Kettlebell 5 kg exercises. Kettlebell lifting: training. A set of exercises with a kettlebell. The order of execution is as follows

Athletes of various sports include exercises with kettlebells in their training. Let's consider what such training gives, how to choose the right equipment for yourself, where to start training, and also offer a simple complex for beginners.

What muscles work during kettlebell training?

Exercises using kettlebells are a completely acceptable option to pump up your muscles at home, since they save time and money - you don’t need to go to the gym or fitness centers. The complexes developed by specialists allow you to train and work out all muscle groups.

Did you know? When performing exercises with a kettlebell, you burn 20.2 calories in one minute. An athlete burns the same number of calories while running 1 km in 6 minutes.

legs;
back;
arms (biceps, triceps);
shoulder girdle;
press;
breast.

Pros and cons of training with kettlebells

There are positive and negative points.

The benefits of such training are as follows:

develop endurance and physical strength;
improves agility, flexibility, coordination;
body weight is adjusted;
in the process of performing exercises, almost all the muscles of the body are involved, which contributes to the formation of a good athletic figure;
This type of sport requires little space, so it can be practiced anywhere, including at home.

Did you know? Exercises with a kettlebell are suitable for rehabilitation programs for athletes who want to quickly restore muscle strength after injury.

There are also disadvantages:

not recommended for children (this may negatively affect the formation of the skeleton);
there is a risk of injury;
during such exercises, the load on the spine increases significantly;
due to stress, pain in the joints and hands may appear;
for exercises with weights you need to have strong arms (this type of physical activity is not suitable for people who have weak hands or joint problems);
it is impossible to reduce or increase the load when using the apparatus (that is, adjust it to the required weight, like a barbell, and set the desired load, like on a simulator).

How to choose the right kettlebell weight

After deciding to engage in kettlebell training, it is important to choose the right weight for the equipment. Thus, women are recommended to start exercising with sports equipment weighing 8 kg. When performed correctly, this weight is enough to work almost all muscles.

Lighter weight will not give the expected result. For men, a kettlebell weight of 16 kg is recommended at the beginning of training. You should not choose a large projectile mass at the initial stage.

Until you have mastered the correct technique for performing all movements, there is a high probability that you will not be able to hold this sports equipment, which can lead to injury. In addition, you should not put a strong load on your spine until you strengthen your back muscles.

Where is the best place to start?

You should start kettlebell training with a light load, gradually increasing the weight of the equipment, the number of approaches, and adding new exercises. It is best to exercise in the morning or evening.

Important! Before such strength training, you should definitely do a warm-up: jump rope, jog, or exercise with light dumbbells. It is also recommended to include stretching of the major large muscles in your warm-up.

First of all, familiarize yourself with the exercise, work out the technique well, and only then increase the load;
when lifting weights with one hand, it is best to start the exercise with the weakest limb;
Don’t overexert your body and chase results (the main result should be your health);
give yourself a rest;
eat well while building muscle with weights;
stability of training (it is best to train every other day).

A set of exercises for beginners

To begin with, you can use only one kettlebell of a suitable weight. One item will not cause overload and will perfectly train not only strength, but also coordination.

The complex for beginners consists of five exercises. It serves not only strength development, but also the formation of a beautiful figure. Many exercises from it are basic for kettlebell lifting.

The first step is to get into the basic stance correctly:

Place your feet slightly wider than your shoulders, and point your toes slightly outward.
Straighten your back.
The projectile is in a straightened arm (approximately in the groin area).

Now you can move on to doing the exercises themselves.

Video: a set of exercises with weights for beginners

Classic snatch

It works like this:

Stand firmly in a basic stance, holding a kettlebell in your hand.
Slightly tilt your back forward and swing the projectile between your spread legs.
Straightening up, jerk, extending your arm straight, push it up. Stay in this position for a second (legs, loaded arm, body straight).
Lower the projectile. Swing it between your legs, lift it again, extending your arm up (repeat as many times as necessary).

