Benefits of Kettlebell Workout.
My ‘At Home’ clients, struggle to understand what fitness equipment they should purchase, when they start training with me.
One of the consultations question I ask, is what equipment they already have.
I plan their program based in what they already have, and limit to necessary equipment they can purchase, which is cost effective, space saving and you get maximum workout from it.
I don't advice my clients to make big or large purchases, such as; treadmills, elliptical cross trainers, rower, or even multifunctional gym equipment, if they have storage issues.
One equipment I do encourage everyone to have at home is a Kettlebell (KB). It’s small, it’s space saving, and you can get a full body workout from it, and when not in use you can use it as a door stopper too!
Benefits of using a Kettlebell:
This one piece of equipment benefits you in the following way:
- Full body workout
- Targets multiple muscles
- Small item, therefore easy to store at home.
- Can use as a door stopper when not in use.
- No need for gym memberships.
- Train in the comfort of your own home.
Kettlebell Exercises:
The following are a list of KB exercises you can do:
Goblet Squats
Narrow - feet hips width apart, hold the KB close to your chest and squat.
Wide – Take a step to the side, feet 1 and half inch shoulder width apart and squat.
Alternate Lunges
Start with feet hips with apart, take a comfortable step forward, and lunge down, keeping your knee in line with your toes, and 90 degrees at your knees, the knees almost touch the floor (keep a little gap between the knee and the floor)
Reverse Lunges
Same start positions as Alternate Lunges, but this time you step back, this one is tricky, so be careful not to lose your balance.
Curtsy Lunges
Same start positions as Alternate Lunges, but this time you step behind and across, squeezing your inner thighs. Careful not to lose balance. If you’re unsure of the technique imagine you are doing a Curtsy in front of the King.
Side Lunges
Same start positions as Alternate Lunges but this time you take a comfortable step to the side.
Shoulder Press
Start with feet hips width apart. Be careful with your posture and make sure the weight is something you can lift above your head single arm exercise. If the weight is too heavy maybe to begin with, opt out for water bottles, baked beans tins or Dumbbells (DB) if you got any. Repeat on the other side.
Single Arm Row
For this one, you start with feet hips width apart. Step forward with right leg levelled with KB on the floor, the left leg slightly bent, reach down and pick up the KB, roll your shoulders back, lift the KB up to your chest level, elbows 90 degrees, lower the weight. Repeat on the other side.
Close Grip Chest Press
This exercise is done in a lying down position. Grab the KB, bring it close to your chest, lie down on your back, knees bent feet flat on the floor. Slowly lift the KB up, make sure you have a slight bent at your elbows.
Russian Twist
Start in a seated position on the floor holding your KB. Lean back a little, lift both your legs off the floor, be careful not to lose your balance, it is tricky! However, if you struggle to balance keep your heels on the floor for support.
Tap your KB to your left side then to your right.
Crunches
Weighted crunches are my favourite! Same start positions as Close Grip Chest Press, but this time you bring your head and shoulders off the floor with your KB and crunch your abdominal muscles.
Glute Bridge
Same start positions as Close Grip Chest Press, but this time place your KB on your hips and push your hips off the floor.
KB Swing
This one I don't recommend to everyone, especially if you suffer lower back pain. If you have no issues with your lower back, then go for it! Start with your feet about 1 and half inch shoulder width apart, lower the KB between your legs and simply thrust the KB forward and back, moving from your hips.
Romanian Deadlifts (RDLs)
This exercise is one I highly recommend! Especially if you suffer lower back pain as it helps to strengthen your lower back, reduces aches and pains too. Don’t forget to include this one.
Start with feet hips width apart, pick the KB up, knees slightly bent, stand up straight, roll your shoulders back, and gently lower the weight to your knee level, push your bum back, stand up straight and repeat.
DO YOU OWN A KETTLEBELL?
Let me know in the comments.
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