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5 Total Body Toning Kettlebell Moves

April 10, 2014 3 min read

Forget the dumbbells! The kettlebell is an amazing piece of gym equipment to own at home. Like the dumbell, it is a weight; however, the loop handle allows for better gripping and for a larger variety of moves! Kettlebells are amazing for cardio, strength, and flexibility training, comes in different shapes and sizes, and is generally pretty easy to use. Click here to get your Sand Bell safe_image-1.php_1024x1024 Here are 5 total body toning kettlebell moves to get started with:    Big-Bang-Theory-Logo 1. Two Handed  Kettlebell Swing
  • Straddle kettlebell with feet slightly wider apart than shoulder width.
  • Squat down with arms extended downward between legs and grasp kettlebell handle with both hands with overhand grip.
  • Position shoulder over kettlebell with taut low back and trunk close to vertical.
  • Pull kettlebell up and foward off of floor by standing up.
  • Immediately squat down slightly and swing kettlebell back under hips.
  • Quickly swing kettlebell up by raising upper body upright and extending legs.
  • Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be maintained.
  • Swing kettlebell back down between legs.
  • Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing).
  • Slow kettlebell's swing and place on floor between feet in original deadlift posture.
28f84a9dc8fdf5f7aed15f46821950dc 2. Kettlebell Half Get Up
  • Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder .
  • Bend your left knee, place your foot on the floor, and prop yourself up on your left arm.
  • Keep the weight directly in line with your shoulder and sit up until your back is straight .
  • Reverse the movement to return to start. That's one rep.
  41sX4JKZqXL._SX342_ 3. Kettlebell Deadlift
  • Stand between two kettlebells. (You may also use just one kettlebell if that is all that you have on hand.)
  • Squat down with feet flat and grasp handles to sides. (If using one kettlebell, grab both sides of the handle with both hands)
  • Position shoulders over kettlebells with taut low back.
  • Pull kettlebells up off floor by extending hips and knees.
  • Stand upright with chest high.
  • Lower kettlebells to original position while squatting down with taut lower back.
benefits 4.  Kettlebell Figure 8's
  • Split Squat Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up.
  • Hold the kettlebell behind your left leg with one arm on each side of your leg .
  • Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg .
  • Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That's one rep.
1958131_770769056275760_333976035_n 5. Kettlebell Windmill
  • Raise kettlebell over head.
  • Stand with left arm fully extended upward supporting kettlebell and right arm out extended out to side.
  • Stand with legs far apart with feet angled slightly out to the sides.
  • Bend over to right side with knees straight.
  • Reach toward toes of left foot with right hand.
  • Keep knees straight and kettlebell balanced over left shoulder with both arms extended.
  • Touch left foot.
  • Raise back up to original position maintaining balance of kettlebell over head above left shoulder. Repeat.
  • Continue movement on opposite side.
Photo Source: Women's Health Mag

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