Kettlebell press 24 kg while standing with your hand. Kettlebell presses with one and two hands are an alternative way to develop deltoids. Kettlebell: what it is used for and effectiveness for the body

A kettlebell is a sports equipment for strength and cardio training, made in the shape of a sphere with a cast handle. Exercises with a kettlebell have their own characteristics and differ from the more familiar exercises with dumbbells. We offer you detailed material about the advantages and disadvantages of training with a kettlebell, as well as a selection of effective exercises with a kettlebell for strengthening muscles and burning fat.

Kettlebell training develops strength, endurance, agility and balance , presenting a serious challenge to both muscle and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called “pesa rusa” (literally “Russian weight”). In English, a kettlebell is called a kettlebell because it is shaped like a teapot.

Now kettlebell lifting has become widespread all over the world, but it is especially popular in the USA. Kettlebells are used by American athletes in both team and Olympic sports. Kettlebell exercises are often found in CrossFit and other ultra-intensive group programs. For example, Chris Hemsworth used weights in preparation for filming the movie Thor.

Kettlebell: what it is used for and effectiveness for the body

Kettlebell exercises are designed to train the entire body, developing functional strength, agility and endurance. Kettlebell training simultaneously provides strength and cardio, so with the help of this equipment you can strengthen muscles, burn fat and improve body contour. Kettlebell training is equally suitable both men and women . Exercises with weights are especially often used in such areas as:

high intensity interval training
cardio training
team sports

Do not confuse kettlebell training with classic strength training for muscle growth. During the kettlebell exercise you will focus on the movements , and not on the muscles. Kettlebell training develops your functional strength, that is, it is more aimed at teaching motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities . This sports equipment is great not only for training in the gym, but also for training at home.

Kettlebell exercises are generally not intended for bodybuilding or anabolic training. Kettlebell lifting helps accelerate muscle growth and shift stagnation in strength training, but it has virtually no effect on muscle growth . Basic exercises with a kettlebell do not involve an isolating load; they are aimed at improving functional fitness and explosive strength. Therefore, training with a kettlebell is more suitable for those who want to lose weight, get rid of excess fat, accelerate muscle growth, and move the plateau in strength training.

What muscles work during kettlebell training?

During exercises with a kettlebell, large muscle groups are included in the work as much as possible: back and legs. The muscles of the arms and shoulders, chest, buttocks, and abs also work. Kettlebell training is ideal for general fitness; basic kettlebell exercises help develop all major muscle groups at the same time. You can use a kettlebell for isolation exercises instead of dumbbells, but the true purpose of the kettlebell is still a full-body workout.

Anyone who has worked out with a kettlebell at least once could feel the peculiarity of the load during the exercises. The unusual shape of the weight makes it work stabilizer muscles , influencing them using a wide range of movements. For example, exercises with dumbbells and barbells affect the stabilizing muscles to a much lesser extent. Weak stabilizer muscles cause poor posture, as well as discomfort and pain in the neck, back and lower back. This is due to the fact that the back muscles are not able to properly support the spine.

So, during training with kettlebells, they work especially actively:

leg muscles (quadriceps and adductors)
muscles of the back of the body (back, lower back, buttocks, hamstrings)
core muscles (abdominal muscles and stabilizer muscles)
shoulder girdle muscles

In order for kettlebell training to be effective, it is very important to learn how to distribute the load evenly between the muscles of the back and legs. Many people make the mistake during kettlebell training by working intensively with their back and arms, without including their legs, the strongest muscle group, in the work. This will not only reduce the effectiveness of your workouts, but can also lead to a back injury. It is the muscles of the thighs and buttocks that should provide the impulse for swinging and pushing movements, and not the muscles of the arms.

In one of the American studies on kettlebell training, an experiment was conducted in which they revealed the high energy consumption of exercises with a kettlebell. It has been found that when performing exercises with a kettlebell, on average, you burn about 20 kcal per minute or 1200 kcal per hour of training! The researchers explained this fact by the fact that during kettlebell training, a large number of muscles , and also maintains a high tempo at which kettlebell exercises are performed.

Therefore, training with kettlebells is very effective. for weight loss and fat burning. If you want to reduce your fat percentage and strengthen your muscles, you can do kettlebell training 2-4 times a week for 20-45 minutes. Since kettlebell lifting already involves cardio and strength training, you don’t have to add other classes to your plan.