They are made like this:

Stand up straight, place your feet shoulder-width apart (back straight).
Throw the weight over your shoulder and do squats without lowering it (your free arm should be extended forward when squatting).
Do squats as you exhale, and when standing up, inhale.
After doing a set of squats and taking the apparatus in the other hand, repeat the same thing.

Kettlebell push

To perform this classic exercise:

Get into a classic pose.
Swing the weight between your legs, bending slightly, then, bending your knees, place the weight on your chest. This is the starting position.
Inhale, bend your knees slightly.
Exhaling, push the weight up with a jerk, sharply straightening your knees, giving an impulse for the push. Hand effort should be minimal.
Hold the weight at the top point for 1/2 second. The body and legs should be straightened, and the hand with the weight should be next to the head.
Lower the apparatus onto your chest, bending your arm and springing your legs (this will help soften the load).
Repeat the pushes as many times as necessary.
Change hand, repeat the same thing.

The order of execution is as follows:

Take a basic stance, lean forward slightly, bend your knees slightly.
As you inhale, swing the projectile back between your legs.
As you exhale, lift the projectile in an arc onto your shoulder, bending your arm at the elbow and straightening your body (it should be approximately in the chin area, closer to the midline of the body).
Fix your position for a second.
Relax your hand, allowing the weight to fall freely down.
When the hand with the projectile reaches the lower position (not below the knees), tense your hand, bend forward a little, slightly bending your knees.
Make a swing with a cast, repeat the exercise as much as necessary.
Change hands and make the required number of throws on the shoulder.

The process for performing this swing exercise is as follows:

Stand in a basic stance: feet shoulder-width apart, knees slightly bent, pelvis pulled back, back straight.
Swing the projectile between your legs, swinging back. When rocking, they bend forward quite strongly with a slight squat (this is an inhalation).
As you exhale, throw it forward with your arm outstretched (you can do it with both hands). Upon reaching the top point at shoulder level, straighten the body.
Lower the projectile in the same arc and swing it between your legs again, repeating the throws the required number of times.
Perform a swing on the other hand.

Such exercises perfectly train strength and agility, help burn extra calories for both men and women. The main thing is to perform the exercises correctly with a suitable weight of equipment. They can be done at home, bypassing the gym.

Important! Between kettlebell exercises, you should rest your body for a few minutes.

The complex itself does not take much time, but a warm-up is necessary before performing it. Kettlebell training is good for people with a strong constitution, but people with weak hands or sore joints should avoid them (they are also contraindicated for children).

As a rule, women choose kettlebells with weights from 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try performing five repetitions of one exercise. If it's easy, take heavier weights. If you can't finish the exercise, you need less weight.

Once you find your weight, don't do all the exercises with it. Some of them you can do with heavier weights, for others you will need lighter ones. Check the weight for each exercise separately.

As for the number of repetitions, aim for five sets of 10–15 reps. If you feel you can do more, do it.

Exercises with kettlebells

Russian kettlebell swings differ from regular ones in that the kettlebell is not raised above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is best to start with simple Russian swings.

Stand straight, place your feet slightly wider than your shoulders.
Grasp the weight with both hands, lean forward slightly and place the weight between your legs.
The back should remain straight, without rounding.
Swing the kettlebell, bringing it to shoulder level. The movement starts from the hips, not the arms, which provides the force of the push.
Lower the weight down, bringing it back between your legs, and repeat the exercise.

This movement is similar to the previous one. The only difference is that you work with one hand.

One-arm swings allow you to better pump up target muscle groups and are suitable for those who have already mastered two-handed kettlebell swings.

This exercise helps to pump up your back well. It will be an excellent replacement for dumbbell rows. Due to the shifted center of gravity of the kettlebell, performing the exercise will be a little more difficult.

Exercise technique

Take two weights and lean forward with your back straight and knees slightly bent.
Pull the weights towards your stomach. At the final point, the handles of the weights should be located in the stomach area.
Pull the weights with your back muscles, not your arms.
Keep your elbows close to your body, do not spread them out to the sides.
Lower the weights to the starting position and repeat.

