Looking for a killer workout that engages your core and increase your cadence at the same time? Get a kettlebell and prepare to increase your performance in any sport while developing great strength in your abdomen. The best part of all of this is that you are going to strengthen your core without crunches. Not a single crunch. Kettlebell exercises simulate functional movement patterns that build core strength by targeting stabilizer muscles. This helps you use the proper muscle groups for optimal power output.
If you want to get the most out of your core workouts, you don't have to force yourself to lift too much weight or complete a high rep volume, but rather execute slow, controlled functional movements with less weight and repetitions to ensure perfect technique. This is especially necessary when talking about the core muscles and, more specifically, the muscles. oblique.
These muscles are activated by twisting (rotation), bending to the side (lateral flexion), or "contracting" your trunk (spinal flexion), which helps you perform everyday movements, such as walking or running.
Below we show you eight exercises with kettlebells, which you can do individually or as a total training routine.
One Arm Kettlebell Row
Begin in a high plank position with your wrists under your shoulders and a kettlebell positioned next to your left hand. She pulls your shoulder blades back and down to prevent you from slouching, and squeezes your core so your body forms a straight line from head to heels. Maintaining this form, grab the dumbbell and lift it to your side. Keep your shoulders and hips square, eliminating any rocking motion in your upper body. Complete 2 sets of 8-10 reps on each side.
Kettlebell Crossover Plank
Start in a high plank position, with your wrists below your shoulders and a kettlebell positioned next to your left hand. Maintaining this position, reach your right hand across your body to meet the handle of the kettlebell. Pressing through the palm of your left hand and with your toes planted on the floor, bring the kettlebell across the floor and under your chest and return to plank position. Repeat with the opposite side. Complete 2 sets of 8-10 reps on each side.
Halo with one knee supported
Start in a kneeling position, with your knees bent at 90 degree angles and your right foot in front. Holding a kettlebell by the handle, circle your head in one direction to return to the starting position as if forming a "halo" over your head. Keep a straight spine and a solid core. Do 6 to 8 repetitions, and then repeat going in the opposite direction. Do two sets.
Chop with one knee supported
Get into a kneeling position, knees bent at 90 degree angles, right foot in front. Holding a kettlebell by the weight end, place it near your left hip and bring it diagonally across your body and up to the right. Then, reverse the movement to return to the starting position. Complete 2 sets of 8-10 reps on each side.
Push press
Standing with your feet slightly wider than shoulder-width apart, hold the kettlebell by the handle with your right hand, fingertips pointing toward the ceiling. Start with your elbow bent so the kettlebell rests on your right shoulder. Inhale as you slightly bend your knees to load your glutes and hamstrings, building power to explosively extend your hips and knees as you press the kettlebell up at the same time. Allow the momentum generated in your lower body to flow through your upper body and help lift the weight of the kettlebell. Complete 2 sets of 8-10 reps on each side.
Kettlebell Windmill
Start standing with your feet slightly more than shoulder-width apart. With his right arm, he presses the kettlebell overhead, fingertips pointing toward the ceiling, eyes locked on her for the duration of the movement. Move your hips to the right. Bend to the left, bend your left knee, and bring your fingertips toward the ground, allowing your elbow to slide onto the inside of your knee. Keep the kettlebell pressed over your head and your eyes on it, then return to the starting position by reversing the movement and squeezing your glutes. Complete 2 sets of 6-8 reps on each side.
single leg deadlift
Hold the kettlebell in your left hand by your side. Stand with your feet slightly wider than shoulder-width apart and shift your weight onto your left leg. Come to a one-legged stance by raising your right knee to form a 90-degree angle. Hold this position until you balance, then walk your right leg back as if pressing your heel against the wall behind you. Squeeze your glutes hard. Allow your upper body to fall forward, parallel to the ground, so that your body forms a "T" shape. Lower the kettlebell to the outside of the heel of your left foot. Engage the glutes to move from extended leg to single leg position. Complete 2 sets of 6-8 reps on each side.
kettlebell swing
Stand with a kettlebell on the floor, feet slightly wider than shoulder-width apart, toes pointed slightly out. He firmly grips the handle of the kettlebell with both hands, bends his knees, and rotates his hips. To get the hinge movement correct, imagine pressing your buttocks against the wall behind you while keeping your back flat. Bring the kettlebell through your legs, up and back, to load the glutes and hamstrings. Then explosively extend your hips forward and straighten your legs, allowing the momentum generated to swing the kettlebell in front of your body at arms length.