And here for muscle growth training with kettlebells is not optimal. Kettlebell exercises help develop functional fitness and explosive strength, but for muscle growth it is better to use dumbbells and barbells. However, kettlebell exercises can help you avoid strength training plateaus and speed up muscle growth, so you can incorporate kettlebell training into your routine every 7-10 days.

Advantages:

1. Kettlebell training combines cardio and strength training, which means you will train less, but more effectively.

2. The kettlebell allows you to work efficiently on all muscle groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.

3. Exercises with weights perfectly train the heart muscle and develop endurance.

4. This is a fairly durable and wear-resistant projectile that will serve you for a very long time, unlike expanders, for example.

5. Kettlebell training helps build a lean, muscular body with toned muscles and minimal fat percentage.

6. Exercises with kettlebells involve a large number of muscles the whole body at the same time, which means you can get in shape as quickly as possible.

7. Kettlebell training helps strengthen the muscular corset, which stabilizes your spine.

8. Exercises with kettlebells are aimed at developing agility, speed, and coordination, which is why they are so popular in team sports.

9. Exercises with kettlebells build strength. tendons and ligaments, making joints stronger and less susceptible to injury.

10. The kettlebell helps improve mobility and range of motion without static positions or prolonged stretching.

Flaws:

1. The kettlebell is not the most effective tool for working on muscle growth.

2. High risk of injury, especially for those who are just starting to play sports.

3. Exercises with kettlebells put stress on the back, which can lead to problems with the spine.

4. High-quality weights made of durable materials are quite expensive.

Kettlebell workouts not recommended those who have problems with the cardiovascular system, musculoskeletal system, have injuries or have recently undergone surgery. Before starting training with kettlebells, be sure to familiarize yourself with the correct technique for performing the exercises, and if necessary, consult a doctor.

Top 30 kettlebell exercises

We offer you a unique selection exercises with kettlebell , which will help you work all the muscles of your body, increase endurance, burn fat and improve body contour. After the exercises, a ready-made lesson plan is given that you can follow.

14. Forward Lunge with a Kettlebell

25. Kettlebell push-ups

29. Pullover with triceps weights

Thanks for the gifsyoutube-channels: short circuits with Marsha , Live Fit Girl, Max's Best Bootcamp, RdellaTraining, CardioHatersTraining.

Ready-made kettlebell lesson plan

We offer you a ready-made plan for training with kettlebells: for the upper body, for the lower body, for the abs and for the whole body . If you want to work on muscle mass, then perform no more than 15 repetitions with the maximum possible weight. If you want to work on fat burning and definition, then perform exercises for 15-20 repetitions with a medium weight.

If you allocate one day for kettlebell training and plan to train the whole body, you can perform all the proposed exercises in one approach. If you separately If you train the upper and lower body, you can perform each exercise in several approaches or repeat the exercises sequentially in several circles.

Kettlebell exercises for the upper body:

10-15 reps (each arm)

10-20 repetitions (can be from the knees)

Kettlebell pullover for triceps: 10-20 reps

Abdominal exercises with kettlebells:

10-15 reps (each side)

20-25 reps (each side)

10-15 reps (each side)

30 seconds (each side)

Kettlebell exercises for the lower body:

10-20 reps 15-20 reps 10-20 reps 15-20 reps 10-15 reps

Full body kettlebell exercises:

10-15 reps (each arm)

10-15 reps (each leg)

1. Be sure to warm up before training and cool down after training with a kettlebell. When preparing to perform exercises with a kettlebell, the muscles and ligaments should be well warmed up.

2. Choose the weight of the kettlebell based on your strength capabilities: the last repetition in the approach should be performed with maximum effort. Can begin train with a weight of 4 kg (for girls) and 8 kg (for men), gradually increasing the weight of the apparatus.

3. If you already have sufficient training experience, then on average the recommended kettlebell weight for men: 16-24 kg, for women: 8-16 kg.

4. During kettlebell exercises, keep back straight , don't slouch. During squats, move your pelvis back to protect your lower back from injury.

5. Try to keep your hands in a neutral position, there should be no bend in them. You can use special wrist braces to help you support your joints.

6. Do Every Exercise slowly while maintaining complete control. Do not swing the weight and perform exercises quickly and at speed. Proper exercise form is the most important thing in kettlebell training.

7. If you are working on muscle growth, you should not do exercises with kettlebells more than once a week. Kettlebell training allows you to develop endurance and explosive muscle strength, which will help move the plateau and provoke muscle growth. But for anabolic training it is better to use dumbbells and a barbell.