This exercise pumps up the core muscles well and also provides stress on the arms and legs. In addition, it looks quite impressive.

Exercise technique

Stand with your feet wider than shoulder-width apart and hold the weight in your right hand.
Bend your knees, lean forward slightly with a straight back and bring the weight between your legs at body level.
Reach your left arm back and take the weight from your right hand.
Move your left hand with the weight forward and move it back between your legs.
Reach your right hand back and grab the weight from your left.

During this exercise, you seem to describe a figure eight around your legs, passing the weight from hand to hand. It may be difficult to coordinate the movements at first, but with a little practice you will get used to it.

Due to inertia, the exercise is performed quite easily, so you can take a heavier weight. The main thing is not to slouch your back, otherwise it may have a bad effect on your body.

This exercise will help target your legs and buttocks. By using weights in the form of a kettlebell, you will achieve the desired shape much faster than doing repetitions without weight.

Exercise technique

Stand up straight, hold a weight in front of your chest with both hands.
Keep your elbows close to your body.
Keeping your back straight and your pelvis back, do a deep squat.
At the bottom of the squat, the hip joint should be below the knees.
Return to starting position and repeat.

If you want to put more stress on your leg muscles and pump them up, try supplementing squats with jumping jacks.

Exercise technique

Stand straight, place your feet shoulder-width apart, hold the kettlebell at your outstretched arms below.
Squat until your thighs are parallel to the floor or slightly less.
Jump up from the squat and repeat.
To make the exercise more difficult, you can place plates or step pads under your feet. This will help deepen your squats, increase your range of motion, and increase your load.

During lunges, the muscles of the legs and buttocks are worked, and lifting the weights provides stress on the shoulders and arms.

Exercise technique

Stand up straight, hold the kettlebell in your bent arm at shoulder level, elbow close to your body, arm turned with your palm facing your body.
Lunge forward and at the same time raise your arm with the kettlebell above your head.
Return to the starting position, lowering your hand with the kettlebell as you lift.
Repeat on the other leg.

The exercise perfectly pumps up the core muscles, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those who have poorly developed rectus abdominis muscles, a stiff thoracic spine, or have back problems.

Exercise technique

Sit on the floor on your ischial tuberosities, press the weight to your body and hold it in both hands, do not place your elbows to the sides.
Raise your legs off the floor with your knees bent.
Try to keep your back straight.
Turn your body to the right and left without rounding your back or lowering your legs.

This exercise requires some flexibility and good hip mobility. It simultaneously stretches the latissimus dorsi and strengthens the muscles of the core, arms and shoulders.

Exercise technique

Stand with your feet shoulder-width apart, grab a kettlebell in one hand and lift it above your head.
Bend to the side as far as the stretch allows. Ideally, you should touch your foot with your hand. The weight remains in the outstretched hand at the top.
Return to starting position and repeat.

This exercise will help you tone your pectoral muscles, arms, and core muscles.

Exercise technique

Lie on your back, bend your knees and place your feet on the floor.
Hold the kettlebell in a bent arm, the shoulder lies on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is turned towards the body.
Press the kettlebell upward, turning your elbow to the side and your wrist with your palm facing your feet. At the extreme point, the weight is located above the chin.
Lower the weight to the starting position and repeat.

This is another quite impressive exercise that perfectly pumps up the muscles of the core and arms.

Exercise technique

Stand with your feet shoulder-width apart and hold a kettlebell in one hand.
Bring the weight behind your back and grab it behind your back with your other hand.
Bring your arm forward and grab the kettlebell with your other hand.

This is a universal exercise that combines regular kettlebell swings with movement around the gym. Great cardio for those who are tired of the treadmill.

Exercise technique

Perform a Russian kettlebell swing. When the weight is at the top point (chin level), place your right foot next to your left, connecting them together.
As the kettlebell lowers from the top, step sideways with your left foot, placing your feet shoulder-width apart.
When the weight passes between your legs and goes up again, place your right foot next to your left and connect them together.
Repeat this exercise on one side and then the other. To go to the right, you need to put your left foot down during the swing, and when the weight goes down, step with your right foot.

