The Kettle Bell has been around for centuries. The first documented use was for weighing crops in the 18th century. But, luckily some one saw the value for muscle building and in the 19th century was used by Russians and Europeans alike. It is a versatile tool. Most people know about the Kettlebell swing. The Kettlebell swing is one of my favorite movements of all time. It works your legs, gluts, back, abs, shoulders, etc. It really is an all body experience. There are some exercises with a Kettlebell you may not know about, I’ve listed my top 7!
Turkish get up-This is not an easy move, but it is super exciting when you really feel like you can master it. The basic steps are that you start laying on your back, turn in a fetal position towards the bell and grab it with your hand, then you punch the Kettlebell in to the air, the knee that is on the same side of the Kettlebell should be bent up, the opposite arm and leg out 45 degrees and on the ground, you use that opposite arm and leg to come to the elbow, lift elbow off floor, sweep opposite leg through, then use core to lift bell, stand up. To reverse process, bend opposite knee, come to hand, sweep leg, then elbow, lay flat, then lower Kettlebell.
Again, it is a tricky move. Videos will be available soon!
Slingshot– this movement is very similar to the kettlebell swing. The difference is, you are swinging with one hand, mid swing in between your legs, the opposite hand grabs the Kettlebell and places the Kettlebell near your chest.
Hot potato-Grab the ball of the Kettlebell and use your core here, that’s the trick. Move the Kettlebell back and forth quickly.
Deck squat-This is a really fun move. Its super great for your abs and lats, that middle back muscle. Hold the Kettlebell by the ball. Do a deep squat, rock back onto your back, have the Kettlebell over head and touch the Kettlebell to the ground, then reverse movement.
Figure 8-Great workout for pure strength building and core workout. You simply pass the Kettlebell between your legs and grab with the other hand and repeat.
Lateral swing– This is the Kettlebell swing, yet you’re rotating your body so the bell comes across your chest, instead of in front of your body.
Deadlift-You can use your Kettlebell for deadlifts. Place Kettlebell in front of you, bend your knee, keep back straight, and lift Kettlebell up to about your knees, and then lower.
There you have it, more moves to add to your fitness library!
Again, videos for each will be up soon!