The effectiveness of kettlebell exercises has been proven by time - kettlebell lifting dates back to ancient times. Its popularity is growing even now, because such training is simple, budgetary and effective.

An empty wallet is no excuse for a loose body, the way out of this situation is quite simple and is often stored in a closet, yes, now we will talk about exercises with! From time immemorial, the kettlebell “sculpted” Russian heroes, and it continues to do so now. Among the advantages of kettlebell training are simplicity, reliability and efficiency.

This live projectile has no equal in preparing a soldier for battle. By the way, in 1704 the kettlebell was created from a real cannonball specifically for this purpose, and today the kettlebell is the only army sport. This is a sport for the strong: it requires power from you, and in return it builds character and builds strong muscles! One set of exercises with kettlebells is often compared to ten workouts with, which is not surprising. You can see for yourself by taking any training program and trying to repeat it with a kettlebell. No matter how much you want, it is unlikely that something will work out. Why can't repeat these, at first glance, simple exercises standing and holding a projectile of a slightly different shape? Please note that you can perform only those movements that put a load on the whole body - jerks, bench presses, squats.

The benefits of complex exercises with kettlebells

Having only one kettlebell in your arsenal, you can forget about the existence of a gym for a while, because the load from kettlebell lifting improves metabolism no worse than traditional strength exercises, and weight loss with the right approach can be achieved in less time.

It is a delusion to think that training with weights is scarce and monotonous, on the contrary, there are a lot of options for performing exercises. One of the most interesting is juggling, but it can get boring. Then you should try to catch the weight not by the handle, but turn it over, rotating it around you, or put it on your palm. Having learned this exercise “by heart”, you can move on to more complex ones and grab another weight. In a word, not training, but full scope for imagination!

You can do this sport anywhere - exercises with a kettlebell can be performed with the same success as in the gym. Any piece of flat surface will do - a street, a yard, a garage, which means that spending on a subscription to a fitness center will not hit your pocket. By the way, anyone can handle the cost of a kettlebell - it’s not such an expensive pleasure, for example, a 16-kilogram beauty costs about 2,000 rubles. You also save on an instructor - our article will help you with this. We provide you with detailed technical basic exercises with a weight!

Kettlebell training rules

To strength exercises Kettlebells built your power, not injuries, remember:

• If you don't want to get hurt, do it.
• - a great principle for increasing the intensity of training, but not for kettlebell training
• The maximum number of sets 1-3, repetitions - 5
• Every day and even several times a day, you can train only with a proportional decrease in the load on the muscles.

The best kettlebell exercises

This ancient training complex is called "Cannon Fodder" and is an effective exercise with a kettlebell, known since ancient times. Evaluate what training our ancestors had to perform such workouts regularly!

Performing swings

Otherwise, this exercise is called "Kettlebell snatch with one hand". Remember: the main thing in performing this movement is inertia, not the efforts of the shoulder muscles. As you lower the kettlebell, succumb to the weight and let it pull you down, and then, springing your hips, again throw it up to shoulder level. One repetition equals one swing.

When doing exercises with a kettlebell for beginners, there are small indulgences, for example, a beginner is allowed to hold the kettlebell with both hands at once, while in the professional version at the top of the kettlebell lifting, only hands change.

Doing push-ups

To perform this exercise, take a prone position with one hand on the floor and the other on the kettlebell. Perform a push-up and jerk off the floor. Springing with both hands, gently touch the floor and repeat all over again. Do 10 pushups and change hands. In the beginner version, lay the kettlebell on your side and just do push-ups with support on it.

Lunges back with stretch and pull to the chin

Stand up straight, take a weight in one hand and lunge back with your right foot. Lean forward and lower the kettlebell to the floor next to your front leg. Now return right leg forward, while straightening and pulling the projectile to the chin. Then lower the kettlebell and grab it with your other hand. Repeat the same steps with the other leg.

When doing kettlebell exercises for beginners, you can do all repetitions with one arm and leg, and in the professional version, you should use two kettlebells at once - one for each hand.

