The most effective kettlebell exercise. Powerful kettlebell exercises for men at home

Kettlebell (or kettlebell) exercises are a very convenient option for beginners, especially if you will be exercising at home. You can make a full-fledged set of exercises with a kettlebell for all muscle groups, while for beginners one weight of 16 kg is enough (later you can buy 24 kg). For "advanced" kettlebells, they can be an extra push to help you progress in your core workouts.

What kettlebells to buy for beginners?

It all depends on your strength level. An important point in the exercises is the correct execution technique. It is easy enough to injure not only the wrists, but also the back. Therefore, if possible, find a good trainer, and if not, learn the technique from the video and do not immediately grab a heavy weight, try with a very light one (you can find weights of 2-5 kg in sports stores). Then buy a 16 kg kettlebell.

For advanced players, you will need to buy 24kg kettlebells.

Kettlebell exercises for weight loss and muscle growth

A set of exercises with kettlebells is suitable for both weight loss and muscle gain. But the main task of training with kettlebells is the development of strength endurance. Complexes with kettlebells help a lot in training wrestlers, because. develop both agility and endurance.

If you do exercises with weights for weight loss, then the main thing is to keep a diet () and you will lose weight. For beginners, in general, the most important thing is regularity and (with which at first not everything is clear and there are many mistakes).

But if you really want to increase muscle mass, then kettlebell (even 16 kg and 24 kg) is not the shortest way. If you are no longer a beginner in the gym, then training with kettlebells will help improve endurance and agility, and strengthen your joints. But beginners usually want as much muscle as possible as quickly as possible (so that there is motivation not to give up training). Therefore, for this purpose, it is better for them to start with a barbell and dumbbells. Although, if desired, you can do some exercises at home with a kettlebell. Just replace the dumbbell with a kettlebell where possible (squats, deadlifts, etc.).

However, if you want to start training and you only have a 16kg kettlebell in your inventory, then start doing kettlebell exercises. They will give you much more results than only bodyweight exercises (pull-ups/etc) or exercises like "lying on the couch" or "sitting in a chair".

Kettlebell exercises: what muscles work?

Large muscle groups work the most: legs, back. In all exercises with kettlebells. The press, arms (shoulders, biceps and triceps), chest are also included. Kettlebell training is best suited when you need to work out all muscle groups at the same time.

How and why to train with kettlebells

Video: Kettlebell Exercises (16kg or 24kg)

The video shows basic exercises with a kettlebell. Marie, bench press, jerk, squats - this is the basis of any training complex with kettlebells. Below is a detailed description and video for each exercise. And at the end, there are three ready-made sets of exercises that can be done both at home and in the gym. The main thing is that there is enough free space. Keep away the TV, crawling backbiters and curious relatives.

1 Deadlift with kettlebell

Technique:

legs slightly wider than shoulders, moving the pelvis back, lean forward with a straight back
grasp the handle of the kettlebell with both hands
without lifting your heels off the floor, also with a straight back, straighten up (no need to lean back)

2 Mahi with kettlebell

Technique:

feet slightly wider than shoulder width, grasp the kettlebell with both hands
bend in the back
swing kettlebells over your head
in the lower position, do not round your shoulders too much, bend your legs slightly at the knees, your back is even (do not hunch), wind the weight back, beyond the level of the feet
in the upper position, fully straighten (including elbows)

3 Kettlebell squats ("Goblet", "cup")

Technique:

take the kettlebell so that it rests on your chest with the handle (see video below)
we perform squats: legs slightly wider than shoulders, socks slightly turned outward, when moving down, spread your knees to the sides
squat just below parallel with the floor, do not take your heels off the floor
do not hunch your back, do not lean forward too much

Kettlebell squat technique (video)

4 Turkish rise

This kettlebell exercise for beginners will be difficult, but nevertheless, it is very effective. Not only do all the muscles work, starting with the biceps and shoulders and ending with the calves, but coordination is also connected (more than in other exercises with a kettlebell). In order not to drop the kettlebell on your face and not fall, first learn how to do the exercise without a kettlebell or with some small kettlebell / dumbbell (2kg, for example).

Lifting in Turkish with a kettlebell technique (video)

5 One arm kettlebell press

Technique:

jerk the kettlebell to your shoulder, then straighten your arm and lift the kettlebell up
then lower the kettlebell back onto your shoulder
keep your body straight, do not lean back or forward

Kettlebell press standing with one hand technique (video)

6 Kettlebell snatch and jerk

Technique:

the kettlebell stands about 20 cm in front of the toes
bend over with a straight back, take the weight with a grip in the lock, stretch it between the legs by the heels
“accelerate” the kettlebell to undermining (to the level of the belt)
do a kettlebell pull-up fully straighten up with the kettlebell
with a sharp movement, pull the arm with the kettlebell towards you, pulling your shoulder back
picking up the kettlebell and fixing at the top on a straight arm
kettlebell drop (try to minimize the amplitude of the kettlebell drop)
return to starting position

Video: Kettlebell snatch and jerk technique + auxiliary exercises

A set of exercises with a kettlebell (video)

A set of exercises with a kettlebell develops strength endurance, so it is often used in.

