Kettlebell workouts began in Russia many years ago within the bodybuilding world. They were meant to improve an individual’s grip and strength as well as achieve consistent contraction of muscle during each rep.
The kettlebell weight is nothing special to look at. It appears to be awkward and clunky. Until recent years, you could walk into a gym and find the kettlebell rack shoved into the corner far away from the crowd. Then, suddenly, the kettlebell exploded into popularity.
Kettlebell exercises have become one of the more popular exercises in the gym. The fitness establishments are ordering more of these weights to meet the needs of their clients. Classes for kettlebell workouts are overflowing and all of the top fitness magazines are full of celebrity endorsements and kettlebell articles.
As kettlebell workouts evolve, so does the amount of exercises available. Following, you will find some intense kettlebell movements that will challenge you. You can choose a few of the following and build your own intense kettlebell workout or you can add a few of them to your current routine.
The Kettlebell Clean
To begin this movement, you will put a kettlebell on the floor between your feet. Then, making sure to keep your back straight, bend your legs- push your butt out as if you are sitting on an imaginary chair. Use your hips and thighs to create force and momentum to clean the kettlebell to your shoulder. As it approaches your shoulder, you should rotate your wrist so that the kettlebell ends up resting on your outer arm.
Then, in a slow, smooth movement, lower the kettlebell back to the floor. Make sure that the weight is on your hamstrings.
Double Kettlebell Windmill
Of all the kettlebell movements available, this is the one that scares people the most. However, you shouldn’t be afraid of it- it’s a basic movement. To begin, you simply set yourself up as if you are doing the standard kettlebell windmill. The only difference is that you have a spare kettlebell on the floor.
When you are ready to begin, reach down and pick up the spare kettlebell with your spare hand. Then, you will simply do the standard kettlebell windmill. The extra weight puts more strain on your core muscles so you want to make sure that you keep your ab muscles tight through the movement.
This is truly one of the easiest movements to perform- and one of the most important because it builds strength and definition in your ab and oblique muscles. This kettlebell movement requires the individual to hold a kettlebell in one hand, swing it around the body and change hands behind their back.
Kettlebell Renegade Row
You may have seen many different kettlebell exercises done in the gym- but you may not have seen this one. It is very difficult and therefore very uncommon. In order to do this exercise, you need lots of core strength. You must be very strong on other exercises such as Kettlebell Rows and Kettlebell Push-ups- as well as the popular exercise known as the Plank.
To perform this exercise, you need to set yourself up in a push-up position. Then, pushing one hand into the kettlebell as hard as you can, you will row the other kettlebell up to your chest. Then, reverse and plant the kettlebell back into the floor as hard as you can while rowing the other one up to your chest.
This is a great movement for building strength in the lower half of your body. When it comes to physical training, you want to avoid becoming a typical “gym body.” This means that you want to avoid becoming one of those people that you see in the gym who have skinny legs and a huge chest and arms.
The beauty of this exercise is that it’s pretty easy to perform- even though it is pretty physically demanding. To do this exercise, you will pick up a kettlebell with both hands on the handle. Hold it in front of your body at chest height and squat.
As with all of these movements, make sure that you keep your core contracted during the entire movement. Then, at the bottom range, allow your elbows to push your knees outward before returning back to standing.
In conclusion, there is an entire range of kettlebell workouts– from very simple for the beginners to very intense for the more advanced trainers. It is recommended that you get comfortable with the kettlebells before you move into these more intense movements.