Kettlebell overhead jerk and squat

With your right hand, take the weight from the floor and take the starting position, as in the previous exercise. Extending your back and making efforts with your hips, pull the weight up, moving it close to the body. When the kettlebell is at chest level, grab the shell with your forearm and immediately raise it above your head with the help of spring-loaded legs, as described. At this point, lock the weight for a second and do one squat, after which you can lower the weight to the floor.

This is effective exercise with a kettlebell, you can perform both with one and two hands - in the version for beginners. When the kettlebell reaches chest level, turn the handle down and squat in that position. In the advanced version, feel like a Russian hero and do the exercise simultaneously with two kettlebells.

One arm bent over rows and snatches

To perform the exercise, take the kettlebell in your right hand and tilt your body forward. If you started training recently, do repetitions with only one kettlebell, in the professional version, the exercise is performed immediately with two shells.

Twisting

This set of exercises with a kettlebell will not give you an unforgettable experience! You will feel every muscle, guaranteed! Lie on your back and bend your legs at a right angle so that the feet are in weight. Grasp the projectile with both hands, stretching it over your chest. Tear off the shoulder blades from the floor, lifting the projectile up and forward - to the level of the knees. Repeat the exercise 12 times, then place the projectile behind your head. Next, grasp the handle of the kettlebell with both hands, and perform turns bent legs in different directions. Try to get your hips to the floor.

In the beginner version of kettlebell exercises, take a minute interval between sets. In the professional version, try to hold the projectile with one hand under the very base of the kettlebell or by its handle.

Alternate this set of exercises with from our site!

After finishing your workout, walk a little like or take a walk in the nearby park. Protein cocktail and massage after class will help to consolidate the result and provide a good mood.

Taking sports supplements - creatine, arginine, intra-training, amino acid bcaa and pre-workout complexes will help you increase your strength performance. Such sports nutrition specially formulated to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!

Sports nutrition for training with kettlebells

Basic set

For the pros

Basic set

Basic set

For the pros

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I'm pretty tired of doing exercises with light weights and large quantity reps, so I changed my training program and decided to focus on increasing strength and power. To develop strength, you need to perform exercises with a lot of weight. The number of repetitions in this case should not be more than 8. At least this is the traditional approach to developing strength.

Poraskinuv brains, I made myself a training program, consisting of three complexes. As you understand from the name - in each complex there are 5 exercises that are performed five times in three approaches. The number of repetitions is not a dogma. With a kettlebell, it’s not easy to find the optimal weight (unless you have a collapsible kettlebell). Therefore, if it is easy to perform an exercise with your kettlebell 5 times, and difficult (or you don’t have it at all) with a heavier kettlebell, don’t be discouraged. This problem can be solved by creating an uncomfortable angle (for example, when pressing the kettlebell up, bring the arm as far away from the body as possible), perform very slow and concentrated executions, perform the pushing movement quickly, and return the kettlebell to its original position slowly.

So, what are these complexes.

Complex 1.

1. Push two kettlebells 5x3
2. Kettlebell press up (alternately with each hand) 5x3
3. Max with two kettlebells 5x3
4. Mill with a weight (alternately with each hand) 5x3
5. Kettlebell squats, kettlebell in front of the chest 5x3

Remarks. The kettlebell press must be performed in a concentrated manner, avoiding jerks. During the press, clench the fist of your free hand, tighten the anus and torso, perform the press on the exhale - it will be easier. Perform the mill very carefully so as not to injure yourself. When lowering the kettlebell down, inhale; when unbending, exhale. Squats - very important to keep straight position torso. Take the kettlebell by the handle and place it at chest level. Keeping your torso as level as possible, squat down as you inhale, then slowly rise as you exhale. By the end of the exercise, you should feel how the torso tenses up.

Complex 2.

