This kettlebell workout is part of December series. The last of the year so let’s make the best of it. The workout circuit involves the push and hinge movements and will shape and tone your upper and lower body.
THE KETTLEBELL PUSH UP
The push up is a classic well known for chest and triceps, we will focus in our arms keeping that body fix and engaged. Period. Ketlebell push up can help you make muscle gains. It will hit the triceps, the core muscles and chest, working those shoulders. Because it is a kettlebell workout, we use the kettlebell to challenge those muscles and build strength and balance.
TIP TO PERFORM A SUCCESSFUL KETTLEBELL PUSH UP
Engage your abs, legs, and butt
Make sure your neck is neutral
Stay solid like a rock
Breath and focus on the movement of the arms
Pectoralis major, Deltoids, Triceps brachii, Serratus anterior, Abdominal muscles, Coracobrachialis. Plus core muscles.
THE KETTLEBELL SPRAWL TO DEADLIFT
The kettlebell sprawl to deadlift, is similar to a burpee picking up a weight. Actually a sprawl is a martial art movement used in BJJ and grappling training. Nowdays, this move is been adapted from fitness trainers and enthusiasts for extra stamina and speed.
Core muscles are worked in this kettlebell sprawl to deadlift move. Reason to be part of this workout circuit.
TIP TO PERFORM A SUCCESSFUL KETTLEBELL SPRAWL TO DEADLIFT
To perform a kettlebell sprawl to deadlift is, as soon as, you finish your last rep of kettlebell push up you jump forward to pick up the bell and perform a deadlift.
When you put your kettlebell down on the floor you jump back to a plank position.
Engage your core, feet shoulders width apart, and thurst yourself back to deadlift position.
Tip is breath, focus and keep technique clear in the movement.
Sprawling requires both upper and lower body strength. Your legs must be strong in order to thrust the feet forward and backward. The chest, arms and upper back must also be strong to hold yourself erect in the bottom position. Weakness in either the upper or lower body will limit the effectiveness of this movement.- Rick Karasch
Transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, longissimus thoracis, and the diaphragm, latissimus dorsi, gluteus maximus, and trapezius.-Wikipedia
THE KETTLEBELL SWING
Yes swing will be a topic over and over in Live Healthily Ever After blog because I talk about strength training as a main training to keep the body fit and healthy. The kettlebell swing is a great drill for glute activation. So you will find it a lot in the workout schedules and routines to cover the hamstrings and glutes.
Stand with bell in between legs.
Feet hips width apart.
Hinge back and pick up the kettlebell to swing it back.
Make sure you extend your hips with explotion and send the kettlebell to catch it again.
Glutes, Hamstring and Core (Transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, longissimus thoracis, and the diaphragm, latissimus dorsi, gluteus maximus, and trapezius.-Wikipedia)
Photos: Markus Haas
KETTLEBELL WORKOUT CIRCUIT FOR BEGINNERS: ARMS AND GLUTES
1 round of 10 repetitions
Kettlebell sprawl to deadlift
(Rest around 60 seconds no more than 90 seconds)
Repeat for 3 more rounds