Kettlebell exercises work all muscle groups. It is very important to learn how to lift the weight not only with your back, but also with your feet, because. The legs are the strongest muscle group. And it is by distributing the load between the back and legs that you can avoid back injuries that often happen to those who make mistakes in the technique of performing exercises with a kettlebell. In all exercises, both the abs and shoulders work - no need to look for separate exercises for these muscle groups.

24.09.2015

Looking for a cardio program or want to get rid of excess fat and increase endurance? The 2 Kettlebell Endurance Ultimatum exercise program is a great choice to achieve these goals, either together or separately! In training, you will perform exercises with two kettlebells of 16 kg, for 30-second intervals. For trained athletes, this program can be included at the end of a workout to increase endurance, and for beginners, it ...

21.09.2015

The foundation of the 2-kettlebell endurance program is the triset, and finally you have to push and jerk two 16kg kettlebells in a long cycle. This combination can increase your performance endurance in kettlebell exercises! Exercise Program Perform the exercises in triset A in a circle, without rest between exercises, between circles rest for 30-60 seconds. In exercise B, do as many reps as possible...

18.08.2015

To complete the exercises of this program, in addition to the 16 kg kettlebell, you will also need a battle rop. The hybrid program will alternately load the right and left sides of the body, which diversifies the standard exercises. The exercises are performed at a high pace, and a combination of upper and lower body exercises will help increase your endurance and core muscle strength, as well as melt the remaining fat, if you have any ...

14.08.2015

“I don’t have time to train” is no longer an excuse! Anyone can find 15 minutes for their next workout. This program is designed in such a way that in just 15 minutes a day you will fully work out all the muscles of the body. It's simple - set the countdown timer for 15 minutes and start exercising! Exercise Program Do all the exercises in a circle, do the maximum ...

13.08.2015

This high-intensity 16kg kettlebell workout is made up of exercises that will challenge every muscle in your body. Multi-joint exercises will help increase strength, endurance and achieve alpha status. Exercise program Perform exercises in groups A and B in a circle without rest, with a maximum of repetitions in each in 30 seconds. Rest between circles as needed. In group C, do eight sets with a maximum of ...

Kettlebells are inexpensive and affordable equipment for home workouts. With their help, you can strengthen the muscles of the whole body and improve your physical shape. Such classes are primarily aimed at developing functional qualities such as endurance, strength, coordination and flexibility. In addition, they allow you to make joints and ligaments stronger. You won't be able to build big muscles with dumbbell training. But as a result of regular exercises, the body will become strong, embossed and proportional.

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Features of classes

Classes with kettlebells are somewhat different from training with the usual dumbbells or barbells. Their features are as follows:

the body simultaneously receives a power and cardio load;
functional qualities develop to a greater extent (strength, endurance, coordination, flexibility, speed, etc.);
do not contribute to the maximum set of muscle mass, but help to overcome the training plateau when performing exercises with weights;
Engage stabilizing muscles much more than regular exercise due to their wide range of motion.
strengthen ligaments, tendons and joints, protecting against future injuries.

In the process of training with a kettlebell, such large muscle groups as the back and legs work. The load also goes to the muscles of the cortex (the press, the muscular corset of the back and spine).

Therefore, such exercises are very energy-intensive and contribute to accelerated weight loss. Plus, this will be the development of muscles that make the body elastic and toned.

Who is kettlebell training suitable for?

Kettlebell fitness is suitable for people involved in other sports to improve their performance. For example, for boxers, doing kettlebell exercises can be training for punching power.

But practicing with this projectile has its drawbacks. Firstly, they will not help you gain muscle mass in the same way as classic bodybuilding workouts with dumbbells and a barbell. This is due to the fact that kettlebells are not designed for isolating load on target muscles. They serve for a comprehensive study of the whole body. Secondly, weights are not collapsible. Their weight cannot be reduced or added. Therefore, as physical fitness improves, you will have to look for new shells.

Kettlebell training can be done by both men and women. Guys will be able to increase strength and emphasize the relief of muscles, and girls will be able to lose weight and make the body toned. But beginners should first learn the technique of performing exercises with their own weight and then gradually take on more and more weights. After all, without preparation, you can get a back injury.

Caution should be taken with older people. During this period, there is an accelerated loss of muscle mass, ligaments and joints become weaker. But you don't have to give up weight training. They help to strengthen the skeletal system and prolong an active life. Older people over 60 need to train with light weight.

In sports equipment stores you can find kettlebells of various weights. Most often there are standard ones: 4, 8, 12, 16, 24 and 32 kg.

Kettlebells of different weights

Best Exercises

A big plus of training with kettlebells is that they can be done at home, in the gym and even on the street. To work out the whole body, two shells of different weights are enough, with which you can perform exercises for all muscle groups. Such inventory will not take up much space in the house.

In addition, the high intensity of training allows you to reduce their duration to 20-40 minutes. Therefore, even very busy people can do it right in the apartment.

Picking up the required weight of the projectile is quite simple. You need to take the kettlebell in your hand and start lifting it above your head. If it turned out to do 10-12 repetitions, then the burden is chosen correctly. For men, this weight is usually 16 kg. To perform exercises on the legs, you can use a weight heavier - weighing 24 kg.