8. If you have two weights available, you can perform exercises using both kettlebells at the same time. Please note that in this case the kettlebells must be the same size to avoid imbalance in muscle development. Examples of exercises:

How to choose kettlebells

If previously weights were sold by weight in 4 kg, 16 kg, 24 kg and 32 kg, then now you can find almost any kettlebell weight you want. The greater the weight of the weight, the higher its cost. Depending on the material used, weights are divided into plastic, neoprene, cast iron and steel.

1. Plastic weights

Ideal for training at home, they do not create much noise when colliding with a surface, and the furniture and floor will remain safe and sound. The downside of plastic weights is that their service life is shorter compared to, for example, cast iron or steel. Although if you buy plastic weights from trusted brands, they will last you a long time.

2. Cast iron weights

These weights are worth choosing for those who value reliable quality. Cast iron weights have high anti-corrosion properties, they are time-tested and will serve you for a long time. But if used carelessly, cast iron weights can scratch the floor or even cause injury to the user.

3. Steel weights

Weights made of chrome steel have a pleasant appearance and reliable construction. In addition, such weights are also available with a collapsible design, which is very convenient from the point of view of weight regulation. The price of steel weights is slightly higher.

4. Neoprene weights

The special feature of this type of weights is the soft neoprene coating. Such weights are not so often found on the market, but they are quite practical and safe. Especially suitable for beginners.

Plastic and neoprene weights are more safe in use, they are better suited for home use and are cheaper. Cast iron and steel weights generally last longer and are more reliable over long periods of use.

If you are planning to purchase all-metal weights, it is better to get one that is covered with a rubber or vinyl coating to avoid scratching the floor and not creating too much noise. Weights are filled mainly with sand, cement and metal shavings.

Kettlebell training video

We offer you a selection of 15-40 minute workouts with a kettlebell for home that will help you strengthen your muscles and get rid of excess fat.

1. FitnessBlender: Killer Total Body Workout (40 minutes)

2. BodyFit By Amy: Kettlebell HIIT Workout (35 minutes)

3. Popsugar: Kettlebell Workout (20 minutes)

4. HASfit: HIIT Kettlebell Workout for Fat Loss & Strength (30 minutes)

5. The Body Coach: Full Body Kettlebell Workout (15 minutes)

Kettlebells are simple, but very effective sports equipment to strengthen muscles, burn fat, increase endurance, strengthen the cardiovascular system and the musculoskeletal system. Kettlebell exercises are a great addition to your workout routine, whether you're working on losing weight or building muscle.

The standing kettlebell chest press is one of the classic exercises for developing the muscles of the shoulder girdle, along with the barbell or dumbbell press. The kettlebell itself differs in shape from the indicated equipment, which gives rise to certain differences in the technique of performing the exercise.

Features of the exercise

Unlike dumbbell or barbell presses, the kettlebell press works the muscles of almost the entire body. During the movement, the projectile rests on the forearm and tends to pull your arm to the side from a vertical position. This forces you to put in extra effort to stabilize.

The standing kettlebell press places the greatest load on the deltoid muscles. Especially the middle and front beam. The upper trapezius and triceps are also involved. The stabilizing function is performed by the muscles of the legs, buttocks, abs and back.

Exercises with kettlebells develop muscle strength, coordination, and improve flexibility and joint mobility.

Modern sports and online stores offer kettlebells of a wide variety of weights, not just the classic ones of 8, 16 and 32 kilograms. Thanks to this, not only strong and healthy men, but also even fragile girls can join kettlebell fitness.

To start training, it is better to purchase a couple of light equipment, and as you develop the technique, you can always increase the weight.

The one-arm kettlebell press should be performed with caution by people with spinal problems. It is better to consult a doctor before starting classes. This is true for any strength training, that is, kettlebell fitness in this regard is not considered more dangerous.

Execution technique

Starting position: standing, the weight is raised to the chest, it lies comfortably on the forearm on the outside of the arm. At the same time, the wrist is turned with the back side towards the body and forms one straight line with the forearm. The brush does not bend either inward or outward. The muscles of the whole body are toned, the abs are tightened, the feet are shoulder-width apart, the back is straight.

As you exhale, straighten your elbow joint and press the weight up. During the movement, you turn your hand slightly so that at the top point your wrist turns forward.
As you exhale, return the projectile to its original position on your chest. Throughout the entire exercise, do not relax the muscles of the core and legs. Do the required number of repetitions.

After completing the approach, change your hand and perform the exercise on the other side. It is possible to press two weights at once, it all depends on your level of physical fitness.