This exercise perfectly pumps up the buttocks and hamstrings. The load also goes to the core muscles.

Exercise technique

Stand straight, feet shoulder-width apart, holding a kettlebell in both hands.
Tilt your torso, push your pelvis back and lower the kettlebell to the floor.
Keep your back straight while bending.
Return to the starting position, tensing your buttocks and abs.
Repeat the exercise.

This is a fairly challenging exercise, so try it with light weights first and add pounds very carefully. When performed correctly, the exercise provides stress to the legs, buttocks and back.

Exercise technique

Place the kettlebell between your legs, lean towards it with your back straight and grasp the kettlebell with one hand.
Bring the kettlebell between your legs behind your body, gaining momentum, and then swing it up to shoulder level, turning your arm so that your palm is facing your body.
The elbow should be close to the body, the wrist continues the line of the arm, without bending. The weight seems to hang on the indentation between the thumb and the rest of the fingers.
Lower the weight so that it passes between your spread legs and bring it up again.

This exercise will perfectly pump up the upper body: arms, back and shoulders. It also involves the core muscles.

Exercise technique

Take two weights and throw them over your shoulders. The elbows are close to the body, the palms are directed towards each other.
Press the weights upward, turning your palms forward so that at the top point the weights are located behind your hand.
Lower the weights to the starting position at shoulder level and repeat the exercise.

This is not only a strength exercise, but also a cardio workout. If you choose the right weight, the very first set will greatly raise your heart rate. In addition, the exercise pumps up the shoulders, chest and core muscles.

Exercise technique

Stand with your feet slightly wider than shoulder-width apart and place the kettlebell on the floor between your legs.
Lean towards the kettlebell with a straight back, moving your pelvis back, grab it with one hand, and move the other back behind your back.
Bring the kettlebell between your legs, swinging it back a little, and then swing it forward.
Snatch the weight, bringing it above your head. The palm faces forward, the weight is behind the hand.
Lower the kettlebell down so that it passes back between your legs again, and then repeat the upward jerk.

Try to complicate and diversify the option with weights. This exercise primarily develops the abs, and due to alternate lifting of weights, it puts stress on the arms and back.

Exercise technique

Get into a plank position with your hands on the handles of the weights.
Raise one arm with the kettlebell.
Try to keep your body straight while lifting the weights, do not rotate your hips. Ideally, the hips should be firmly fixed.
Pull the weight with your back, not your arms.
Lower the kettlebell to the floor and raise your other arm.

This is a very interesting exercise. There is quite a lot of movement in it, so you will have to make a lot of effort to maintain your balance. With its help, you can provide stress to all the muscles of the body.

Exercise technique

Lie on the floor with your arm extended above your head. If you are holding a kettlebell in your right hand, bend your right leg and place your foot on the floor.
Raise your body, holding the kettlebell above your head, into a glute bridge. Lean on your right leg, straighten your left and extend it to the side.
Place your left leg behind your right and place it on your knee. You will find yourself at the bottom of a lunge with the kettlebell overhead.
Stand up from a lunge and place your feet shoulder-width apart.
Return to the starting position, going through all the steps in reverse order: lunge, glute bridge, floor position with bent leg and kettlebell in outstretched arm.
Repeat the exercise.

This exercise works the same muscles as: chest, triceps, core muscles. Due to the fact that the hands are not on the floor, but on the handles of the weights, the exercise becomes more difficult.

Exercise technique

Stand in a prone position with your hands on the handles of the weights.
Do a push-up, keeping your elbows close to your body.
Try to tighten your abs and buttocks to keep your body straight.

This exercise combines the two previous ones, and therefore it is even more difficult and effective for pumping up the arms, back and chest.

Exercise technique

Stand in a lying position, leaning on the handles of the weights.
Do a push-up.
Raise one hand with the kettlebell to your waist. Keep your elbow close to your body and try to pull the weight with your back muscles.
Place the hand with the weight on the floor and repeat the exercise with the other hand.