The set of exercises below is designed for the muscles of the whole body. All movements performed with kettlebells are basic (multi-joint). They involve the buttocks, leg muscles, back, shoulders and abs.

You should do it 2-3 times a week so that the muscles have time to recover, but do not return to their original state.

Arm press

One of the most popular kettlebell exercises is the one arm press. It develops the muscles of the shoulder girdle and the latissimus dorsi.

Technique:

1. Starting position - feet shoulder width apart, back straight. Take the kettlebell in your hand at chest level.
2. On exhalation, you need to squeeze the projectile up, turning your elbow. At the top point, the palm should be turned with the fingers forward.
3. After that, you should slowly lower your hand.

The load should fall on the muscles of the back and shoulders. A small push is allowed, but the body cannot be rocked strongly. Otherwise, the movement will occur due to inertia.

Mahi in front of you

Kettlebell swings in front of you develop the muscles of the whole body. This basic exercise provides both a strength and cardio load.

Technique:

1. Take the kettlebell with both hands. Put your feet wider than your shoulders and lower the projectile between them.
2. Sit down slightly, pulling your pelvis back and bending your knees. The back is straight, the gaze is directed forward.
3. As you exhale, straighten up and make a powerful swing of the kettlebell in front of you to shoulder level.
4. Then allow the projectile to descend, returning to its original position.

During the exercise, you should strain the muscles of the legs and buttocks. During the swing, the shoulders and back are included in the work.

Squats

For a more targeted study of the legs and gluteal muscles, you can use squats with a kettlebell.

Technique:

1. Take the projectile with both hands and raise it to shoulder level. Straighten your back, legs apart shoulder-width apart or further.
2. Squat as low as possible. It is impossible to round and strongly bend the lower back. The knees should not go inward and go beyond the line of socks.
3. At the bottom point, you need to tighten your buttocks and rise, pressing your heels into the floor.

Maintaining proper technique with a kettlebell squat is easier than with a barbell. In this case, you can go lower, stretching your buttocks more.

Deadlift

With a kettlebell, you can also do such a well-known basic exercise as a deadlift. It involves large muscle groups - the back and legs. The muscles of the shoulder girdle and the press also receive a load.

Technique:

1. Place the kettlebell on the floor. Legs slightly wider than shoulders.
2. Squat down, keeping your back straight, and take the projectile with both hands.
3. Straighten up, pushing off the floor with your heels. Straighten your shoulders and chest.
4. Then again take the pelvis back and sit down so that the weight touches the floor.
5. Run the required number of times.

You can complicate the exercise and develop coordination by performing traction on one leg. In this case, it is necessary to maintain balance and try to keep both legs straight.

Kettlebell lunges

An excellent exercise for the legs and priests, as well as arms, shoulders and back - lunges with lifting the kettlebell over your head.

Technique:

1. Stand up straight, place the kettlebell at chest level. The elbow should be close to the body.
2. Step forward and at the same time squeeze the projectile up, turning your elbow and palm forward with your fingers. The angles between the knees and the floor should be 90 degrees.
3. On the exhale, push off the heel from the floor and return to the starting position, lowering the weight to the chest.

The technique for performing this exercise is quite complicated, since it requires doing several movements at once. Therefore, it is recommended to do it slowly at first.

Arm extension

You can pump up triceps with the help of weights by performing extensions of the arms from behind the head.

Technique:

1. Take the projectile in your hands and straighten them over your head.
2. Get the kettlebell behind your head, bending your arms. The elbows should be parallel to each other and close to the head.
3. As you exhale, unbend your arms with a powerful movement. The elbows should be fully extended, but at the same time, care must be taken not to cause discomfort in the joint.

In no case should the load be placed on the lower back. Therefore, it cannot be strongly bent.

Bent over belt pull

To strengthen the muscles of the back, you can do kettlebell rows in an incline.

Technique:

1. Take an emphasis, leaning with your right hand and foot on the bench. Put the left leg back a little, take the projectile in the left hand and lower it down.
2. While inhaling, lift the weight, bending the left arm at the elbow at a right angle. This movement should be carried out by the efforts of the muscles of the back, and not by the arms.
3. After that, slowly lower the hand to its original position.

If after the exercise the biceps get tired, then it is done incorrectly. Pull the weight should be the latissimus dorsi.

Eight

With a kettlebell it is convenient to perform an exercise aimed at working out the muscles of the core, legs, arms and shoulder girdle. It is called the "eight" for the similarity of the trajectory of movement with this figure.

Technique:

1. Take the weight in your right hand and spread your legs slightly wider than your shoulders.
2. Then sit down slightly and, having brought the projectile between the legs, pass it to the left hand. The back should remain straight.
3. After that, circle the inventory around the leg in front and again take it into the right hand from the left.

Thus, you need to describe the eight around the legs. At first, it can be difficult to perform the exercise, as you need to clearly and step by step coordinate your movements. As you master the technique, you can increase the pace.

Squat push

One of the hardest exercises in kettlebell lifting is the push from a squat position. It develops explosive strength and is very energy-intensive.