Standing kettlebell presses can be combined with other exercises. These could be, etc. In fact, you can create a complex workout for the whole body using only this type of equipment.

Important points

To ensure that your training brings only positive results, pay attention to a few simple recommendations:

Do not allow your wrist to bend or straighten while doing presses. Your wrist is in line with your forearm - this is a necessary condition for the safety of the ligaments and joint.
Keep your entire body tense as you move. There should be no relaxation in the legs, buttocks or body.
Don't be fanatic about choosing the weight of the weights. A machine that is too heavy will prevent you from performing the exercise correctly and create a risk of injury. The market offers a huge number of options for dumbbells - for any color and size. Remember that a 32 kg kettlebell press can be done by a trained athlete, but not by a beginner who has not previously engaged in strength sports.
Pay attention not only to strength exercises, but also to stretching. It will make the muscles and ligaments more elastic, the movements will become cleaner, and the technique will be much easier to master.
In this exercise, try to avoid jerking. Raise the projectile under control and lower it under control.

Even if you have previously trained your shoulders with dumbbells or a barbell, adding kettlebell lifts to your program will create an unusual load on the muscles, thereby creating an impulse for their growth and increase in strength.

Using a kettlebell you can replace your usual technique. In addition, holding and squeezing a kettlebell requires the work of more muscles. Previously, the kettlebell press was part of the mandatory kettlebell lifting triathlon complex. Now this exercise is used separately not only in, but also in gyms as an assistant for the development of deltas.

First of all, when pressing a kettlebell, the deltoid muscles are activated, especially. Accessory muscles include: triceps, upper trapezius, rhomboids. In addition to the core muscles, the back and abdominal muscles work during the press, which stabilize the position when lifting the projectile, which does not happen to the same extent with the military barbell press. Like many kettlebell exercises, the bench press develops deep muscles that are not worked by isolation exercises for the deltoids.

Benefits of standing kettlebell press

Develops strength and mass in the deltoids and triceps of the shoulder.
Increases the overall endurance of the body.
Improves joint mobility.
Improves the functioning of the heart muscle.
Speeds up metabolism.

Contraindications and precautions

In case of hernias, protrusions of the spine, or disc displacements, loading with weights is contraindicated.
If you experience pain in the joints, even when working with light weights, you should wait to do the bench press.
Do not “break out” your hand; keep your forearm and hand in a straight line.
Try to perform the press up concentrated, do not jerk. It is important not to confuse the exercise with, because they are performed not with the shoulders, but with an impulse due to the power of pushing out the legs.

Where to begin?

Warm up the muscles and joints not only of the shoulder girdle, but of the whole body. Since the kettlebell press is not isolated work of the arms, the muscles of the back and abdomen are involved here, so it is important to avoid injuries by fully warming up.
Naturally, to begin with, choose a small load weight - from 8 kg. If this weight turns out to be heavy, perform the load with lighter weights.
Having mastered the technique with one hand, proceed to press two kettlebells while standing, also choosing the load correctly.
Learn the technique of lifting the kettlebell to the starting position. The jerk, or lifting the weight to its original position, happens like this: while bending over with a straight back, grab the handle of the weight, swing back and forth, allowing the weight to fly up. In the middle of the amplitude, bend your elbow and carefully rotate your hand so that the weight rests on your forearm.
Never perform jerks through pain., always keep your back straight, avoid injury to the intervertebral discs and pinched nerve endings.

One-arm kettlebell press technique

After performing the movement, straighten your elbow as if you were dropping a weight. But the release should not be accompanied by a jerk in the joints. Smoothly lower the weight with a straight back.

Double kettlebell press technique

Place two weights together, stand in front of them with your feet slightly wider than your pelvis in a stable position.
Bend over and grab the arms, throw two weights to the starting position - weights at the shoulder, elbows pressed as close as possible to the body.
Exhale and press both weights up above your shoulders. without tilting the body back.
As you inhale, lower the weights to the starting point.
Complete the set and gently release the weights without jerking and lower them to the floor.

Important! Perform the technique on straight legs, do not squat when pushing out the weights. Remember that the exercise is done in a concentrated manner, try to isolate your shoulders from the help of your pelvis and legs.

Conclusion

For strength training must be performed 4-6 times on each hand, or two at the same time. But working with heavy weights in this mode requires good physical preparation of the athlete. In this case, the kettlebell press can be performed with a weight of 24 kg, and even 32 kg.
If you work for a while When you need to perform the maximum number of repetitions, choose small weights.
When developing endurance select the weight of the kettlebell to perform more than 15 repetitions.
For weight gain– 8-12 repetitions of 3-4 sets.

