In traditional kettlebell lifting, the classic exercises - snatch and jerk - develop the strength endurance of the muscles of the back and upper shoulder girdle. But if desired, weights can be used to pump up the pectoral muscles, back, deltas and legs. Moreover, the effectiveness of exercises with weights will be much higher than with exercises with a barbell and dumbbells.
Instructions
Step 1
One of the most important advantages of a kettlebell over dumbbells and a barbell is the distribution of weight to two anchor points, not one. This allows you not to limit the strength of the working muscle and use large weights in training. Moreover, kettlebell exercises carry almost no risk of injury. This means that strict execution techniques are no longer needed and the set of working weights will be much faster. The maximum intensity of training with weights is higher than when pulling a barbell and dumbbells. This means that muscles will grow faster and subcutaneous fat will be burned more intensively. From a practical point of view, kettlebell lifting develops functional strength better, which gives an advantage when using force in natural conditions.
Step 2
To pump up the pectoral muscles with kettlebells, the bench press is ideal, either horizontally or at an angle. Of course, it will be inconvenient to take heavy weights from the stands, so you will first have to throw them on your hips, and then lie down on the bench with them. Various kettlebell dilutions are ineffective. Pull-ups with kettlebells are great for developing the broadest muscles of the back. Unlike dumbbells or barbell pancakes, kettlebells are better suited as additional weights. Close-grip bent over rows are much more comfortable with kettlebells than with dumbbells or barbells. This exercise can also be supplemented with a one-arm bent over row.
Step 3
The best exercise for pumping up the deltoids is the overhead press. Moreover, you can squeeze the shells both simultaneously and alternately. In the first case, strength will develop, in the second - endurance. The classic multi-repetitive kettlebell jerk strengthens the ligaments of the muscles of the shoulder girdle, which will help to significantly reduce the risk of injury. It is better to swing your legs using squats with weights on your shoulders. Walking lunges with kettlebells on your shoulders brings good results.
Step 4
There are coordination and strength exercises with kettlebells. They train strength endurance and strength coordination. Having achieved success in their implementation, you can brag to your friends about what they most likely cannot do.
Step 5
One of these exercises is to squeeze the kettlebell upside down. The kettlebell jerkily rises to the shoulder from the position in the lowered hand and then smoothly squeezes upside down. After that, it goes down, or the kettlebell presses continue upside down. Another exercise is reporting. One kettlebell is raised above the head and held in an outstretched hand. Without lowering it, sit down and take another kettlebell from the floor with your other hand. Standing up, squeeze the second weight up. The official record for this exercise with 32 kg kettlebells has not been broken since 1907.
Step 6
Kettlebell juggling. Lean forward and grab the kettlebell with your free hand on your thigh. Move the kettlebell forward with an outstretched arm. When the weight is at head level, twist the handle down and away from you. After the projectile has completed a full turn, grab it and, by inertia, lower it between the legs for a new exercise with the help of the second hand. With practice, you can juggle with both hands at once.