Technique:

1. Place the weights on the floor. Legs wider than shoulders.
2. Sit down and take the shells in your hands. With a sharp movement, raise them to chest level.
3. Then rise from the squat.
4. Push the weights up, squatting slightly and fully extending your arms.
5. After that, return to the starting position, crouching and placing the shells on the floor.

You can not immediately take a lot of weight in this exercise. In order not to injure the joints, you need to carefully work out the technique.

Kettlebell crunches

With this exercise, you can pump up the press.

Technique:

1. Sit on the floor and take the projectile in your hands, trying not to spread your elbows to the sides.
2. Raise your legs bent at the knees above the floor, keeping your back straight.
3. Turn the body and hands with the kettlebell to the right. Hold for a couple of seconds and turn left.
4. Perform the specified number of repetitions.

This exercise is aimed at working out the oblique abdominal muscles. Their growth leads to the expansion of the waist. Therefore, girls are not recommended to use a lot of weight.

Training program

To make an effective training program from the listed exercises, they must be arranged in the correct order.

A training complex with 16 kg and 24 kg kettlebells may look like this.

These exercises should be performed in a circle, without interruption, in one approach. You will need to do 3-5 circles. Rest between them is necessary for 2-3 minutes.

You need to do this program 2 times a week. It is advisable not to skip classes. This should only be done if the muscles are still sore from the previous workout.

Periodically, exercises can be replaced by the above. This will help diversify the training program.

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The most versatile equipment for exercise is kettlebells, since their size and low cost allow you to work out both in the gym and at home. A set of exercises with "pieces of iron" is designed to strengthen almost all muscle groups, so many athletes use them as a simulator.

Since using this iron simulator, you can easily get hurt, for example, by accidentally dropping it on your leg, we will tell you how to properly train with it so that such unpleasant moments do not happen. Many at home, as an alternative to iron equipment, use dumbbells or plastic bottles filled with water. But in this article we will focus exclusively on training with kettlebells.

Rules for training with kettlebells at home

Before starting a training complex with kettlebells, in order to avoid injury, read basic rules for practicing at home:

prepare the muscles of the body with a five-minute warm-up;
carefully study the technique for performing each exercise before performing.

Experts recommend performing 5 to 10 repetitions of each session, 2-5 sets per day, depending on the degree of your fitness. How to start an inexperienced "athlete"? This and more will be discussed in the next article.

Where to begin?

Of course, it is necessary to start a training set of exercises with a kettlebell with proper physical preparation, in the form of a small warm-up for the muscles:

body tilts in different directions;
squats;
swing the lower and upper limbs.

The greater the result you want to get, the more impressive the size of the simulator should be. We will talk in more detail about the individual selection of a projectile for each in the following paragraph. But the best option for beginners is the weight of an iron simulator of 16 kg.

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In order to properly perform a set of workouts in the future, for a start, fitness trainers recommend mastering the technique of a jerk and a push - two complex multi-component physical exercises.

Push at home is done as follows:

lifting the simulator to the chest;
pushing it straight up.

When performing the above exercise, the legs should be shoulder-width apart and bent at the knees. In the starting position, the simulator should be between the legs. When lifting the simulator, it is necessary to make a light squat, thus pushing off the ground with your feet.

Next, we will tell you how to do it right jerk at home. The starting position is the same as with the "push". The performance of the lesson consists in continuously lifting the simulator in a straight arm, then a sharp “transfer” of the iron simulator from one limb to another.

How to choose the right kettlebell weight?

The mistake of many beginners is the wrong choice of inventory. Let's figure out how to choose a simulator so that all workouts on it are performed easily and there is no likelihood of injury.

Let's start with the fact that there are inventory weighing 8, 16, 24 and 32 kg. Which one is right for you? Eg, suitable for women projectile for 8 kg, men they can start doing exercises with a 16-kilogram projectile.

Weight selection supposed the simulator depends on your physiological characteristics And, of course, from the number of extra pounds. For example, a person weighing more than a hundred kilograms will be able to lift a heavy projectile even without prior physical training.

Do not forget that the above weight of iron simulators will bring effect only at the initial stage of training. In order to lose weight or pump muscles to a greater extent, you should choose a simulator of a larger weight category.

Exercises with a 24 kg kettlebell at home are used only if the muscles are especially prepared for this kind of load. Therefore, before embarking on a set of classes, make sure that you are ready for this.

The Benefits of Exercise

Of course, people use "iron simulators" for a reason. Benefits of kettlebell exercises for the most part is as follows:

a set of muscle mass;
effective weight loss;
development of body endurance and flexibility of the spine;
prevention of the cardiovascular and respiratory system.

Of course, the above list is not all the positive properties that this inventory has. Among other things, you can pump a certain muscle group and give your body slender relief forms.

One of the important useful factors for doing classes with the help of iron equipment is the availability and low price. In addition, exercising with an iron simulator will not take you much time, since it is not necessary to visit gyms for training. You have a great opportunity to pump muscles while watching TV or enjoying your favorite music at home.

Is it possible to gain mass with kettlebells at home?

As mentioned above, a variety of workouts with the help of weights will allow a person not only to lose weight, but also to rapidly gain weight, while pumping up all the desired muscles.

