Top best shoulder exercises at home. Circuit training with kettlebells for strength. Top shoulder exercises, how to quickly pump up deltoids Exercises with kettlebell 24 for shoulders

Some of the most difficult to develop are shoulder muscles. In order to pump up broad shoulders beautiful shape it is necessary to carefully select a set of exercises in such a way as to involve all four muscle groups responsible for their formation: the anterior, middle and posterior deltoid and trapezius muscles. In this case, all exercises must be performed carefully, regularly and flawlessly. Therefore, it is very important to know how to pump up your shoulders correctly and carefully study the technique of doing the exercises so that the end result can please you. For clarity, watch the shoulder pumping video at the end of the article. You can tone your shoulder muscles, just like special training, how in gym, and independently, using home remedies. There are enough ways to achieve this to be able to choose the appropriate option for yourself. The main exercises to help pump up your shoulders are:

Presses, which are basic for building muscle mass.
Arm swings are exercises aimed directly at the target muscle.

How to pump up your shoulders with dumbbells at home

Dumbbells are a universal sports equipment that helps tone any muscle group, and the shoulders are no exception in this case. Also, with the help of this sports equipment, everyone can pump up their shoulders at home.

Let's look at a few effective exercises using these projectiles:

Side and front presses deltoid muscles. Dumbbells are picked up overhand grip and then slowly rise to shoulder level, then the hands are held in this position for a few seconds and the dumbbells again rise up towards each other, until they touch. Then the hands go back down.
Swings that work the middle deltoid muscle. Take dumbbells in your hands and bend forward until your body becomes parallel to the floor. After which the arms with sports equipment are extended forward and pulled up to a level just above the shoulders. Then, after a 5 second delay, the dumbbells are lowered down again.
Swings to develop the lateral shoulder muscles. Lying on your side, put one hand under your head and take a dumbbell in the other. Then we swing our arms from the leg to the head and back.
Swings to develop the anterior muscle. The exercise is performed standing. Take dumbbells in both hands and swing your arms in front of your chest.

How to quickly pump up your shoulders on the horizontal bar

The horizontal bar is also an excellent tool for toning the shoulder muscles. Exercises on this apparatus help strengthen both the trapezius and deltoid muscles, as well as increase the width of your shoulders.

You can work your shoulders on the horizontal bar using the following exercises:

We grab the bar of the horizontal bar with a narrow front grip, and bending a little in the back, we begin to do pull-ups, so that at the top point we try to touch the horizontal bar with our chest.
We take the crossbar of the sports equipment with a reverse medium grip and begin to perform incomplete pull-ups, while the legs should be perpendicular to the floor. Having fixed the position in this way, we raise the shoulder blades to the crossbar.

After a certain amount of training, pull-ups on the horizontal bar can be complicated and you can start tying a load to your legs. This is done to more effectively work the shoulder muscles.

We pump our shoulders with kettlebells at home

Kettlebell exercises are very effective for building mass in the deltoid muscles of the shoulders. They can be made at home. The most common presses for working these muscles are:

Feet are placed shoulder-width apart, weights are lifted closer to the shoulders. After which a breath is taken, and the weights smoothly rise up, linger for several seconds at the top point and also smoothly lower to their original position.
We sit on a chair, take a weight in one hand, bend it at the elbow so that sports equipment ended up on the shoulder, and we put the other on the belt. Then slowly raise your hand up, hold it at the top point and lower it again. We perform the exercise several times, change the position of the hands and perform the exercises for the other hand in the same way.
We lie down on a bench, take the weights in our hands and bend our elbows so that the weights are at shoulder level. Then we slowly raise the weights up, and after a few seconds of stopping we bend our arms again.

How to quickly pump up your shoulders with a barbell

Very good result give exercises with a barbell, they allow you to work all muscle groups of the shoulder.

