kettlebells are becoming more and more popular in sports clubs CrossFit boxes and personal training studios and for good reason kettlebells are unlike traditional weights or machines in the gym adding kettlebells into your workout routine will give you some serious results and a killer workout hi I'm Deanna Dorman a certified personal trainer and these are six kettlebell exercises everyone should know kettlebells combine cardio and strength-training in one they get your heart rate up while you're building muscle strength and muscle endurance because of this kettlebell workouts are the perfect solution for those with busy schedules because they're quick and efficient workouts the combined cardio and strength training can seriously raise your metabolism helping to increase weight loss and decrease body fat stand with your feet shoulder-width apart and hold the kettlebell with both hand pinch at your hips and allow the kettlebell to hang between your legs use your glutes and hips to power through your heels and explode your hips forward to swing the kettlebell make sure to squeeze your glutes and engage your abdominals the kettlebell should come to about shoulder height and then hinge at your hips to lower back down letting the kettlebell do all the work make sure the swings are smooth and fluid turn the kettlebell upside down and hold the sides of the handle with each hand bring your feet shoulder-width apart and turn your knees and toes very slightly out to the side lower into a squat keeping your abdominals engaged press through your heels to power back up to standing engaging your hamstrings in squeezing your glutes at the top pull the kettlebell in your right hand with the kettlebell directly over your right shoulder bring your feet wider than shoulder-width apart with your left knees and toes turned out hinging at your hips and pressing your hips to the right slide your left hand down the inside of your left leg using your right side obliques press back up keeping your shoulders stable holding the kettlebell in your right hand hinge at your hips and place your left hand on your left side keeping your back straight and almost parallel to the ground pull your right elbow high weaving your shoulder blades back with control lower back down and repeat start holding the kettlebell in a rack position up by your left shoulder step your right foot back into a lunge as you press the kettlebell overhead press through the front heel engaging your hamstrings and glutes to bring your right foot forward and stand as you lower the kettlebell back to the shoulder start on your back with your left arm extended out to the side and holding the weight in your right hands directly over your shoulder extend your left leg out straight and bend the right knee placing the foot flat on the ground using your left arm for support push yourself into a seated position with your right arm still straight up and your left hand flat on the ground lift your butt off the ground supporting yourself on your left hand and right foot there shouldn't be much weight on your left leg and make sure the weight stays directly over your shoulder bend your left legs to place the knee on the ground under your hip push off the left leg and hand to bring yourself into a kneeling position stand up and bring your left foot in line with your right foot with the kettlebell still extended directly over the right shoulder reverse the movement back into the starting position and repeat we're gonna use basic kettlebell movements to gain strength and power be sure to start with a lighter weight to begin you can add two to three kettlebell workouts into your weekly routine for some killer kettlebell benefit for more great workouts and recipes check out paleo hacks calm .
Video Description:
Kettlebells are unlike any traditional weight or machine found in gyms, and kettlebells will give you a workout unlike any traditional equipment.
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