Don't forget about the correct technique.

Kettlebell press technique in video format

is a strength exercise for developing the deltoids and biceps, which can be performed in several variations. The kettlebell press can be done with one hand, or it can be done with both hands simultaneously and alternately. In essence, the exercise is a classic standing press, but it is distinguished by the fact that the kettlebell, like a row, has a shifted center of gravity, so during execution this exercise with weights involves more muscle groups, and also, in addition to the superficial muscle layers, loads postural ones also receive ku. You should learn the technique with the smallest kettlebell even if you already know how to do a bench press with a barbell, because Kettlebells generally take some getting used to.

The kettlebell press is performed overhead, so before you start this exercise, learn how to perform kettlebell chest lifts, especially since improper sleep technique can may cause further problems with the spine. Despite the fact that the exercise is quite difficult from a technical point of view, we recommend including exercises with weights in your training plan for beginners. The point is that the kettlebell, like no other exercise, contributes to the development of neuromuscular connections, which, in general, is is the main goal of a beginner’s training. For experienced athletes, it is also recommended from time to time to add similar exercises to the training program for the development of co-ordination. nations and those muscles that are usually not developed in exercises with pants and gan-te-la-mi.

Work of muscles and joints

As in a regular bench press, during the kettlebell press the deltoids and triceps are mainly worked, but due to the shifted center of gravity, the biceps also receive the load. In general, the work of the biceps in this exercise is the most important, since the correct alignment of the wrist during lifting and lowering the weights onto the chest ensures the correct position -leaving a load on the spine. That’s why, before you start doing bench presses, learn to put a weight on your chest! In addition to the main working muscle groups, the legs, back and a little press are also loaded, stabilizing the position of the body and posture at night in space. .

The main working joints are the shoulders and elbows, but the main attention should be paid to the work of the spine, since it is the one that is most susceptible to injury. Often, advanced athletes, when performing a kettlebell press with one hand, rest their free hand on their leg or side; this should never be done! You must distribute the load between your legs as evenly as possible, going under the weight so that its weight falls on the center of gravity held in the heels and midfoot. It is also important to take into account that the legs should be shoulder-width apart, and the knees should be turned to the sides so that the body is in the most advantageous and stable position -zhe-nii.

scheme

1) Perform a chest lift, or simply lift them if you are performing a two-arm press, taking the starting position, as when performing lifts.
2) When performing a bench press, the athlete must pronate the hand, as if turning it away from himself, so that at the highest point the palm faces forward.
3) At the top point, you should fully insert your elbow, but do not stop to rest, try to perform the exercise dynamically.
4) When lowering the weight down, you should slightly tilt your body to the opposite point and slightly bend your knees, absorbing the impact of the weight on your chest.

notes

1) It is very important to lower the weight not onto your shoulder, but onto your chest, because if you lower the weight onto your shoulder, this will lead to a spinal injury.
2) When lifting the kettlebell up, be sure to move your head forward so that your hand can comfortably fit in the middle of the center of gravity.
3) Perform a kettlebell press while exhaling, and inhale while returning the kettlebell to its original position.
4) Always start the exercise with your weak hand so that in all approaches you can complete the same number of repetitions for both the right and left hands.

Anatomy

The deltoid muscles are represented by three bundles, each of which performs its own task; in this case, the front and middle bundles receive the load, the first performing active work, and the second stabilizing the shoulder joint. The biceps consists of two heads, different in strength and size, so the main load is taken on by the internal head, which is one and more and stronger. The triceps, accordingly, consists of three heads, but the main load is taken by the medial bundle, which is the easiest to induce. However, all this is not very important, since the exercise is not a method of detailed study of one or another muscle group, but is a basic system -an exercise that develops strength and coordination.

To summarize, we can say that the kettlebell press is an excellent exercise that should be used by athletes of different levels of training. However, before including the bench press in his training program, the athlete must study the technique of applying the kettlebell to the chest; therefore, you should start getting acquainted with the kettlebell with other exercises. In no case should disproportions be allowed in the development of muscle groups, and therefore any exercises with weights and, in particular, bench presses should be started with a weak hand , you complete the same number of repetitions on both sides. But this does not mean that there is no need to strive to increase the number of repetitions, just to promote the load in the management -ni-yah with weights follows precisely by increasing the number of repetitions and/or approaches!