We sit on a low table or bench and place the barbell on our shoulders, with our hands pointing forward. As you inhale, the projectile rises above your head, and as you exhale, it descends. Exercises work the trapezius muscles and the head of the deltoid. It is very important to keep your back straight when doing the press.
We take the “sitting on a bench” position and place the barbell on chest, hands facing forward. As you inhale, we very smoothly lift it up, and as you exhale, slowly return it to your chest. In this way, the upper part of the trapezius muscle, the head of the deltoid and triceps are worked out.
We place our feet shoulder-width apart, keep our back straight, take the barbell from above with a medium overhand grip and place it to the hips. As you exhale, we lift the barbell to the chin, slowly carrying it along the torso, then smoothly return the sports equipment to the hips. This exercise is in addition to the deltoid and trapezius muscles also affects the muscles of the forearm.

We swing our shoulders on the uneven bars

It is believed that it is quite difficult to pump up your shoulders on the uneven bars. Actually this is not true. At correct technique some special exercises You can also get beautiful, toned shoulders as a result of training. The only disadvantage of the exercise is that it does not help increase shoulder width.

We grab the bars from above and place emphasis on them, while our arms should be straight and pressed to the body.
We bend forward slightly and very slowly bend our arms at the elbows and spread them to the sides. At the moment of strong tension in the pectoral muscles, we freeze for a few seconds.
Then we bring our elbows together, simultaneously slowly straightening them, and return to their original position.

This exercise allows you to work on muscle elasticity and, if desired, can be performed with additional weight that is attached to the belt.

Before any workout, it is very important not to forget to do a warm-up warm-up, which prepares the muscles for the load and makes the exercises more effective. For beginners, the number of exercises should be minimal and calculated as many times as endurance allows. And only after a certain amount of training can you begin to increase the loads and strive to do at least 6 repetitions in 3-4 approaches.

Video: how to pump up your shoulders at home

The squat exercise with a kettlebell at the shoulder is aimed mainly at training the leg muscles. But given the shift in the center of gravity and the not entirely comfortable position of the weight, we can say that such squats develop the entire body, especially the back muscles along the spine and the core muscles.

Squats with a kettlebell at the shoulder are an asymmetrical exercise. Such exercises are very important and valuable for the development of body stabilizer muscles and core muscles, for general physical fitness.

Initial position

Stand straight with your feet wider than your shoulders. Spread your toes slightly to the sides. Bend your knees and grab the weight with one hand. Cast to the shoulder. Hold the kettlebell securely and stable at your shoulder. Lower your free hand down or move it slightly forward and to the side to stabilize your body position.

Squats with a kettlebell at the shoulder, exercise technique

Before bending your knees, move your pelvis back slightly and tighten your lower back. Next, bend your knees and perform deep squat, continuing to hold the weight at your shoulder. In this case, the free hand should help balance. Pull it forward when you squat.

Then vigorously straighten your legs and stand up. Immediately perform the next squat, etc. Do the required number of repetitions.

Squats with a kettlebell at the shoulder. Start.

Squats with a kettlebell at the shoulder. Start.
Squats with a kettlebell at the shoulder. Finish.

Perform each set of these kettlebell squats by changing the position of the kettlebell. If you held the kettlebell with your left hand in the first approach, then in the second, hold it with your right hand.

The kettlebell is a universal apparatus, thanks to which you can pump up the muscles of your arms, chest and shoulders in the shortest possible time. Before moving on to practical classes, many professionals recommend learning the theoretical part. This is especially true when training with a projectile, since a lot of sudden movements, and it is necessary to thoroughly learn the technique of performing exercises to avoid injuries. This article will describe in detail how to pump up your shoulders with a 16 kg kettlebell, and which exercises will be most effective.

A kettlebell is a projectile that has an unregulated weight. This is considered its main drawback. In total, there are several options for weights on sale - in “steps” of eight or four kilograms. Some manufacturers produce such equipment with a difference in weight of only two kilograms. However, the most common are shells weighing 8, 16, 24 and 32 kilograms.

An indicator that the weight is ideal for you is that you can lift the weight 5-7 times without feeling very tired or tense in your muscles and joints. When the number of repetitions reaches 30-35, this is a sure sign that it’s time to move on to a heavier weight apparatus.

On average, a kettlebell for men weighs 16 kilograms. For women, the range of values is much greater, and it depends on the level of training, body weight and percentage muscle tissue in organism. Most often, non-professional athletes train with equipment weighing from 6 to 12 kilograms.

