Among the kettlebell exercise movements, some are very effective and some are average. Of course, the effects of these movements are good. At the same time, these movements also have their limitations. So what are the kettlebell exercise movements? I believe it is still Someone knows. So, what are the 9 most effective kettlebell exercises? Let’s take a look below!
Action 1
Stand up, grab the handle of the pot ling with one hand, and hold the pot ling with your elbow bent (handstand). Ensure correct shoulder blade position, keep wrists neutral and forearms perpendicular to the ground. The center is close to the body. Then bend your shoulders and extend your elbows to push up! Until the arm is completely straight and the center falls on the shoulder blade! Then slowly play back to the starting position! The movement trajectory is a diagonal upward with a small angle. During the movement, the stability of the pot body and the smooth shoulder movement must be maintained!
Action 2
Stand with the kettlebell in your left hand, stretch your right hand to maintain balance, bend your knees, swing the kettlebell upward from between your legs, stand up straight, and keep the kettlebell at the shoulder with the bottom facing up to stabilize it. Repeat with the other hand.
Action 3
Standing in a standing position, hold a kettlebell in each hand, bottom up, at shoulder level. Without moving your right hand, push up with your left hand, then lower it in a controlled manner, then push up with your right hand again, alternating with both hands. Tighten your abdominal core.
Action 4
Standing in a standing position, hold a kettlebell in each hand, bottom up, at shoulder level. Stretch your right leg back, bend your knee 90 degrees, and form a lunge squatting position. Alternate with the left leg. Keep your hands steady and still.
Action 5
Lie flat on the ground, bend your knees, put your feet on the ground, hold a kettlebell in each hand, with the bottom facing up, bend your elbows 90 degrees, push the kettlebell upwards until your arms are straight, and then return to the starting position.
Action 6
Start in a side plank position and tighten your core. Hold the kettlebell in your right hand, bottom side up. Keep your elbows close to your sides, wrists straight, palms facing forward. Press the kettlebell upwards with your palms facing your feet. Slowly lower your arms to the starting position. Repeat on the other side.
Action 7
Stand with your feet shoulder-width apart, holding a kettlebell in your left hand with the bottom facing up, your elbows close to your body, and your forearms perpendicular to the ground. Extend your right hand forward to maintain balance. As you inhale, squat down, keeping your back straight. The forearms are perpendicular to the ground. Squat to the lowest position, keeping your knees and toes in the same direction, and your thighs parallel to the ground. Return to starting position as you exhale. Repeat on the other side.
Action 8
Squat down, lean forward slightly, hold the kettlebell between your legs with both hands, push upwards, extend your hips back, and stretch your back hard. Lift the kettlebell overhead, bottom side up. Try to keep your arms as straight as possible during repetitions of the arm swing. Use the other hand for balance at your side.
Action 9
Stand with your feet slightly wider than shoulder-width apart, hold a bell in your left hand, bottom facing up, and straighten your arms overhead. Keep your body upright. When inhaling, keep your torso straight, fold your body diagonally forward and downward, look at the kettlebell during the process, open your chest, palms facing forward, and arms perpendicular to the floor. Exhale to return to starting position. This windmill exercise can enhance the dynamic stability of the shoulder joint and effectively activate the rotator cuff muscles.