In the kettlebell movements, the training position of each movement is different. Of course, the training effect of each movement is also good, but many people do not know what the kettlebell leg training movements are, and some people still know. of. So, what are the kettlebell leg exercises? Let’s learn about kettlebell leg exercises together!
Kettlebell Swing
1. Hold the kettlebell in both hands so that the kettlebell is between the legs. Lean the upper body forward from the hips and keep the back straight.
2. Swing the kettlebell backward, then use explosive force to swing the kettlebell forward until it is at chest height. Keeping your arms straight, extend your hips, knees, and ankles explosively.
Both-arm kettlebell row
1. Stand upright, with your feet hip-width apart and your knees slightly bent. Lean your upper body forward from the hips, keep your back straight, and keep your knees bent.
2. Hold a kettlebell in each hand, holding it opposite each other, with your arms hanging straight down (perpendicular to the ground).
3. Keep your elbows close to your body, pull the kettlebell upward, and squeeze your shoulder blades against each other at the top of the movement.
4. Return to the starting point.
Kettlebell Goblet Squat
1. The feet should be slightly wider than shoulder width, the toes can be pointed slightly outward, and the knees should be in the same direction as the toes when squatting.
2. Hold both sides of the handle with both hands, retract your elbows as much as possible, raise your head, raise your chest, straighten your back, and then squat down.
3. Keep your back flat while squatting, and your elbows should fall on the inner thighs (inside the knees).
One-arm kettlebell floor bench press
Lie on the floor, grab the handle of the kettlebell with one hand, palms facing inward, and press upward. At the same time, rotate your wrists with the palms of your hands facing toward your feet, and bring the kettlebell to your shoulders. Return to the starting position.
Kettlebell Deadlift
1. Bend your knees slightly, hold the kettlebell with both hands straight, push your hips back, and maintain tension on your body to prepare for the deadlift.
2. Push your hips forward, tighten your buttocks, imagine someone stabbing your buttocks, and return to your normal standing position.
3. Use your hips to push back and return to the deadlift preparation position.
Kettlebell Press
1. Hold both sides of the handle with both hands, keep your elbows inward as much as possible, and place the kettlebell in front of your chest.
2. Raise your head and chest, and control the strength of your shoulders to lift the kettlebell upwards.Over the head, and then slowly back down to the chest.
3. Training can maintain the rhythm of fast shoulder press and slow drop
Kettlebell push-ups
Assume your body is in the starting position of a push-up, hold the handle of the kettlebell with both hands, and slowly lower your body until your chest almost touches the kettlebell. Stop for a moment, then prop up your body and return to the original position. Due to the instability of this exercise, it is more difficult than doing push-ups with bare hands.