Warm up before exercise

Warm-up is the most important part of any physical activity. Warm up muscles are saturated with blood, so the workout brings greater results, and the risk of unpleasant consequences in the form of surges in blood pressure and muscle strains is minimized. Before training your shoulders, you need to warm up well.

A standard set of warm-up exercises includes:

Joint gymnastics. Particular attention should be paid to the shoulders, elbow joints and wrists.

Stretching. Lunges, placing your hands behind your back and head, bending your torso to the sides - all this prepares the muscles for work and has a beneficial effect on the condition of the body as a whole.

Cardio elements. These include running and jumping in place, jumping rope and kangaroo jumping, jogging, and squats at a fast pace.

It is advisable to rest from the warm-up for a minute to regain your breathing before moving on to the kettlebell exercise. Specific exercises for warming up before pumping up your shoulders with kettlebells are: abs, push-ups, back muscle training. Warm-up should last 10-15 minutes. After this, it is recommended to lift the projectile to the chest several times, performing a kind of biceps exercise to prepare the arms for the load.

Example workout

Strength exercises should be performed in the form of complexes.

IN general view The training scheme looks like this:

Warm up. Should be emphasized Special attention on cardio exercise and joint work.

Lifting a weight. Starting position: standing, arms down along the body. Moving your elbow to the side, you need to slowly lift the equipment to your sides. Stay at the top point when the projectile is at the shoulder. Return to starting position. Do two approaches 5-8 times.

Side bends. Keeping your legs at shoulder level, you need to slowly lean towards the palm unoccupied by the projectile. Minimum repetitions – 10-12 times in each direction.

Kettlebell snatch. Detailed description exercises will be given in the next section.

Kettlebell Snatch: Technique

This exercise is difficult to perform. In addition, there is a high risk of injury due to sudden movements. The technique, number of repetitions, description of each stage will be described in detail.

Most often, the jerk is performed with a projectile mass of 16 kilograms. Be careful not to take a projectile that is too heavy!

The jerk technique includes the following steps:

fixation.

Let's take a closer look at them.

Start

Starting position – standing, feet shoulder-width apart. The weight should be placed on the floor, the handle should be in such a way that it is convenient to quickly grab it. The projectile must be lifted with an overhand grip. Your knees should be bent and your torso should be slightly tilted. The free hand must be pulled back.

Swing

Straightening your legs, you need to lift the projectile off the ground. The arm must remain straight! The swing should continue between the legs. By bending over, you need to accumulate strength for the next stage.

Detonation

This is the most difficult part of the training. It is necessary to quickly straighten the torso and legs, as a result the weight is pushed upward with force. Thanks to inertia, the hand does not participate in lifting the projectile. When your back is fully straightened, you need to seize the moment and sit under the weight to reduce the load on the arm muscles

Podsed

When the projectile is at the top point, you need to sit down under it and straighten your legs, lifting the projectile at their expense. The weaker the detonation, the deeper the drop should be. The equipment should go behind the forearm so as not to damage the hand. You need to get up from the placenta smoothly, tensing your core muscles, controlling your arm in the joints. It is easy to get injured when performing an exercise, so you need to perform each action carefully.

Fixation

The weight remains at the top point. The knees are bent and motionless. You can extend your free arm forward or to the side to maintain balance. Then you need to lower your hand along your body. The whole complex is carried out similarly on the other hand.

What muscles are worked?

Thanks to the jerk, the arms, chest muscles, rear delta. It is best to work on the neck and middle delta possible when performing squatting and undermining. Training the whole body with kettlebells is not a myth, but the experience of many athletes. You just need to be patient and motivated.

Video

In this video you can familiarize yourself with a set of exercises with a kettlebell for all muscle groups at home.

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.
Translate left hand with the weight forward and bring 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.
IN lowest point When doing squats, 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, thoracic region 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 side without rounding your back or lowering your legs.

This exercise requires some flexibility and good mobility. hip joint. It simultaneously stretches latissimus muscles back 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 pump up 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 universal exercise, which 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 left leg, 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.

It's pretty difficult exercise, so try it with light weights first and add pounds very carefully. At correct execution The exercise provides stress on 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 pump you up perfectly top part 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.

It's not only strength exercise, but also cardio. 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 very interesting exercise. There's quite a lot of movement in it, so you'll have to put in some effort. great effort to maintain 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 weight in 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 a weight in an outstretched hand.
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.

