, burn more fat, boost your metabolism, and move better.
Kettlebell Half Get-Up
This is a kettlebell ab and back exercise. With this type of kettlebell workout exercise, prepare yourself to get low. Lie down on your back with your legs straight. Extend one of your arms up straight with a kettlebell in your hand. Then bend the knee opposite of the arm you’ve extended and start to rise, with the one of your arm keeping the body propped up. Do you feel the abs burn? This means you’re doing right! Sit upright, then return to starting position carefully. Knock out about ten reps each on every side if you’re up for the challenge.
Single-Arm Kettlebell Split Jerk
It is a kettlebell chest, shoulder, and leg exercises. Begin by cleaning the kettlebell to your shoulder then finish with your palm facing front. Then bend the knees and press the kettlebell overhead and at the same time jump into a split jerk position and ensure you are steady. Return to your starting position while the kettlebell weight remains overhead, then lower the weight. Repeat the step you have done for an about 4 to 6 reps on each side.
Kettlebell Goblet Squat
This type of workout is kettlebell legs exercise. It also targets the back muscles. A squat is incomplete without a kettlebell in your hand. Stand straight holding the kettlebell in front of your chest with both hands and keep your elbows close to your body. Start squatting while driving the heels into the ground and pushing back your hips until your thighs are parallel to the ground or just a bit below. Return to your standing position, and repeat for 16-20 reps. You can even do more reps if you are for a greater challenge. It is important to remember that quality is better that quantity.
The push press is an explosive workout that sculpts big shoulders, ripped triceps, and large traps. It also builds incredible core stability and generate power from your lower body and out through your arms, which is vital for every type of sport.
Standing Kettlebell Bicep Exercises
This is a kettlebell bicep exercise that provides exclusive kinds stimulation in the biceps that are hard to be produced with barbells and dumbbells. Standing curls are ideal mass-builder because standing allows maximal overload. Due to the significant levels of biceps innervation and continuous tension, use slightly fewer reps. Few sets of 5-8 reps are ideal. This will keep you’re from degrading.
Single-Arm Kettlebell Floor Press
This type of exercise can be used as kettlebell chest, arm, and core exercise since they target the muscles around these parts. To start doing this kettlebell workout exercise, lie on the floor with your legs straight. Take a kettlebell by your side and, with your palm facing in and while rotating your wrist, press the weight straight up. Bring the kettlebell back to the starting position, and repeat for about eight reps.
After doing all these workouts, you may ask yourself, how should I target my calves? One of the kettlebell calf exercises involves standing with a kettlebell in both hands and do calf raises up to your feet ensuring you hold at the top of the motion before returning onto your heels. Trouble balancing? Try holding one kettlebell and use the other hand to balance against a support such as a wall. You can also do seated calf raises, which is easier with the kettlebells placed on your thighs. Always ensure your calves contract to explode upward.