Introducing a three-day kettlebell training program that is perfect for athletes who want to develop strength endurance and functionality of toned muscles.

The method is based on the training system of German athletes, called Germans Volume Training(GVT) or German high-volume training, thanks to which a bodybuilder can gain 5 kg of lean muscle mass, naturally with adequate nutrition and recovery.

Just 3 days of training a week, and 6 effective exercises, combining them correctly with each other, you can achieve excellent results.

Break down your training plan as follows:

Monday- program №1
Wednesday- program №2
Friday- program №1

The first number is approaches, the second is repetitions.

Program No. 1

Kettlebell squats (kettlebells in front of chest) 10x5
Swings with one kettlebell 10x5*
Mill with weights (alternately with each hand) 3x5

Program No. 2

One-arm kettlebell press 10x5**
Kettlebell chin raise 10x5
Turkish get up 3x5 (left and right hand)

*can be replaced with swings with two weights.
**can be replaced with a simultaneous press of two weights, with both hands.

Maximum weight training

When done correctly using technique, a heavy one-rep set is, contrary to popular belief, an extremely effective method of gaining massive and strong muscles. Here are two different ways in which this system of sets (approaches) of one repetition is applied.

Rest-pause method: the athlete takes the maximum weight that he is able to lift for 2-3 repetitions. This exercise will be considered complete until complete muscle failure occurs and the ability to perform even one repetition technically correctly occurs. Rest between micro-series is 10-15 seconds.

Method high volume training: the athlete takes the working weight at the rate of 90% of the maximum, and performs 5 repetitions with it, with a rest of 10-15 seconds between sets. As in the first option, the training will be considered complete when complete muscle failure occurs (inability to perform a technically correct exercise for one repetition).

Shoes for training

Most athletes, bodybuilders in the gym, wear shoes that are not at all suitable for weight training. You need good shoes that are comfortable and safe. The ankle must be clearly fixed to avoid various sprains when performing heavy squats, leg presses, etc.

In addition, the non-slip surface of the sole and high sides of the shoes will also help you avoid all kinds of ankle injuries. Currently, the choice of inexpensive, up to $100, specialized shoes for bodybuilding is enormous. Manufacturers are striving to more and more protect the athlete from injury; you just need to enter a query into the search engine “shoes for bodybuilding”, and you can easily find the pair of shoes you need for working out in the gym.

Gym Shoes

Workouts at home

Unfortunately, not everyone can afford to go to the gym regularly, mainly due to work and small children. However, not everything is as bad as it may seem; it has been established that there is no relationship between success in strength sports and the conditions where you train.

The main thing is that the exercises are performed in full and according to technique. Therefore, provide yourself with these conditions at home, and the result will be absolutely the same as if you worked out in the gym.

Workouts at work

A special allotted time during the working day for visiting the gym is more likely to apply to Western countries than to Russia, as we have not yet developed a well-developed understanding of fitness and a healthy lifestyle from the government.

In turn, Europe, motivating the increase in medical care costs, has been building fitness centers for its companies for 15 years now, understanding that a healthy and physically developed person will get sick less, and therefore reduce medical costs. aid will be cut. We hope that this will happen in Russia someday.

There are no shortcuts to achieving big and strong muscles, with the exception of anabolic steroids, which will give a temporary effect of “puffiness” and muscle definition, and at the same time, a bunch of health benefits.

Be patient and break up your kettlebell training program into three days as outlined above. If desired, add isolating and heavy basic exercises to it, if in addition functionality And strength endurance, you want to significantly increase muscle mass. However, such a combination is very stressful for the body, and with one natural training you are unlikely to be able to “catch two birds with one stone”; choose one thing and follow in small steps towards your goal.

Complex workouts that include a variety of exercises, with an emphasis on the basic ones, give the best results in stimulating the growth of target muscles. When drawing up approaches, be guided by the size of the muscle; the larger it is, the more time it requires to recover, which means that it should be trained according to the principle of “failure training” less often.

Kettlebell lifting is a great way to get a full-body workout in a short period.