In order to gain weight in the shortest possible time at home, you must strictly follow proper nutrition, which in turn must be high-calorie, but at the same time balanced.

In addition, in order for a person not only to get better, but to gain mass, it is necessary to significantly increase the load.

In addition to proper nutrition and increasing loads, one should not forget about good rest. After each workout, you should relax and sleep. Thus, forces will be restored and a mass of energy will be added for all subsequent loads.

Let's take a look at a few of the most simple exercises with kettlebells at home, contributing to rapid weight gain:

lifting two shells with a chest press;
squats with kettlebells;
tilt pull.

Recall that the weight of the simulator for the above exercises should be selected based solely on your individual physiological characteristics. When using weights of smaller sizes, obtaining the desired result is unlikely, and with the risk of acquiring equipment that is “out of strength”, there is a high probability of injury.

Training complex for beginners with kettlebells

Do you want to gain strength and endurance, thereby strengthening your muscles? This can be done thanks to highly effective strength training with kettlebells. Don't know how? Especially for you, we have selected basic exercises for beginners.

Anyone who wants to gain relief muscles and a slender toned body through exercise, we strongly recommend that you familiarize yourself with the following information.

Basic exercises for beginners

The kettlebell workout for beginners consists of three main exercises that are easy to do at home:

Jerk. Tilt the body with a straight back. Then, being in this position, it is necessary to take a weight in the palm of your hand and jerk it down to your chest. Then you should intercept the projectile with the other hand and lower it into place;
Tilt pull. Take a small weight in the palm of your hand and, bending at the elbow joint, pull the arm with the equipment towards you;
"Mill". In this exercise, it is necessary to tilt the body, trying to touch the foot with the palm of your hand as tightly as possible. Raise the second palm, with the projectile tightly squeezed in it, up.

At the initial stage, at home, each of the classes should be given no more than 15 minutes, so as not to waste all the energy.

The back is straight. Two small weights are tightly compressed in the upper limbs. Thus, we lower our palms down, then gently lift them up;
Take a seated position. Place the lower limbs shoulder-width apart. Firmly grasp the weight in the palm of your hand and place it on your knee. Thus, perform hand bending movements down and up;
Stand up straight and raise your hand with inventory above your head, then slowly lower it.

For the greatest effect from this complex, experts recommend repeating each of the above exercises 10-15 times a day.

Cardio workout

Cardio workout for burning fat at home is provided for those who want to effectively lose weight while strengthening the heart muscle. According to American scientists, exercises with an “iron simulator” are more effective than other loads on the heart, in the form of running. Just 10 minutes of kettlebell swings is a great alternative to running for twenty minutes.

The more you want to increase your heart rate, the more weight training is recommended. Let's take a look at the complete a set of exercises to strengthen the heart muscle, that can be done at home:

swinging a kettlebell with one hand;
interception of equipment while standing;
side bends;
lunges;
jerks;
squats.

Program for men

A set of exercises with kettlebells for men involves classes with the help of 32 kilogram equipment. Consider the most effective of them:

Projectile push in a squat. The legs should be slightly bent, and the weight should be placed at ear level. Thus, we perform squats and rise, pushing the inventory up;
Throw with a squat. Being in a semi-squat, we grab the inventory and place it on weight between the legs. Next, we throw the projectile to the shoulder, while crouching on one leg;
Snatch with bench press and sitting. This exercise involves the use of both one and two kettlebells. It is necessary to raise them above your head, while in a semi-squat. Keeping your hands on the weight, slowly lower yourself to your knees. Then rise to full extension.

Also, especially for men, there is a set of exercises with "two-handed" kettlebells. For those who did not know, this is an ordinary kettlebell, with only two "handles". We suggest that you familiarize yourself with the list of exercises for strengthening muscles, using the above inventory:

Squats. With both palms we grab the projectile and perform deep smooth squats;
Bench press. We take a prone position and, clasping both upper limbs for the projectile, lift it up;
Birch. To perform the following exercise, you need to lie on your back and place a two-handed kettlebell over your head. Then raise your legs high, standing in the "birch".

Kettlebell exercises for the press

Kettlebell exercises for the press at home will be within the power of both beginners and already experienced athletes. The most common are the following classes:

projectile thrust from a lateral slope;
diagonal broach of inventory from a semi-squat;
twisting the body with the projectile rising up;
lateral twisting on the press;
lifting straight legs from the “lying on the back” position to straightened arms with a projectile;
bar in which the palms should be located on the projectile.

If possible, give a complex of the above loads for 30 minutes a day, not forgetting the preliminary light warm-up of the body and muscles.

Exercise program for the pectoral muscles

Exercise program for the pectoral muscles includes the following set:

inventory press up with one hand from a prone position;
abduction of hands with a projectile from the pectoral muscles forward;
lifting weights to the level of the pectoral muscles, followed by a press up.

At first, classes from the above complex should be given no more than 5 minutes. At the same time, do not forget to monitor your breathing so that it is even and does not go astray during the exercises.

The first effective results will appear after 3-4 months of regular training.
If necessary, you can double the load. Most importantly, make sure you can handle it.

