Exercises with Kettlebell : COMPLEX on all muscle groups!

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Exercises with Kettlebell – a very convenient option for beginners, especially if you do at home. You can make a full set of exercises with weight for all muscle groups, while for beginners it is enough to have a weight of 16 kg (later you can buy 24 kg). For “advanced” weights can be an additional impetus, which will help to progress in the main trainings.

What Kettlebell to buy for beginners?

It all depends on your level of strength training. An important point in the exercises is the correct technique of execution. It is easy enough to injure not only the wrists, but also the back. So if there is an opportunity – find a good coach, and if not – learn the technique of the video and do not take a heavy weight immediately, try with a very light (in sports stores you can find Kettlebell of 2-5 kg). After you buy a Kettlebell of 16 kg.

For the advanced, you will need to buy a Kettlebell of 24kg.

Exercises with Kettlebell for weight loss and muscle growth!

The complex of exercises with kettlebell is suitable for slimming, and for muscle training. But the main task of training with kettlebell is the development of power endurance. Complex complexes with kettlebells in training of wrestlers are excellent. develop and dexterity, and endurance.

If you do exercises with weight loss kettlebell, the main thing is to keep a diet (calorie deficit) and lose weight. For beginners in general, the most important thing is regularity and proper nutrition (with which at first, not everything is clear and many mistakes).

But if you want to increase muscle mass, the weight (even 16 kg and 24 kg) is not the shortest way. If you are no longer a beginner in the gym, training with kettlebell will help improve stamina and agility, strengthen joints. But beginners usually want a maximum of muscles as quickly as possible (that was the motivation not to give up training). Therefore, for this purpose, they should start with classical training with a barbell and dumbbells. Although if desired, you can do some exercises at home with a kettlebell. Just replace the dumbbell with a kettlebell wherever possible (squats, traction, etc.).

However, if you want to start training and from the inventory you only have 16 kg weight, then start doing exercises with kettlebell. They will give you a much greater result than exercises with only your own weight (pull-ups / push-ups, etc.)

Exercises with kettlebell: what muscles work?

Most work large groups of muscles: legs, back. In all exercises with kettlebell. Still included press, hands (shoulders, biceps and triceps), chest. Training complex with kettlebell is best suited when you need to work out all the muscle groups at the same time.

1. Deadlift with kettlebell

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Technique of execution:

• Legs slightly wider than shoulders, pulling the pelvis back, lean forward with a straight back;
• Grasp the handle with both hands;
• Do not tear off the heels off the floor, also with a straight back, straighten (do not need to bend back)

 2. Swing with kettlebell

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Technique of execution:

• Legs slightly wider than shoulders, grasp the kettlebell with both hands
  back deflection;
• Do mahi giri over your head;
• In the lower position, do not round strongly the shoulders, bend the legs slightly at the knees, the back is even (do not be hunched), put the weight back, behind the level of the feet;
• In the upper position, fully straighten (including the elbows)

3. Squats with kettlebell

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Technique of execution:

• Take the weight so that the handle rests against your chest;
• We perform squats: the legs are slightly wider than the shoulders, the socks are slightly deployed outward, while moving downward, raise the knees to the sides
  crouch just below the parallels with the floor, do not tear your heels off the floor;
• Do not hump your back, do not lean forward too much

4. One arm kettlebell push press

Technique of execution:

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• jerk lift the weight on your shoulder, then straighten your arm and lift the weight up
  after you lower the weight back on your shoulder;
• Keep the case straight, do not bend back or forward

5. Jerk and push the kettlebell

Technique of execution:

• The kettlebell lies is about 20 cm in front of the socks;
• lean with a straight back, take a kettlebell grip in the lock, stretch it between the legs behind the heels;
• “Accelerate” the kettlebell to undermine (to the level of the belt)
• Do jerk a kettlebell- completely straighten out with kettlebell
  with a sharp movement pull your hand from the kettlebell to yourself, taking your shoulder back;
• Picking up kettlebell and fixing upstairs on a straight arm
• Reset kettlebell (try to minimize the amplitude of falling kettlebell)
• Return to the starting position