Among the kettlebell movements, some are more effective and some are more general. Of course, no matter what the movement is, the training effect is good, but many people don’t know what effective kettlebell training movements are, and some people still know. of. So, what are the most effective kettlebell training moves? Let’s find out together below!
1. Kettlebell Swing
The key point of the Russian kettlebell swing is to pay special attention to the fact that the swing can only reach the height of the shoulders. The use of hip strength, hip hinge and breathing techniques can make this movement very explosive. This can be regarded as a two-in-one action training for muscle strength training and cardiopulmonary function.
The kettlebell swing is considered the most powerful kettlebell movement, because it requires the strength of the whole body to complete, and has excellent fat loss effect and high cardiopulmonary aerobic effect. It is also the most basic kettlebell movement. One item.
Although it seems very easy to perform, achieving the correct posture is not something everyone can achieve. In fact, it takes a lot of time to practice to achieve the most correct posture and maximum effect.
2. Kettlebell Goblet Squat
Squats are a basic fitness movement that can be added with multiple changes. Kettlebell goblet squats are not only limited to training the leg muscles, but can also improve the body's mobility and physical fitness. Even when the weight is increased, you can easily Effortless, smooth execution. It is a relatively easy action to get started with.
3. Turkish stand
The Turkish get-up is a slower-motion exercise that involves lying on the ground, standing up, and lying back down again. To help improve the fluidity of your movements, adding weight - kettlebells - requires strength, mobility and skillful movement. This is a full-body exercise that combines strength and beauty, requiring great concentration on every little detail of the movement. Necessary exercise for strong shoulders, hip and trunk strength, and advanced range of motion.
4. Kettlebell Raise
If you can perform the first three movements correctly and have some stability and range of motion in your shoulders, the kettlebell press is another great move to learn. Although it looks the same as the overhead press, the truth is that the kettlebell press isn't just a shoulder exercise, as you must use your entire body to drive maximum pushing power.
You may be thinking about the advantages and disadvantages of kettlebells and dumbbells or barbells, then you can clearly feel it when you perform this actionThe difference is that due to the unique handle shape design of the kettlebell, your shoulder joints are more comfortable when pressing.
5. Kettlebell lifting
Slightly similar to the kettlebell swing, it is also a very explosive exercise. It targets the strength and fitness of the whole body and strengthens the core, buttocks, thighs, and arms. But a very important tip is the way you hold the handle. You need to loosen your grip flexibly and do not hold the handle tightly. Otherwise, the kettlebell may directly hit the arm and cause injury.
6. Kettlebell Snatch
The difference between kettlebells and barbells and dumbbells is that kettlebells are more flexible tools and cannot be grasped in a way that locks the palm of the hand like the other two pieces of equipment. The kettlebell snatch is an advanced kettlebell exercise. It is recommended to master the first few movements and establish sufficient shoulder and hip stability before training for the snatch. Start with the light weight to master the movement arc of the snatch, and then gradually increase the weight.