Exercises with one kettlebell

Efficiency exercises with one kettlebell at home is in no way inferior to classes with two inventory. This is one of the clearest examples when it is not the quantity that matters, but the quality. In addition, with just one kettlebell it is quite possible to pump all muscle groups.

The training complex is first performed with one hand, then with the other. Approximate home program as follows:

5 jerks;
5 chest presses;
5 squats.

Of course, you can choose the number of repetitions for yourself, but for the greatest effect, the above number of times is recommended.

With regular training and impeccable observance of all the rules, the final result will exceed all expectations.

A set of exercises for the back

The uniqueness of the following training complex is that kettlebell exercises on the back help to strengthen all the muscles of the body. Consider the most effective of them:

push-ups with one hand located on the projectile, the second - on the floor;
inventory bench press to the chest with a flat back;
squats with compressed "pieces of iron" in both palms;
lifting the projectile from the floor to chest level;
rotation of the simulator with both hands in different directions.

For the most effective effects, this complex should be given 25 minutes a day.

Kettlebell exercises for triceps

In order to pump such a muscle as triceps at home, do the following exercises:

bench press in a lying position and standing;
extension of the palms in an inclination;
one-hand press;
push-ups, leaning with the upper limbs on weights;
standing press, with the help of two weights.

Please note that to achieve the desired effect, you will need to complete the entire set of exercises. Since the implementation of only one lesson from the above list, the expected results will not give.

For girls for all muscle groups

It is rare when you meet a girl who is engaged in her figure with the help of heavy equipment. But if you are one of them, the following information is especially for you.

Kettlebell exercises for all muscle groups for girls are more focused on losing weight than on gaining mass or pumping muscles:

squats with simulators, with bending of the arms at the elbows;
breeding of the upper limbs with equipment in different directions;
lunges with the leg opposite the hand with the projectile;
overhead press;
lateral thrust in the prone position;
straight and side twisting on the press.

The above complex can be performed both in the gym and at home. For best results, do each exercise for 10-15 minutes a day.

Video lesson

If you decide to do kettlebell exercises at home, but doubt the correctness of your actions, check out the video lesson provided below.

Video "The most effective exercises with a kettlebell for all muscle groups":

Kettlebell exercises are present in the preparation of any professional athlete. Such exercises are an indispensable part of building muscle mass. In addition to a beautiful physique, weights strengthen the musculoskeletal system, tendons, ligaments and develop a person's endurance.

What muscles can be pumped up with a kettlebell

Almost all kettlebell exercises develop the main muscle groups, which is why they are often used for general physical training. When a person is engaged in a kettlebell, the muscles of the back and legs are most actively involved. Muscles are also included:

Press;
Shoulders and arms;
buttocks;
And also breasts.

All people who trained with a kettlebell felt the load during the exercise. The reason lies in the unusual shape of the projectile, which forces the stabilizer muscles to actively develop, exposing them to a large range of motion.

For example, exercising with a barbell or dumbbells has a much lesser effect on stabilizer muscles.

In order for training to be as effective as possible, before classes, you should learn how to distribute the load between the muscles of the legs and back. One of the most common mistakes beginners make is to train their arms and back intensely without including footwork.

This not only reduces performance, but also injures the back. The strength for pushes and swings should be provided by the hips and buttocks. By developing stabilizing muscles, the kettlebell improves posture, removing discomfort in the lower back and neck. This is achieved due to the fact that it is difficult to keep the spine in the correct position with an uninflated “stabilizer”. In addition, exercises with a projectile have many more advantages.

11 Benefits of Kettlebell Training

Kettlebell classes include cardio and strength exercises. Therefore, you can train less in time, but more efficiently.
Weights make it possible to actively develop almost all muscle groups.
They develop endurance and train the heart muscle well.
Classes with a projectile allow you to train a muscular body with a small percentage of fat.
Due to the fact that almost all muscles are involved during classes, you can bring yourself into shape in the shortest possible time.
Strengthening the muscular corset, due to which the spine can function normally.
They develop agility, coordination and speed, which is why they are so in demand in team sports and crossfit.
Ligaments and tendons become more powerful. Therefore, the joints become stronger and less susceptible to injury.
Improves range of motion without long stretches and static positions.
The weight is relatively cheap.
Availability of lessons. You can practice almost anywhere, you only need a couple of free meters.

How to choose the weight of the kettlebell

The weight of the kettlebell should be taken seriously. By choosing a large weight, you can tear your back or damage another part of the body. And with less weight, there is a risk that there will be little effectiveness from classes. There is an easy way to determine the working weight of the projectile:

you need to raise it five times above your head.

The principle is simple:

If there are heavy loads in the last two lifts, you should choose a weight of less.
If the approach was easy, you need to choose more weight.

When in doubt, choose the projectile with the smallest weight. This will protect the body from injury. To make your workout more effective, all you need to do is add a few extra reps.

In the sporting goods market, kettlebells weighing 8, 10, 16 and 24 kg are in demand. The heaviest projectile weighing 32 kg is chosen only by experienced professionals. Beginner athletes should choose between 10 and 16 kg. If the weight is not enough, it can be increased by using additional weighting agents.

You can also meet empty weights. They are filled with sand from the inside so that it is possible to increase or decrease the working weight, depending on experience.

