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Thursday, 4 October 2012

Power up with Kettlebells


If you want to improve power, tone up, better your cardio, keep lean and drop body fat, then a kettlebell workout will help you get faster results.
Kettlebell, the strange looking heavy weight with horns, it’s been around for years and it’s because it works – it delivers great results for any age or gender.
Originally from Russia, this piece of kit comes in different weights and allows beginners and advance users to give it a go. I can safely say there is nothing more efficient or rewarding than a round of KB swings. This exercise works such a large group of muscles in your body simultaneously that you inevitably burn huge amounts of calories.
Kettlebell exercise equipment at Virgin Active Health Clubs

KETTLEBELL WORKOUT

Good for...  full body workout, strengthening core muscles, increasing cardio vascular.



1. Kettlebell Swing

1. Starting Position: place your feet just wider than shoulder width apart with toes pointed out slightly. Place the kettlebell in the middle of your feet.
Keep your back straight and shoulder blades pulled together. Bend down and grasp the handle with both hands, palms facing you.
2. Using your hips, swing the kettlebell up to eye level keeping your arms straight.
3. Allow the kettlebell to swing back down between your legs close to your upper thigh. Remembering to keep your back and arms straight the whole way.

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The Kettlebell swing is hip centric. Your arms and shoulders are NOT pulling the weight up, it is an explosion of your hips! 


2) Single Arm Kettlebell Swing (with hand switch)    



1. Starting Position: setup is the same as the kettlebell swing except grab the kettlebell handle with one hand.
2. Using your hips swing the kettlebell up to eye level keeping your arm straight and your free arm to the side.
3. At the top of the swing bring your free hand up and grab the kettlebell handle. Then let the other hand go once you have a firm grip.
4. Allow the kettlebell to swing back down between your legs close to your upper thigh. Remembering to keep your back and arms straight.



Timing is key in the hand switch. Switch the kettlebell from hand to hand when it is at the top end of the swing.


3. Kettlebell Clean

1. Starting Position: setup is the same as the
single arm kettlebell swing .
Swing the kettlebell back between your legs, close to the upper thigh.
2. Keeping your elbow attached to your body swing the kettlebell up. Allow the kettlebell to “roll” over your hand so your palm is facing up. This is called the rack position.
4. Allow the kettlebell to swing back down between your legs close to your upper thigh. Keep your back and arms straight.
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While in the rack position:
Keep your shoulder down, arm pressed into your ribs, armpit squeezed tight, elbow as low as possible into your hip and torso, glutes and quads super tight! Your body must be under tension. 



4) Lunge Kettlebell Thread

1. Starting Position: feet parallel and hip distance apart holding the kettlebell in your right hand at the side of your body.
2. Take a big step forward with your left leg and lunge forward until your right leg is straight. Keep your chest up and shoulders back.
3. Lean forwards slightly and pass the kettlebell from your right hand to the left under the front leg.
4. Drive off the left leg back to the starting position, this time with the kettlebell in your left hand.


Repeat the movement leading with the right leg and pass the kettlebell back to the right side.

5. Plank Kettlebell Row

1. Starting Position: put the Kettlebells next to each other on the floor in front of you about shoulder width apart. Get into a press up position with both hands on the handles of the kettlebells.
2. Keeping your core braced (belly button pulled in towards your spine), pull and lift one kettlebell towards your shoulder.
3. Lower the kettlebell back to the floor and repeat on the other arm.
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The wider you have your feet, the more stable you will be whilst performing the exercise. 



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