Kettlebell exercises are available at home for all categories, from the advanced athlete to the beginner.

What benefits can you get from using kettlebells in your workouts?

Features of training with weights

Kettlebells take some getting used to - their unique shape and weight distribution make them different from dumbbells.

If you're just starting out with kettlebells, it's a good idea to consult with a trainer to reduce the chance of injury.

You can also learn the movement technique without weights first before adding weight to the exercises.

What benefits do you get from working with kettlebells?

Combine cardio and training. Type movements will increase strength and endurance - this is the most effective mode of loading the whole body.
Due to its intense nature, the duration of the workout is short, which is suitable for busy people. Kettlebell fitness has all the benefits that come with high-intensity interval training.
Kettlebells are small in size and portable, so training can take place both in the room and in the park at home without the need to visit the gym.
When performing exercises with weights, the shoulder joint does not turn out, as when working with a barbell. On the contrary, such a load strengthens the tendons and ligaments, making the joints more rigid and less susceptible to injury.

Kettlebell training helps build muscle mass, which burns fat stores throughout the day, while increasing your .

The distribution of mass in kettlebells recruits a large number of stabilizer muscles and targets the target muscles through a wider range of motion. Even isolation exercises with dumbbells and barbells do not give such an effect.

Kettlebell lifting uses complex movements of the entire body that cannot be replicated on machines. Kettlebells should not be confused with regular strength training. Kettlebell exercises focus on proper movement patterns rather than muscle action.

Exercises with kettlebells

In kettlebell lifting, competitions are held in two disciplines: the long push and the double event, which consists of a short push of two kettlebells and a snatch of one kettlebell.

The winner is selected based on the number of repetitions completed in the allotted time period. Exercises are performed with a weight of 16 kg, 24 kg and 32 kg.

Power juggling for men requires exercises with a 16 kg kettlebell, women and juniors handle smaller weights from 8 to 12 kg. Kettlebell fitness includes a larger number of different exercises. Standard weight of weights for their implementation:

women: 4–12 kg;
men: 12–20 kg.

The weight should be selected so that you can perform the exercises 10–12 times per set.

Press

In a standing position, with your feet shoulder-width apart, grab a kettlebell at the level of your upper chest with one hand.
Press the kettlebell upward overhead, turning your elbow so that your palm faces forward. Lock your hand in this position.
Slowly lower the kettlebell into a rack position, engaging your latissimus dorsi muscle.

After a series of repetitions, press with your other arm. This exercise can be done with two weights at the same time or in turns. When alternating movements, keep the second kettlebell stationary as you press.

Squats

Hold the kettlebell with both hands at shoulder level or use two kettlebells.
Look straight at all times and squat as low as possible. Knees point forward. You should squat between them, keeping your torso and head upright.
Pause at the bottom and rise into a standing position, pushing through your heels.

Deadlift

Begin the exercise by placing a kettlebell on the floor in front of you.
Legs slightly wider than shoulders. Make sure your toes are in line.
Squat down and grab the weight with your hands. Push through your heels and straighten up with the weight.
Keep your back straight and bend over again, moving the kettlebell toward the floor.

Jerk

Legs are slightly wider than shoulders. Take the weight with both hands and place it between your legs. Pull your buttocks back, bend your knees. Make sure your back is straight and look forward.
Raise your hips and swing the kettlebell vigorously, pushing it up to shoulder height. The arms are relaxed and straightened.
Then allow the kettlebell to return to the position between your legs and repeat the swing.

The exercise can be done with one hand or alternate hands, switching them between each other.

Push

Place a weight in front of you. Bend your knees slightly, bend over and grab the weight.
Take a swing to create momentum. Move the weight to your chest and straighten your body vertically.
Then do a squat and push the weight up above your head. In the top position the hand should be locked.
Lower the kettlebell to the floor and do the next rep.

The push can be performed with two weights at the same time. This is the hardest exercise in kettlebell lifting. When pushing along a long cycle, the kettlebell is constantly hanging.