What are the nuances in training

There are a huge number of exercises with a kettlebell. They all train different muscle groups. Their purpose is also different. Some develop endurance and strength, while others build muscle mass.

There are also cardio exercises that help to actively lose those extra pounds. Therefore, before starting training, you should determine for yourself what result is needed from training.

21 most effective kettlebell exercises

Russian mahi

This exercise differs from the usual swing in that the projectile should not be raised above the head, but slightly above the shoulders. In the absence of experience in projectile swings, fitness trainers recommend starting with a simple Russian swing.

How the exercise is performed:

You need to stand up straight, legs apart slightly wider than shoulders.
Then you should take the projectile with both hands and perform a slight tilt away from you and bring the weight between your legs.
During the exercise, the back must be kept straight. Rounding is not allowed and can cause pain.
Then, in the opposite direction, you need to swing the projectile, raising it slightly above the shoulders. The power of the push is provided by the hips, not the arms!
From shoulder level, it descends and winds up between the legs.

Mahi with one hand

This exercise is almost 100% copies of the previous one. The only difference is that it is performed with only one hand.

The exercise should be started when the swings with both hands are fully mastered and performed on the machine. When performed with one hand, the target muscle groups are pumped much better.

Bent over pull

One of the best back exercises. This is a great alternative to bent over dumbbell rows. Due to the fact that the center of gravity of the projectile is displaced, doing the exercise is not easy. Keep in mind that two shells are required.

How the exercise is performed:

It is necessary to take two weights and lean forward, bending your knees slightly and straightening your back perfectly.
Next, pull them to the abdomen. The final point of the thrust is the location of the weights next to the stomach.
You should pull not with your hands, but with your back muscles!
Elbows should not be set apart, they must be kept close to the body.
After you need to lower and repeat the exercise.

Eight

A great option to train the muscles of the core and provide a load on the legs and arms. In addition, it is not difficult to perform and looks very beautiful.

How is it done:

You need to put your feet slightly wider than your shoulders and lift the projectile with your right hand.
Bend both knees, lean forward slightly. The back must remain straight! And bring the weight between the legs.
The left hand then winds back, and it is she who needs to take the projectile from the right hand.
Then, with the left hand, the weight is transferred forward around the body, and it is sent back between the legs.
After the right hand starts back and takes the projectile. And the exercise starts again.

It is called an eight, because during execution, the number eight is “drawn” by the projectile. For beginners, it can sometimes be difficult to master such a training technique. The difficulty arises precisely with coordination. However, with a little practice, you can get rid of this and do it for your own pleasure.

To get rid of problems with coordination, at first you need to do the exercise slowly. When the movements are already familiar, the speed of execution increases.

Due to the momentum, the figure eight is one of the easiest exercises, so it is advised to use a heavier projectile if possible.

If you stoop your back, your lower back will start to hurt. Therefore, special attention should be paid to this.

Exercise with kettlebell "Eight"

Kettlebell fitness from Ksenia Dedyukhina, 6-time world champion in kettlebell lifting. Exercise with the kettlebell "Eight" maximally loads the muscles of the legs and buttocks.

Deep squat with kettlebell

An excellent workout for all muscle groups of the legs and buttocks. Instead of regular squats, squatting with additional weight in the form of a kettlebell, you can achieve the coveted forms many times faster.

It's pretty easy to do:

You should straighten your back while standing on your feet and take the inventory in both hands and bring it to your chest.
Elbows should be closer to the body.
Pulling back the pelvis you need to squat. The deeper the better.
At the lowest point, the hip joint should be below the knees.
After that, you need to return to the starting position (standing position with a weight at the chest) and repeat the exercise.

The arms should not wobble while squatting. Therefore, the elbows should be strongly pressed to the body. Additional weight in this case is just a weighting agent, so it simply must be present.

Jump squat

If you need strong legs, this exercise is perfect.

You need to stand up straight, feet are shoulder-width apart.
The projectile should be taken with both hands, stretching them down.
Then a squat is done to a parallel point with the hips (until the knees are at the level of 90 degrees), or a little lower.
Next, you need to jump up and repeat the exercise.

To complicate squats, steppes or pancakes are sometimes placed under the legs. They help to deepen the exercises and increase the load.

Squats with kettlebell in hand

Squats with a kettlebell in your hands will be good for the gluteal muscles

Lunges with the rise of the projectile

Performing a lunge, the legs and buttocks are trained, and while rising, the shoulders and shoulders are loaded.

You need to do it as follows:

Stand up straight, keeping your feet shoulder-width apart. The projectile should be held at shoulder level, in a bent arm. The elbow must be closer to you. The hand turns palm towards itself.
Next, a lunge is performed, while straightening the arm, thereby raising the projectile above the head.
Then return to the original position. The kettlebell is lowered when the torso is raised.
The next repetition of the exercise is performed in the same way. The only difference is that the lunge (step forward) is done with the other foot.

Russian twists with kettlebell

One of the most popular core exercises. But not all beginners will be able to perform it with sufficient weight. In addition, there are several contraindications.

People should not take it for him:

with underdeveloped abdominal muscles;
having a back problem
with a stiffened thoracic spine.