1. Kettlebell snatch 5x3
2. Squat with a kettlebell overhead (alternately with each hand) 5x3
3. Max with two kettlebells 5x3
4. Alternate bench press of two kettlebells 5x3
5. Reverse kettlebell throw (upside down) 5x3

Remarks. While squatting, keep your back straight and keep your balance. Alternate bench press is performed as follows - from the starting position, when the weights lie on the forearms, a bench press is performed with one hand, then when the hand has not yet had time to lower to its original position, a bench press is performed with the other hand. Performed 5 times for each hand. How a reverse cast is performed can be read

Complex 3.

1. Full body attack 5×3
2. Lunges with legs back or forward, kettlebell overhead (alternately on each leg) 5x3
3. Bent over kettlebell row (alternately on each arm) 5x3
4. Simultaneous bench press of two kettlebells 5x3
5. Pullover with kettlebell 5x3

Remarks. How a Full body attack is performed can be read. Lunges can be performed both forward and backward. At the same time, it is necessary to perform them in a concentrated manner, without jerking, to involve the muscles of the buttocks in the work. In order for kettlebell pulling to be effective, it is necessary to use Weight Limit. As a rule, 24 kg kettlebells will not be enough for you. To solve this problem, take two weights in your hand at once - 16 and 24 or 24 and 24 kg. Simultaneous bench press is similar to a push, only the legs are not connected and the exercise is performed in a concentrated manner. In a pullover, the main thing is not to drop the kettlebell yourself. If you don’t know how a pullover is made, read

Planning weekly kettlebell workouts.

I do the complex 3 times a week - Monday, Wednesday, Friday. In order for the body not to adapt to the load, change the sequence of execution. For example:

Week 1: complex 1, complex 2, complex 3
Week 2: complex 2, complex 3, complex 1
Week 3: complex 3, complex 1, complex 2

If you feel that you do not have time to recover, remove one complex and perform the program twice a week.

Last remarks.

Overtraining or getting injured is not a desirable scenario for you. Therefore, perform all exercises only in the correct form. If you can’t do an exercise correctly, lower the weight! The weight of the weight should never be in the first place, so keep a close eye on how you perform all the exercises. Take care of yourself so that you have time to recover for the next workout. During the complex, I would also advise you to take nutritional supplements - for example, creatine. If you are taking creatine, make sure you are drinking enough fluids to stay hydrated.

In order to develop strength, as well as for training, an exercise with a kettlebell is perfect. Boxers, weightlifters, track and field athletes, skiers, rowers, gymnasts and other athletes for whom strong and healthy arm muscles are important constantly use kettlebells in their workouts. However, if a person has never worked with kettlebells before and wants to try, he needs to first discuss this issue with a doctor, and then with a trainer who can also teach the exercises. In the absence of a coach, an experienced weightlifter can help.

What is the best weight to start with?

The weight of the kettlebell depends on 2 factors: the strength of the athlete and the type of exercise. It varies from 16 kg to 32 kg. They usually start with 16 kg, gradually adding weight, after about 3 months they reach 25 kg of weights, and a year later - up to 32 kg. All exercises with kettlebells are strictly sequential and alternate with others. For example, a task for strength, then for agility, and then for legs.

Do no more than 40 minutes per day certain time: 2 hours before lunch or 2 hours after it. At the end of the workout, they perform breathing exercises 6-8 times, to relax the muscles - 3-5 times, for about a minute they just walk slowly, after which they go into the shower (warm, then cold), then rubbed with a hard towel.

At the end of all these manipulations, dress and rest for at least 10 minutes. Kettlebell exercise is not a goal, but a means for development. Therefore, such activities are often combined with other sports, such as skating or skiing, mountaineering, etc.

Kettlebells are an ancient sports equipment. Suffice it to say that there are references to the use of weights on only emerging in the ancient era Olympic Games. And if now an exercise with a kettlebell can be done at will, then earlier its implementation was prerequisite for athletes.

The gunners of the 18th century were also forced to work with weights, because then they reloaded their guns faster and in this way could save many of their fellow soldiers. Over the centuries, the techniques have not undergone any changes, which means that when you perform, for example, a set of exercises with a kettlebell, you do the same thing as a man of the century before last.

