5 Kettle Bell Exercises

Kettle Bell Exercises

Here are some kettle bell exercises that help for strengthening and toning the body.

Reps: 8-10, Sets: 2-3

This exercise is great because your leg muscles are engaged as you focus on working your shoulders and arm muscles. 
Muscles involved:  Triceps, Deltoids, Glutes, hamstrings

How to do it:

•  Start in a lateral lunge position, putting all your weight on your front leg, and resting the same side arm on the thigh of the front leg.
  
• Hold the kettle bell in the other arm, pinching your shoulder blades together, and push the KB up to the ceiling while extending your elbow. 
  

---

Kettle Bell Swings

Reps: 8-10 or for time, Sets: 2-3

This is a great exercise that focuses on the hips. 

Muscles Involved:  Your Hip Flexors are the main muscles being worked in this exercise (Iliopsoas, Sartorious, Rectus Femoris, Tensor Fascia Latae, Pectineous) Hamstrings, Quads, Glutes
                               Your core is involved in this exercise to help stabilize your 
                               back and posture.

How to do it:

• You start in the same position as you would with a deadlift - with the back straight and a slightly squared position, allowing for the arms to rest on the thighs with the kettle bell in the hands.
  
• To pop your hips forward, you want to exchange the weight from your heels to your toes and drive your pelvis forward.  
  

Don’t focus on driving your arms up - The power of the kettle bell swing comes from the hips not the arms, the more you pop your hips forward, the higher the weight will swing.

---

Figure 8

Sets: For time (30 seconds-60 seconds), Reps: 2-3

This exercise is great because it engages the entire body: Core, lower body, and the arms. 

Muscles Involved: You are engaging your Hamstrings, Glutes, Calves, Rotator Cuff Muscles (Teres Minor, Subscapularis, and Infraspinatus), and your Oblique Abdominals are involved in this exercise. 

How to Do it:

• Stand with the legs wider then shoulder width apart and the kettle bell in one hand.  
  
• Squat down - remain in the squat position- and pass the kettle bell around and between the legs creating a figure 8 formation, while keeping the back straight. 
  

---

Triple Chop

Sets: 8-12 Reps: 2-3

This is a great total body exercise.  It focuses on the rotation of the core, and helps to build strength in the legs, arms and shoulders. 

Muscles Involved: Hamstrings, Quads, Glutes, Rectus Abdominis, Oblique Abdominis, Erector Spinae, Deltoids, Trapezius, Latissimus Dorsi, Pecs, Teres Minor, and Triceps.

How to Do it:

• Begin with your legs wider than shoulder width apart.  Squat down, and twist your torso so that the kettle bell is on the outside of your left leg (keep your lower body facing forward - the knees should not turn.)
  
• In the upward face, your arms will be extended. Use your torso to rotate your arms from the lower left side of the body to the upper right side of your body, extending your knees into the upward phase of the squat.
  

---

Squat Press

This is a great exercise to work the lower and upper extremity of the body.  It is a squat with an overhead press. 

Muscles Involved: Hamstrings, Quads, Glutes, Deltoids, Pec Major, Triceps.

How To Do It:

• Starting with your hands on the bottom of the kettle bell, and legs shoulder width a part or a little wider.
  
• Squat down, keeping the kettle bell on your chest, and back straight.
  
• In the upward phase, extend your leg, and bring the kettle bell above your head with your elbows extended.
  

---

Try these exercises next time you have a kettle bell handy!

#AlwaysKeepActive
#AHappyLifeIsAHealthyLife
#TheFitGirlWithCurls