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5 Kettlebell Exercises That'll Keep You Toned At Home

Using a kettlebell in your workout routine can definitely accelerate results from training, and it adds an extra level of challenge to those who may have just recently started their fitness journey. Here's five great exercises you can do with your kettlebell from the comfort of your own home - or even on a mat at the gym!

Exercise with the ball dumbbell: Kettlebell Swing

Kettlebell Exercises: # 1 - The Kettlebell Swing
The kettlebell swing is a central exercise in kettlebell training, which is generally nothing more than an explosively executed cross - or load lifting. Athletes who already have deadlift experience will benefit from their knowledge. Many exercises are based on the Kettlebell Swing, so special attention should be paid to this at the beginning.

1. Set position: First, the correct basic position is important. You stand in front of the kettlebell, waist-width apart, with your toes pointing forward. The legs remain slightly bent and are never pushed all the way through so that the back muscles can be relieved.

2. Gripping the kettlebell: You now grasp the kettlebell in front of you with both hands with a straight back and slightly bent legs, the hip is pressed backwards. When gripping, you should make sure that the thumb is always over the index finger so that the forearm is not stressed too much.

3. The swing: The kettlebell is first swung back slightly below you in a smooth movement. Now move your hips forward and swing the kettlebell forward in one smooth movement. You bring the weight up to eye level and then let it swing back down easily. Then you do the next repetition.

Which muscle groups are being trained?
The Kettlebell Swing mainly addresses the leg and buttock muscles, but it also requires full body tension. Due to the fast movements, the spine must always be stabilized so that you strengthen it additionally. In addition, the shoulder muscles are trained.

Exercise with the kettlebell: Kettlebell Deadlift

Kettlebell Exercises: # 2 - The Kettlebell Deadlift
If you need some variety compared to the normal deadlift with barbells or dumbbells, you can also do the deadlift with kettlebells. The advantage over standardised dumbbell training is that the same amount of strength and muscles can be built up with comparatively less weight as with heavier weights in classic dumbbell training.

1. Set position: Start in the correct basic position. Stand a little wider than shoulder-width apart with your legs slightly bent. Then grab the kettlebell with both hands, grasp it with both hands and make sure that the thumb is always over your index finger. The arms are stretched and the elbows are close to the ribs. This is your set position.

2. Deadlift: Now you perform a classic squat by moving your buttocks towards your heels and pushing your hips back. Make sure that the back stays straight, does not sag and the sternum is straightened. Your gaze stays ahead. The kettlebell remains dangling freely between your legs. When straightening up, stretch your knees, push your hips through and tense your stomach and buttocks while lifting the kettlebell. Then you control the weight for a moment and start to lower the weight again.

Which muscle groups are being trained?
Just like deadlifts with barbells and dumbbells, the deadlift with the kettlebell primarily addresses the thigh muscles, the buttocks and the lower back. In addition, kettlebell training also requires full body tension, so that you use many muscle groups in your body at the same time.

Exercise with the barbell: Goblet Squat

Kettlebell Exercises: # 3 - The Kettlebell Goblet Squat
The squat is a fundamental movement pattern of our body, so free squats should be at the core of every workout. The movement pattern of the squat is very complex, however, because many joints and muscle groups have to play together, especially if the movement is made difficult by additional weights. The Goblet Squat is a simple squat variant that helps you to learn how to do the squat correctly.

1. Set position: Start in the correct basic position. To do this, place your knees about hip-width apart, your legs slightly bent and your feet in line with your knees. Hold a kettlebell in front of your body at chest level with both hands, your elbows pointing outwards. Make sure your hands are positioned on the sides of the handle.

2. Squat: You perform a classic squat by moving your buttocks towards your heels and pressing your hips back - just imagine that you want to sit on a chair. Make sure that the back stays straight and does not sag and the sternum is straightened. Your gaze stays ahead. Try to crouch until your thighs are roughly parallel to the floor, but be careful not to get your knees over the tips of your feet. Advanced users can try to position the elbows on the inside of the thigh.

3. Stand up : Then you push your hips back and straighten yourself up explosively, but in a controlled manner. Please make sure that your legs are never fully extended at all times, but are always slightly bent.

Which muscle groups are being trained?
The Goblet Squat is ideal for maximum strength and muscle growth in the legs. You will be amazed at how your thighs and lower legs and your buttocks gain muscle mass in no time at all with an effective kettlebell workout.

Exercise with the ball dumbbell: Clean & Press

Kettlebell exercises: # 4 - The Kettlebell Clean & Press
The Clean and Press is not only a big challenge for many in kettlebell training, because the movements are very complex. When performing the exercise (especially as a beginner), you should take care not to use too much weight at the beginning, as the wrong execution can put too much strain on the knees and the elbow joints can be overstressed by incorrect stopping.

1. Set position: First come to the set position. Simply stand shoulder-width apart, the kettlebell lies between your feet. Then the kettlebell is gripped with both hands by pushing the buttocks backwards and bending down. It is important, however, that your eyes are still directed straight ahead.

2. Clean: From this position you tear the kettlebell upwards. Please note that you are not doing any curl movement, the weight is moved from the hip up to the shoulder. The kettlebell is now at shoulder height. From this position you bend your knees a few inches and move the kettlebell with the push from the upright movement by moving under the kettlebell.

3. Press: After the transfer, the shoulder is pressed by rotating the arm outwards and pressing the kettlebell up over the head. Please make sure that the arm is not pushed all the way through, but always remains slightly bent.

4. Back & again: At a controlled speed, the previous steps are now carried out in reverse order to safely bring the weight back to the ground. Then repeat the exercise and switch arms after a few repetitions.

Which muscle groups are being trained?
The shoulder muscles are primarily strained by the Clean & Press. In addition, secondary muscle groups such as the entire upper and lower back and the leg and buttock muscles are addressed by the exercise. Clean & Press can therefore also be viewed as whole body training.

Exercise with the ball dumbbell: Kettlebell Windmill

Kettlebell Exercises: # 5 - Kettlebell Windmill
The Kettlebell Windmill primarily improves mobility in your hip, but it also trains the hip muscles themselves and strengthens your entire trunk. The movement sequence is reminiscent of a windmill, hence the name from the English ´Windmill´. When doing this, make sure to start the exercise slowly, not to make any jerky movements so that you can get used to the movements first.

1. Set position: The set position is always the right start to the exercise. To do this, stand hip-width apart, with your feet facing forward and with your legs slightly bent. Then grasp the kettlebell with one hand, grasp it and make sure that your thumb is always over your index finger.

2. Clean: To get to the starting position of the Windmill, you put a kettlebell over and push it up with one arm above your head. Use lower weights to get started because the movement is more complex than you think. The shoulder and elbow should always remain in this straight position.

3. Windmill: The arm that holds the kettlebell above your head stays stretched all the time when you run it. The hip is then pushed towards the kettlebell and the upper body is lowered towards the foot until you can finally touch the floor with your hand. The focus is always on the kettlebell. It will be easier if you bend your knee slightly, but make sure that the other knee remains straight. After a few repetitions, the arm is changed.

Which muscle groups are being trained?
The Kettlebell Windmill trains especially the straight and lateral abdominal muscles. In addition, the trapezius muscle, back extension, deltoid muscles, leg biceps and the gluteus muscles are also used.

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