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Kettlebell Workout Plan

Kettlebell Workout Plan

Kettlebell Workout Plan

The kettlebell is a spherical dumbbell or free weight with a flat base and an arced grip. It reminds you of a cannonball with a handle or a teapot without the spout, called a “kettlebell.” It is usually made of steel or cast iron.

How Kettlebell Is Different From A Dumbbell

The spherical mass of a kettlebell extends far beyond the hand, which makes it different from a dumbbell. Kettlebells can be swung, tossed, juggled, pushed, held, controlled, and moved in various ways. They are small and may be used in various sports and bodybuilding activities. The kettlebell is surely a versatile and fun addition to your workout program, and it can be placed anywhere and used indoors or out.

Findyourgym.ae helps you find the best gyms in Dubai to get the proper training for using a kettlebell to achieve your fitness goals.

The kettlebell workout plan is perfect for beginners or intermediate performers that target full body muscles for muscle toning and weight loss. Let us explore it.

One-handed Swing

  •   »  Stand feet slightly wider than shoulder-width apart. Bend your knees and hips slightly.
  •   »  Hold the kettlebell handle in your right hand, and then extend your left arm from your side.
  •   »  Begin by moving your right hand backward between your legs.
  •   »  The kettlebell should move forward by itself.
  •   »  Slowly return to the original position.
  •   »  Complete five repetitions
  •   »  Repeat the process with the other arm.

 

One-handed Swing

Double Handed Swing

  •   »  Hold the kettlebell with both hands.
  •   »  Standing with your feet shoulder-width apart, toes slightly out.
  •   »  Start a simple squat movement.
  •   »  Keep your hips back and bend your knees so that they fall out but not beyond the toes.
  •   »  When your thighs are parallel to the ground, stop.
  •   »  Repeat 20 times.

 

Reverse Lunge

  •   »  Hold the kettlebell with both hands.
  •   »  Stand straight up and support your core muscles.
  •   »  Take a big step backward using your left foot.
  •   »  Bend your right knee to 90 degrees.
  •   »  Lower your left knee so that it is bent at a right angle.
  •   »  Push back up, then return to the original position.
  •   »  Repeat with alternating legs.
  •   »  20 Reps
  •  

For personal training about kettlebells, you can find a gym near me.

Reverse Lunge

Alternating Swings

  •    »  Standing with your feet hip-width
  •    » Place your hands on the kettlebell handle with your right hand.
  •    »  Keep your arms straight in front.
  •    »  Swing the kettlebell between your legs, and bend your knees slightly.
  •    » Standing straight up, thrust your hips forward explosively.
  •    »  Allow your left hand to lower the weight.
  •    »  Hinge at your hips and move into the next rep.
  •    »  Keep moving the weight from one hand to another with each repetition.
  •    »  Do it for 30 Secs.
Alternating Swings

Double Handed Squats

  •    »   Hold the kettlebell with both hands.
  •    »  Standing with your feet shoulder-width apart, toes slightly out.
  •    »   Chest up, and place your feet steady on the floor.
  •    »   Start a simple squat movement.
  •    »  Keep your hips back and bend your knees so that they fall out but not beyond the toes.
  •    »   When your thighs are parallel to the ground, stop.
  •    »   Repeat 20 times.
  •  
Double Handed Squats

Single-leg Deadlift

  •   »  Hold a kettlebell in one hand and raise your same foot off the ground.
  •   »  Keep your back neutral and lean forward.
  •   »  The kettlebell will drop towards the ground.
  •   »  Lift the kettlebell bringing your leg back to the standing position.
  •   »  Repeat the process with the other arm.
Single-leg Deadlift

Push-Ups

  •   »  Place the kettlebell on the floor.
  •   » With your hands still holding the kettlebell, get into a plank position.
  •   » To push up, bend your arms to lower your body towards the floor.
  •   »  Continue to push yourself back up towards the plank.
  •   »  Repeat ten times.
Push-Ups

You can check out our blog, “Mastering The Deadlift“, for a better understating of the Deadlift techniques.

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