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As you move the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps. Target your quads in minute two. Sleep or Exercise: Which Is More Important? Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo. Complete one push-up, or skip ahead to #2. While kettlebells are somewhat similar to a pair dumbbells, there are a few obvious (and non-obvious) differences between the two, starting with their shape. Plus, you really only need one kettlebell to get a great workout in, which means they’re the perfect solution for home workouts—or for when the gym is busy. Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor. Engage your core and keep your spine in a straight line the entire movement to eliminate any arches in your lower back. Progressions include single-hand swings and switching hands during the swing. This is one rep. Get swingin’! Don’t give up! Return the kettlebell back to the floor between your feet by squatting back down. As you progress, continue with 10 repetitions but cut down on time in between exercises. Complete 10 repetitions of each movement with 30-60 seconds of rest in between each set initially. Perform a press-up (A). SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. (Depending on your hamstring flexibility, you may not be able to bend so far over, which is fine.) Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. These moves will target most—if not all—muscle groups in your upper and lower body. Kettlebells, like a pair of dumbbells, are pieces of free-forming gym equipment that can be great tools in helping you reach your fitness goals, but with kettlebells and dumbbells seemingly so alike, it can be difficult to know which one to grab. Get into a high-plank position with your feet hip-width apart on the floor and rest one (or both hands) on the kettlebell handle/s. To revisit this article, visit My Profile, then View saved stories. We earn a commission for products purchased through some links in this article. Conversely, many lower-body-focused moves that aren’t on this list, like kettlebell swings, do require some upper-body strength and stability, Fagin says. Stand with your feet about shoulder-width apart. Pause here for a second. © 2020 Condé Nast. Start standing with your feet about hip-width apart and holding a kettlebell up at your chest with both hands gripping the handle. With the kettlebell between your legs, hinge at your hips, swinging the weight backward (A). While it may seem complex in the beginning, you will eventually get the hang of it with a little practice—whoops, no pun intended. The weight might be pressed against your chest, but it’s crucial you keep breathing. Not only that, but kettlebells are one of the best pieces of functional equipment to use because they mimic movements that we do in everyday life, like carrying heavy grocery bags. But can you hit all 450 reps? So yes, kettlebell workouts can basically triple as a full-body, core, AND cardio workout all-in-one when used correctly. Let the momentum take you into rep two. Place your feet shoulder-width apart or wider and place the kettlebell on the floor in between your feet. Pull the kettlebell off the floor to your chest with your right hand while pinching your right shoulder blade and engaging your core muscles. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Squat down, keeping your chest upright and shoulder blades back. You may be able to find more information about this and similar content at piano.io, Get Huge Shoulders With Our Dumbbell Home Workout, Dumbbell Challenge to Smash Fat and Stack On Size, Smoke Your Chest, Arms and Abs In This Finisher, Our Friday Finisher Sets Your Metabolism on Fire, 60-Min Challenge To Bulk Up Your Mental Muscle, Leg-Day Finisher To Scorch Fat and Build A 6-Pack, 10-Min Dumbbell Blast to Build Big Shoulders, Massive 800-Rep and 1.5 mile Bodyweight Challenge, 270-Rep Strongman Challenge to Bulk Up & Crush Fat, 15-Min Dumbbell Bicep Pump That Crushes Calories. Have you ever noticed that strange-looking, handled cannonball in the corner of the gym? This content is imported from YouTube. But enduring efforts like this build an aerobic engine, burn through a huge total of calories and build functional muscle where it counts. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The Squat Figure 8 is a fun, yet challenging move! Okay, so if we still haven’t convinced you yet, the American Council of Exercise (ACE), also found that kettlebell training can have a significant impact on aerobic capacity, while simultaneously increasing your core strength and dynamic balance.

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