With my friends at PHlex R(x) Club, we are always thinking of ways to make moves safe and functional yet effective. I have noticed some women shy away from using kettlebells at the gym, and for good reason! You really do need to know how to manipulate these awesome weights effectively and properly. Once you do, it opens up a whole new world of fun fitness moves.
In this video, I substituted a regular weight with a 20lb. kettlebell. I find that the movement I can get with a kettlebell can be much more fluid in certain exercises than with a free weight. I detail the moves below.
Athletic stance knees bent feet slightly wider than shoulder width apart. Keep back straight...imagine if you had a pole running from the back of your head along your spine, connecting to your sacrum. Thrust hips forward to bring weight up, keeping arms straight and bringing up to shoulder height. Engage core as you lower weight down to starting position
This is a great exercise for working glutes, quads, shoulders and core. It is also a great warmup exercise, as it gets your heart rate up and is a dynamic movement.
Stand in the same athletic stance position, toes facing forward. Knees slightly bent. Grip weight with elbows out, with weight at your chest. Perform normal squats sitting your butt back, going down to a 90 degree inflection, and coming back up. Don’t let your knees bow in, or go over your toes! The goblet squat is also great for hamstrings, glutes, quads, shoulders and core.
Kettle bell deadlift into push press
Standing in the same athletic position, knees slightly bent. As you move towards the floor, bend at the hips, make sure your back is straight while engaging your abdominals at the same time. Thrust your pelvis and hips forward as you return to standing, making sure to keep your back from arching or rounding too far, at the same time raising the weight to shoulder level with momentum from your hips. Finish the move by pressing the weight overhead while having a neutral, hammer grip. Keep your abdominals engaged, again preventing your low back from over-arching as you push the weight overhead. Be sure to keep a slight bend in knees throughout the move and a neutral, or flat, back.
This is great for working your glutes, hamstrings, core, lumbar extensors, shoulders flexors and triceps.