Hello dear reader! Let's talk about simple exercises with one weight? In this article, I'll cover five kettlebell exercises: the snatch, the squat, the clean and jerk, the throw, and the swing.

Of course, there are plenty different exercises with weights. But if you are just taking a closer look at this magnificent equipment, I advise you to start with the exercises I have listed, performed with one kettlebell. They develop the body in a very versatile way and teach how to handle the apparatus correctly.

Using just one weight is a very useful advantage, and not at all a budget disadvantage :), as some of my friends think!

Firstly, this powerful workout in an asymmetrical mode, which seriously develops not only the muscles involved in the movement. This is a powerful workout that provides balance and balance to the entire body.

Secondly, there is no overload of the whole body, which is especially important for beginners. Two weights, even 16 kg, is quite serious for an untrained man. As well as two weights of 6-8 kg for an untrained woman. But one such weight is what you need.

Thirdly, asymmetrical exercises, also performed according to the rules of kettlebell training, seriously speed up metabolism. For people with extra pounds This is another reason to take a closer look at the weights.

Fourthly, the weight is a projectile with a displaced center of gravity. Performing exercises with a kettlebell develops a wide variety of coordination skills. This is especially valuable in team sports and martial arts.

And let’s not forget that a kettlebell is still iron. The kettlebell perfectly develops muscles, makes you stronger, more resilient, and more defined. And with the right approach, it grows well muscle mass. It was while working with kettlebells that I realized what I was missing in bodybuilding and powerlifting to significantly strengthen my arms and shoulder girdle.

So, let's get acquainted with the exercises. And at the end I will tell you how often and in what quantity to perform them in order to get results.

An important note. Of course, in my performance, kettlebell exercises look somewhat different from those of the great masters. The technique is influenced by the weight of the projectile and, of course, training experience. Thousands of lifts of a 32-kilogram weight form a specific, very economical technique and a special body type. The main purpose of such equipment is to save effort and reduce energy costs for lifting.

The purpose of this publication is to teach you how to use kettlebells in a wider range - body development, formation of an aesthetic figure and acceleration of metabolism. Therefore, I do not urge you to immediately use Olympic weights and do not try to force you into a purely sporting achievements. This is fitness with weights, not kettlebell lifting! We have other goals: health, general training of the whole body, aesthetics and muscle definition. Therefore, the recommended exercise technique may differ from purely classical advice designed for records in lifting weights for a while.

Basic stance for kettlebell exercises

In many kettlebell exercises, the starting position is the so-called basic stance. This is a position from which it is convenient to start many exercises in training.

Overall, the stand comes down to a few simple guidelines.

1. Legs slightly wider than shoulders. The toes are slightly turned to the sides. As your training experience grows, you will feel exactly how you need to change the basic stance to suit you.

2. Back straight.

3. The kettlebell is held in the lowered hand in the groin area.

4. The free hand is ready to actively work, maintaining balance when lifting the weight.

Our task is to train muscles, not to save energy.

And don’t forget that, like before any workout, before exercising with a kettlebell, you need to...

The first exercise is the snatch.

Classic kettlebell snatch

This exercise is from the arsenal of the classic kettlebell lifting.

Take the weight in your hand and stand up straight. Legs wider than shoulders. Socks are slightly apart. We stand steady.

Having swung the weight back between your legs (men, be careful!) with a slight tilt forward, you need to pull it up outstretched arm and hold for a second. At the moment of fixation, the arm with the weight, body and legs should be straightened.

An important point is that there is no need to press the weight. That is, it must “fly out” high enough to simply fix it in the upper position.

In order to technically correctly perform a jerk, you need to take a close look at the mechanics of the movement. For details on the kettlebell snatch technique, see a separate post.

Squats with a kettlebell at the shoulder

This exercise is mainly aimed at training the leg muscles. But given the shift in the center of gravity and the not entirely comfortable position of the kettlebell, we can say that such squats develop the whole body.

You need to throw the weight to your shoulder, place your feet shoulder-width apart, and perform the required number of squats.

In this case, the free hand should help balance. Pull it forward when you squat.

