Although the kettlebell is a relatively new in gyms, it has benefits you should not pass up on. In fact, many trainers think kettlebells may even more more useful than dumbbells. The kettlebell moves are not for the faint-hearted, so as you learn to do them, ensure you start with a lighter kettlebell and gradually move up. You can progress to the heavier kettlebell as time goes on. The rack position is usually used in the kettlebell moves, as it allows you to flow back and forth while maximizing calorie burn. Here are some core-strengthening kettlebell moves to engage in:
1. Swings
This move helps to strengthen the hamstrings, glutes, quads, upper and lower back, and the arms. Start by swinging the kettlebell back and forth between your legs in a pendulum-like motion and maintain a neutral spine, ensuring that your back and neck aren’t arched. Stand up tall at the top of the swing, with your knees locked, and the kettlebell at your mid-torso. Ensure that your elbows are bent in your swinging arm, then inhale at the top of each swing and exhale every time the kettlebell goes in between your legs.
2. Clean
Just like the swing, this move strengthens the hamstrings, glutes, quads, arms, and the upper and lower back. Starting from the rack position, keep the kettlebell in the V shape crevice that has been created by your bicep and forearm. Your elbow should rest on your hip, or close to it as you swing the kettlebell back and forth between your legs. Repeat the process.
3. Clean and jerk
This is also similar to the clean move as explained above, but is a combination of the clean and jerk. This move enables you to move the kettlebell up and over your head, and places weight on your shoulders and triceps. Start by cleaning the kettlebell to the rack position, and then dip down to load your legs and drive the kettlebell overhead till you reach halfway. Then, drop underneath the kettlebell with your elbow locked. Get up to complete the jerk.
4. Snatch
This is a full-body move that is also similar to the swing move, except that it places more emphasis on the target muscles compared to the swing. To do this, swing the kettlebell over your head, and end in a fixed position, keeping your arm completely straight and parallel to your head. The kettlebell should be resting on your forearm at this point.. Snatch perfectly to allow the kettlebell make contact with the back of your forearm at the height of the swing you make.
Have you ever tried any kettlebell moves? These moves will be great for improving your fitness and burning fat.
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