Kettlebell workout

How effective is the workout?

Exercising with kettlebells is similar to weight-lifting. They can also be pushed, pulled and swung. But the difference is that most of the exercises are done with one arm. The kettlebell is a free weight, which makes the exercises very intensive. The higher intensity means that calories are burnt, fitness is improved and muscle is built at the same time. The exercises are ideal for integrating into stressful daily life as you don’t have to go to a gym. The big advantage of this workout is that many different muscle groups can be exercised. Circulation and the so-called passive movement apparatus (tendons and ligaments) are also stimulated. 

Does this workout have risks?

If you use weights that are too heavy there is a risk of injury. With dynamic exercises in particular there are high centrifugal forces, which mustn’t be underestimated. The right breathing technique must be mastered when you are doing kettlebell exercises. This ensures that the muscles have enough oxygen during demanding exercises. This will prevent you holding your breath or hyperventilating, which is common among beginners. 

Kettlebell exercises 

1. Legs and bottom
To exercise your legs and bottom, stand with your legs apart and hold the kettlebells in front of your upper body with bent arms. Squat down while bending your upper body until it is at 90 degrees to your calves. Make sure that your back stays as straight as possible. When you are in the right position, hold it for a few seconds before straightening up again. 

2. Upper body
Stand with your legs about shoulder width apart with your arms by your sides. Hold the kettlebell in your right hand and squat until your back is 90 degrees to your calves. Lower the kettle-bell towards the ground, but not touching it. Make sure you keep your back straight. Take the kettlebell with your left hand from behind your left knee. Now straighten up again and lift the kettlebell to chest height. Now repeat the exercise, but starting with the left hand.

Kettlebells allow you to exercise very intensively and effectively. It exercises various muscle groups and improves fitness.