πŸ’ͺ🏽 3 Kettlebell Exercises That Aren’t Done Enough

 

If you’ve been using kettlebells for a while, you’ll notice that the following exercises look very familiar. All we are doing here is tweaking an aspect of classic kettlebell exercises.

 

 

 

Single Arm Kettlebell Swings

  • Most people do a 2 handed kettlebell swing which is of course great. It’s great because you’re able to lift more weight with two arms and thus the effort increases, and as a result you’ll burn more calories.

 

  • However, the Single Arm Kettlebell Swing is great because it has a anti-rotation component to it. This means that your body has to avoid rotating to one side as you are swinging the kettlebell.

 

  • Perhaps the toughest part of this kettlebell swing variation is the ability to keep your shoulder packed in, meaning not letting your arm disconnect itself from your shoulder as you are swinging the kettlebell forward.

 

 

RELATED:Β Don’t Do These Common Kettlebell Training Mistakes

 

 

Asymmetrical Front Squats

 

  • Want to train your core and lower body at the same time? If you do, you have to give me Asymmetrical Front Squats a try.

 

  • As the name it implies, the load isΒ not symmetrical. So why do it this way? Let me ask you something first. Is everything you pick up and carry “symmetrical”? It’s not symmetrical when you pick and carry tools, equipment, groceries and spouses is it?

 

  • This squat variation will make your hips, shoulders and abs work together to try to stabilize the weight in front of you.

 

  • You’re going to pick one heavy kettlebell and one medium /light kettlebell.

 

 

 

Single Arm Plank Row

 

  • This row variation will target your core, biceps, forearms and back.

 

  • Make sure to use a stable bench or platform.

 

  • Use a kettlebell that is not too light. If so, then you won’t feel the demands from the core.

 

  • Try to avoid rotating to one side as you row the kettlebell.

 

  • To intensify the exercise elongate your spine and keep your legs relatively close to each other.

 

 

 

 

 

Workout #1

 

  1. Push Ups- 10x
  2. Asymmetrical Front Squats- 8x/side
  3. Single Arm Plank Row- 12x/side
  4. Single Arm Kettlebell Swings- 15x/side

5x

 

Rest duration: 20 seconds between movements and sets. If you’re a beginner, rest 40 seconds.

 

 

 

 

Workout #2

 

  1. Pull Ups- 10x (if you can’t do pull ups, do inverted rows)
  2. Asymmetrical Front Squats- 10x/side (pause 1 second at the bottom position)
  3. Single Arm Plank Row- 12x/side
  4. Unilateral Front Squat- 10x/side
  5. Single Arm Kettlebell Swings- 15x/side

5x

 

Rest duration: 20 seconds between movements and sets. If you’re a beginner, rest 40 seconds.

 

 

 

 

 

 

3-Kettlebell-Exercises-That-Aren't-Done-Enough

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Juan Lugo
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