Kettlebell Double Swing
The kettlebell double swing is an excellent exercise for leg and abdominal (core) muscles. Due to it’s dynamic nature, this is also a good cardio exercise.
- Start with the kettlebells on the floor, shoulder width apart.
- Grab the handles, sit back and engage your back, glute and abdominal muscles.
- Straighten your legs, relax your core muscles and allow the kettlebells to swing backwards.
- Once the kettlebells have reached the end of the swing, drive your hips forward and straighten your back.
- Engage your abs and glutes and continue to swing the kettlebells to shoulder height.
- Allow the kettlebells to swing back between your legs.
Kettlebell Double Windmill
The kettlebell double windmill exercise is an excellent strength exercise to develop the abdominal (core) and gluteal muscles. This is an intermediate exercise that should be done once the beginner exercises have been mastered.
How to perform the Kettlebell Double Windmill
- Lift one kettlebell over your head, with the palm facing out and fingers extended.
- Whilst looking at the overhead kettlebell, bend at the hip and slowly lower until you can pick up the second kettlebell.
- Stand up straight, pause and then lower the second kettlebell back to the floor.
- Ensure that you have mastered the beginner exercises before adding this intermediate kettlebell exercise to your workout.
- Make sure that you have warmed up probably before starting this exercise.
- Keep the arms locked and chest open.
- Do not forget to look at the kettlebell whilst it is overhead.
Kettlebell Turkish Get Up
- Lie on your back, with the kettlebell on your chest with the right hand fully inserted in the Kettlebell handle.
- Bend the right knee, so that the right foot is flat on the floor, place the left arm out at 45 degrees and raise your right arm upwards.
- Drive the right hip upwards while rotating on to the palm of the left hand. Continue to look at the kettlebell.
- You should now be in a stable position with your hips off the ground and weight distributed between the left palm, and right foot.
- Bring the left knee back so that you are kneeling on it.
- From the kneeling position, drive the hips upward and stand.
- Continue to look at the kettlebell until you have finished standing.
Kettlebell Russian Twist
The Russian Twist is a great kettlebell exercise to develop your core (abdominal and lower back) muscles. This exercise should be added to every kettlebell workout.
How to perform the Russian Twist
- Sit on a mat, with a kettlebell to one side of your hips.
- Legs should be bent and feet flat on the floor.
- Rotate toward the kettlebell, lift it to chest height.
- Continue rotating the torso from side to side and swing the kettlebell across the body.
Important notes about the Russian Twist
- Warm up before starting this exercise.
- Learn the movement with a light kettlebell before increasing the weight.
- Touch the kettlebell lightly to the ground after each rotation.
- Increase the difficulty by lifting your feet off the ground.
Kettlebell Bottoms Up Clean
The kettlebell bottoms up clean is a great exercise to start learning the demands of the unstable “bottoms up” exercises. It is an important exercise to learn before moving on to more advanced kettlebell workouts.
How to perform the kettlebell bottoms up clean
- Stand with feet shoulder width apart with the kettlebell in front of you.
- Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.
- As the kettlebell swings forwards, push your hips upwards and swing the kettlebell to shoulder height.
- At the apex, the kettlebell should be upside down.
- Allow the kettlebell to fall by loosening the grip.
Important Notes about the kettlebell bottoms up clean
- Exhale as you drive the kettlebell.
- Engage your core muscles.
- Focus on balancing the upside down kettlebell.
Show More Kettlebell Exercises for Abdominal Muscles
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