Take a deep breath as you bend your legs. When extending your legs, exhale.

Kettlebell push

Classic kettlebell exercise. The kettlebell push develops the entire body, especially the muscles of the shoulders, arms, and back. Excellent for training coordination of movements.

Throw the weight to your shoulder. To do this, tilt your torso slightly, slightly bend your knees and swing the weight between your legs. Next, carefully throw the weight towards your shoulder. The free hand is held to the side for balance.

Pay attention to the correct holding of the weight at the shoulder. The elbow is pressed to the upper abdomen. The shoulder part of the arm is close to the body.

Before pushing, inhale and bend your knees. Then sharply straighten them and push the weight straight up. The weight does not rise through the side, but simply upward, along the shortest trajectory. At the same time, hand effort is minimal. The hand only fixes the weight. And the projectile flies up thanks to the impulse from the legs.

Hold the weight at the top for half a second. Hand close to head. The body and legs are straight. Then smoothly return the kettlebell to your chest, springing your legs slightly at the bottom of the movement. This will allow you to accept the weight smoothly, without impact.

Repeat the push again. Etc.

The exercise is first performed in full with one hand. And then immediately another. This is considered one approach.

Breathing - Take a breath before pushing. When performing a push and fixation, exhale. You can lower it by alternating a short inhalation and exhalation.

Throwing a weight to the shoulder

The exercise is an element of classic kettlebell lifting. Belongs to the group (develops shoulder instep supports, important for the health of the shoulder joints).

Starting position - basic stance. Legs wider than shoulders. Socks are slightly apart. The kettlebell is held in the lowered hand at the groin. The free arm is lowered along the body and makes short movements to help maintain balance.

Perform a slight torso tilt, slightly bend your knees. Move your free hand back. Swing the weight forward a little and then back between your legs. Vigorously, in a circular path, throw it to your shoulder and fix it.

Try to ensure that the weight rests gently on your forearm, without impact.

Fixation is a position where the hand with the weight is pressed tightly to the chest. The kettlebell is located under the chin close to the middle of the body. The elbow is pressed to the upper abdomen closer to the center of the body.

The duration of fixation is no more than 1 second.

Next, relax your arm (except for the hand and fingers) and let the weight fall freely down. At the bottom of the trajectory, tense your arm, slightly tilt your body and sit down, thus compensating for the inertia of the weight. The weight should not “fall” below knee level.

Perform a new swing and another cast. Continue in this manner until the required number of repetitions is achieved.

Then switch the weight to your other hand and perform the same number of throws.

Breathing - when moving the weight up, exhale, when lowering the weight and swinging, inhale. When fixing, you can take a short breath and exhale.

Swing - swing exercise with a kettlebell

The kettlebell swing is great. coordination exercise. Perfectly develops the back, muscles of the buttocks and thighs. Stimulates breathing well. Therefore, swinging is often recommended to be performed as part of cardio training.

Starting position - basic stance. Legs wide. Socks are slightly apart. Kettlebell in the lowered hand at the groin.

The swing is performed with a fairly strong forward tilt of the body while swinging the weight. This recommendation contradicts the basic principles of classical kettlebell lifting, in which a strong bend is generally considered unacceptable. But we have other goals - stimulation gluteal muscles and thigh muscles.

Bring the kettlebell forward, and then when it starts to move back, bend over and bend your knees, bringing the kettlebell far back between your legs. After this, quickly straighten up, straighten your legs and carry the weight in a large arc to eye level.

Perform the required number of swings with one arm, and then without resting with the other. This is considered one approach.

The main muscle group worked during swing is the buttocks. Pay attention to working with your free hand. She actively participates in rocking, bending and balancing the body.

Breathing - when moving the weight down and swinging, inhale, when lifting, exhale.

A set of exercises with a kettlebell

Perform these kettlebell exercises alternately with rest periods of 1-2 minutes or more if necessary to restore breathing.

Conduct classes every other day, three times a week. Gradually try to increase the number of repetitions in each approach. For example, one repetition each workout.

Here approximate complex exercises.

*beginners - people with minimal experience in training with iron.

**experienced - people with 2-3 months of experience working with iron.

***number of repetitions for each hand.

I wish you successful training with kettlebells!