Ignoring the above will certainly lead to complications. Therefore, it is strongly

Twisting is performed simply:

You need to sit on the floor, on the buttocks. The weight is pressed against the body with both hands. Elbows must be as close to the body as possible.
The legs are raised, bending at the knees.
The back should be kept straight.
Then the body turns left and right. At the same time, the legs do not fall, and the back does not round.
Mill

To perform the mill, you will need to have a flexible body.

It is performed as follows:

Feet shoulder-width apart, the projectile is taken with one hand and rises above the head.
A tilt is made to the left, as strong as possible. If the stretch allows you to touch the hand, you need the feet with an outstretched hand. The projectile remains in the outstretched hand.
Then the person becomes in the starting position, and the windmill repeats the same direction.

Lifting the projectile lying down with one hand

A good option to pump up the muscles of the chest, arms and cortex.

It is done as follows:

You need to lie on your back, bend your knees and put your feet on the floor.
The projectile is held in the arm bent at the elbow. Shoulders are on the floor. The elbow is also first pressed to the floor. The angle between the forearm and shoulder is about 90 degrees. The palm is naturally turned towards the body.
The weight goes up. During execution, the elbow turns to the side, the wrist with the palm towards the legs. At the top, the projectile should be directly above the chin.
Then the inventory is lowered to its original position and repetition begins.

Mahi around you

Another great way to pump your hands. Even beginners can do it.

Feet should be shoulder-width apart and take the kettlebell in one hand.
Then she winds up behind her back and is intercepted with the other hand behind her back.
The hand is brought forward and intercepted by the other hand

Mahi stepping to the side

This is a great exercise that combines moving around the gym and swinging with equipment. A great alternative for people who don't like cardio. Will bring stamina into shape if done correctly.

Anyone can do:

Starts like Russian swings. After performing the swing (while lifting the weight to the level of the chin), the left leg is attached to the right and they are connected together.
After lowering the projectile down, a step is taken to the side with the other foot. Thus, both legs should again be slightly wider than shoulders.
When the weight goes down, between the legs, and rises again, just the next step is taken to the side.
You need to repeat the exercises, first taking steps to the left and then to the right. If done to the right, the left foot is attached during the swing, the weight goes down, and the step is with the right foot.

Snat traction

A great and easy way to pump the hamstrings and buttocks.

Everyone can repeat:

Straightening your posture, placing your feet shoulder-width apart, you need to take the projectile with both hands.
Then the body leans forward, the pelvis is retracted and the projectile is lowered to the floor.
Be sure to keep your back straight and not bend!
After you need to return to the starting position, using the press and buttocks.
All actions are repeated.

Shoulder raises

One of the most difficult exercises with this inventory. Therefore, it is highly recommended that you first do several times with less than usual weight and increase the weight with the utmost care. If performed correctly, the buttocks, legs and back should be loaded.

Technique:

The weight must be placed between the legs, lean towards it (straightening your back) and take it with one hand.
It is necessary to bring the projectile between the legs behind the body, simultaneously gaining momentum and lift it up to the shoulder in one fell swoop. The hand that holds it should be directed towards the body during the swing.
The elbow is close to the body, the wrists do not come out of the straight line of the arms. There should be no bends. While lifting, it is not necessary to grasp the handle, you can straighten your fingers to make sure that the straight line continues.
Then she descends between her legs spread at shoulder level and rises again.

Shoulder Kettlebell Lift

Rules for performing the exercise Lifting the kettlebell on the shoulder

Lifting two kettlebells

This exercise perfectly shakes the muscles located in the upper body: shoulders, back and arms.

It is done simply:

You need to take two shells and throw them on your shoulders. Elbows should be kept close to the body, palms facing each other.
The weights are pushed up. At the same time, the palms are turned so that during the straightening of the arms, the weights are behind the hands.
Then they lower back to shoulder level (to the starting position) and repeat the exercise.

Jerks with one hand

An excellent strength exercise that also trains endurance. With the right weight, after the first approach, any person will feel how the pulse has risen. In addition, in addition to cardio, shoulders and chest are pumped.

Place the kettlebell on the floor and stand above it with your feet slightly wider than your shoulders.
Bend over to the projectile by straightening your back and pulling back your pelvis. Then take it with one hand, and the second should be taken behind your back.
Get the inventory between the legs, making a slight swing back and move it forward.
Then a jerk is made, raising it above the head. There is a weight behind the hand, and the palm must look forward.
Then she drops down between her legs for the next set and repeats the upward jerk.

Plank with arm raises

You will need two weights. Suitable for those who wanted to complicate or diversify the usual bar. The load will primarily go to the press. Through alternating weight lifting, the back and arms develop.

It is difficult to do, but it is possible, following the instructions:

You will need to put the inventory at the level of the hands (during the plank) and stand on the bar, with the only difference being that the hands should be on weights.
One arm is raised along with the kettlebell.
It is desirable to keep the body straight during the ascents. It is also not recommended to rotate the hips. For proper execution and maximum efficiency, the hips should be firmly fixed.
You should pull not with your hands, but with your back!
Then she lowers herself back and raises the projectile with the other hand.