Muscles involved

Kettlebell exercises are basic; they help develop strength, coordination and endurance. All movements involve the hips, buttocks, back and shoulders.

The hips, primarily the quads and hamstrings, provide the majority of the momentum during the lifting phase of the kettlebell swing.
The muscles of the abs, buttocks, pelvis and lower back strengthen the corset, which helps your body develop balance, strength and agility. Working these muscles during exercise stabilizes the spine.
The latissimus dorsi and deltoids help lift the weights to chest level. These muscle groups also act as stabilizers during the upward movement.

The non-profit watchdog group American Council on Exercise tested the effectiveness of kettlebell exercises. On average, participants burned 13.6 calories per minute aerobically and 6.6 calories per minute anaerobically. In total, each athlete burned more than 20 calories per minute.

The researchers concluded that this high rate of calorie burning was due to the large number of muscles used and the pace at which the movements were performed.

At the same time, during training, the participants recorded a heart rate of about 86–99% of the maximum.

Precautionary measures

A few safety tips to keep in mind before starting kettlebell training:

Start all movements from the hips.
Don't slouch or bend at the waist.
Keep your elbows straight and don't tense your arms.
Keep your shoulders in the sockets, do not bend your wrists.

Unless you plan to compete in kettlebell lifting, there is no reason to swing the kettlebell to extremes and put too much weight on it.

At best, you will not be able to complete the workout; at worst, you will get injured. To reap the benefits of these exercises, use weights that allow you to perform a high number of repetitions.

Balance must also be maintained in the amount of training with weights. Don't forget that the exercises involve the whole body and there is a strength component, so your muscles will need time to recover. For beginners, 2-3 workouts per week are enough.

Kettlebells are inexpensive and accessible equipment for home workouts. With their help, you can strengthen the muscles of the whole body and improve your physical fitness. 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 by training with dumbbells. But as a result of regular exercise, the body will become strong, sculpted and proportional.

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Features of the classes

Training with kettlebells is somewhat different from training with conventional dumbbells or a barbell. Their features are as follows:

the body simultaneously receives strength and cardio exercise;
functional qualities develop to a greater extent (strength, endurance, coordination, flexibility, speed, etc.);
do not contribute to maximum muscle mass gain, but help overcome the training plateau when performing weight-bearing exercises;
use stabilizer muscles much more strongly than during normal exercises, thanks to a wide range of movements;
strengthen ligaments, tendons and joints, protecting against future injuries.

During training with a kettlebell, large muscle groups such as the back and legs are worked. The load also goes to the core muscles (abs, muscle corset of the back and spine).

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

Who is suitable for training with kettlebells?

Kettlebell fitness is suitable for people involved in other sports to improve their performance. For example, for boxers, performing exercises with a kettlebell can be used to train punching power.

But training with this apparatus also has its disadvantages. Firstly, they will not help you gain muscle mass as much as classic bodybuilding workouts with dumbbells and barbells. This is because kettlebells are not designed to apply isolating stress to the target muscles. They serve for a comprehensive workout of the entire body. Secondly, weights are not collapsible. Their weight cannot be reduced or added. Therefore, as your physical fitness improves, you will have to look for new equipment.

Both men and women can exercise with weights. Guys will be able to increase strength and emphasize muscle definition, and girls will be able to lose weight and make their body toned. But beginners should first learn the technique of doing exercises with their own weight and then gradually take on more and more weight. After all, without preparation you can get a back injury.

Older people should exercise with caution. During this period, accelerated loss of muscle mass occurs, ligaments and joints become weaker. But you shouldn’t give up weight training. They help strengthen the skeletal system and prolong active life. Older people over 60 need to exercise with light weight.

You can find kettlebells of various weights in sports equipment stores. The most common standard ones are: 4, 8, 12, 16, 24 and 32 kg.

Kettlebells of different weights

Best exercises

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

In addition, the high intensity of training allows you to reduce its duration to 20–40 minutes. Therefore, even very busy people can study right in the apartment.

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

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

You should exercise 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 latissimus muscles.

Technique:

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

The load should fall on the muscles of the back and shoulders. A slight push is allowed, but you cannot swing the body too much. Otherwise, the movement will occur due to inertia.

Swing in front of you

Swinging kettlebells in front of you develops the muscles of the whole body. This basic exercise provides both strength and cardio.

Technique:

1. Take the weight with both hands. Place your feet wider than your shoulders and lower the apparatus between them.
2. Squat down slightly, moving 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 fall, returning to its original position.

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

Squats

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

Technique:

1. Take the projectile with both hands and lift it to shoulder level. Straighten your back, place your feet shoulder-width apart or further.
2. Sit down as low as possible. You cannot round or bend your lower back too much. The knees should not bend inward or go beyond the line of the toes.
3. At the bottom point, you need to tense your buttocks and rise, pressing your heels into the floor.

It is easier to maintain proper technique when squatting with a kettlebell than with a barbell. In this case, you can go lower, stretching your buttocks more.

Deadlift

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

Technique:

1. Place the weight on the floor. Feet slightly wider than shoulder width.
2. Sit down, keeping your back straight, and grab the projectile with both hands.
3. Straighten up, pushing your heels off the floor. Straighten your shoulders and chest.
4. Then move your pelvis back again and squat so that the weight touches the floor.
5. Perform the required number of times.

You can make the exercise more challenging and develop coordination by performing deadlifts 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 your legs and butt, as well as your arms, shoulders and back, is lunges with a weight raised overhead.

Technique:

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

The technique for performing this exercise is quite complex, as it requires doing several movements at once. Therefore, it is recommended to perform it slowly at first.

Arm extension

You can pump up your triceps with a weight by doing overhead arm extensions.

Technique:

1. Take the projectile in your hands and straighten them above your head.
2. Place the weight behind your head, bending your arms. Elbows should be parallel to each other and close to the head.
3. As you exhale, you should straighten your arms with a powerful movement. The elbows should extend completely, but care must be taken to ensure that there is no discomfort in the joint.

Under no circumstances should the load rest on the lower back. Therefore, you cannot bend it too much.

Bent-over rows

To strengthen your back muscles, you can do bent-over kettlebell rows.

Technique:

1. Take an emphasis, leaning your right hand and foot on the bench. Place your left leg back a little, take the projectile in your left hand and lower it down.
2. As you inhale, lift the weight, bending your left arm at the elbow at a right angle. This movement should be carried out using the muscles of the back, not the arms.
3. After this, slowly lower your hand to its original position.

If after performing the exercise your biceps get tired, then it is being done incorrectly. The kettlebell should be pulled using the latissimus muscles.

Eight

With a kettlebell it is convenient to perform an exercise aimed at working the muscles of the core, legs, arms and shoulder girdle. It is called "eight" because the trajectory of movement is similar to this number.

Technique:

1. Take the weight in your right hand and place your feet slightly wider than shoulder-width apart.
2. Then sit down slightly and, placing the projectile between your legs, pass it to your left hand. The back should remain straight.
3. After this, circle the equipment around the front of the leg and again take it into the right hand from the left.

Thus, you need to describe a figure eight around your legs. At first, performing the exercise may be difficult, since 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 squat push. It develops explosive power and is very energy-consuming.

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, lift them to chest level.
3. Then rise from the squat.
4. Push the weights up, sitting slightly and straightening your arms completely.
5. After this, return to the starting position, crouching and placing the apparatus on the floor.

You cannot immediately lift heavy weights in this exercise. To avoid injuring your joints, you need to carefully practice the technique.

Kettlebell crunches

With this exercise you can pump up your abs.

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 arms with the weight to the right. Hold for a couple of seconds and turn to the left.
4. Perform the specified number of repetitions.

This exercise is aimed at working the oblique abdominal muscles. Their growth leads to an expansion of the waist. Therefore, girls are not recommended to use heavy weights.

Training program

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

A training complex with 16 kg and 24 kg weights might look like this.

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

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

From time to time, the exercises can be replaced with the ones listed above. This will help diversify your training program.

And a little about secrets...

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