So what is a kettlebell? This is a projectile made in the form of a sphere, which has a cast handle, usually it is all-metal. Although there are collapsible weights, there are few of them on sale. The weight of the smallest solid kettlebell is 4 kg, and the largest one is 56 kg, and it increases in increments of 4 kg (i.e. a 4 kg kettlebell, then 8, 16 and beyond).

People who want to learn kettlebell exercises for beginners need to buy a 16-kilogram (i.e. pood) one. As muscles improve and increase physical strength weights are bought for 24 and 32 kg. If your sports form leaves much to be desired, then you can purchase a lighter kettlebell.

Why is kettlebell lifting so popular?

Kettlebell Exercises for Beginners

First you need to master the jerk. It is performed with one or two hands. The back should be straight, and the projectile should be in the center of your body so that you can reach it with your hand clenched in a fist. So, you need to bend over, take the kettlebell by the handle and jerk it up to your chest, where you intercept it with your second hand and then return it to its original position. Or put the projectile in place and change hands.

Then traction in an inclination is mastered. The more weight, the better. However, one must proceed from physical condition body. The technique is not much more difficult. The left knee is placed on one edge of the bench, the left hand on the other edge. you need to straighten your right hand and take a weight in it. Exhale and jerk at the same time, pulling the weight up. The arm should be bent at the elbow. On an inhale, slowly return to the starting position. Only the elbows and shoulders work.

The exercise "mill" is performed as follows. The body must be tilted to the side so that the hand touches the foot, the second hand with the weight in it must be raised up. Change hands, repeat.

Arm muscles are weak, what to do?

It's no secret that not every one of us is in perfect physical shape. This applies equally to the entire body, and even more so to the limbs. What to do if your hands are weak, but you want to somehow strengthen them? For this there is special exercises for muscles with kettlebell.

• Straighten your back. In both hands, take weights of 16 kg. If they are too heavy for you, use less. Then the hands go down, but at the same time the palms should be turned up. In total, approaches are made from 2 to 4, repeated 8-10 times. The muscles of the hands and arms are perfectly developed and strengthened.
• Sit on a chair, put your feet shoulder-width apart. Left hand lies at the waist. The right hand, in which the weight is located, is placed with the elbow on the right knee, while the weight should be in weight. Pointing the palm up, bend the wrist in such a way that the kettlebell rises and falls. The hand is changed and the exercise is repeated. Approaches do 3, repetitions - 10.
• Stand straight with your feet shoulder-width apart. Take the weight in one hand, put the other on the waist. Raise your arm with the kettlebell above your head, then raise and lower it, while the elbow should not move. Repeat with the second hand. The exercise develops and strengthens the triceps muscle of the shoulder, 3 sets of 10 times are performed.
• Put a chair next to you and bend over, lean on the seat with one hand, while your back should be straight. In another, take a weight and stretch it along the body back, and then bend at the elbow. Change hands, perform 3 sets of 10 times.
• Take a weight in one hand, put the other on the waist. The hand in which the kettlebell is located should be raised to the chest along a tangent, while the elbow should not move. Change hand. Do 3-4 sets, repeat 8-10 times.

What can be done to strengthen the back muscles?

Of course, it is very good to develop and strengthen the muscles of the limbs. But judge for yourself, what is the use of this if the back muscles are rather weak and, under any load, begin to whine as if you were at least dragging a whole KAMAZ on you, and along with some kind of firewood or coal? What kettlebell exercises will help you strengthen and develop your back muscles?

• Put a chair next to you. Grasp the back with your left hand, and take the weight with your right. Bend your knees slightly left leg move forward a little right hand should be at the bottom. The weight must be pulled to the chest, and then released. Then change the hand. Do 5 sets, repeat 10 times.
• Take the weights in both hands, straighten your back, pull your arms together with weights to your chest, return to the starting position. Total approaches - 4-5, repetitions - 8-15.
• Well strengthen the pectoral muscles of push-ups on kettlebells. The projectile is placed on the floor, they lean on it with a hand, the second - on the floor, wring out.
• An exercise with a kettlebell, called the "standing press", develops and strengthens the triceps, deltoid, pectoral, dorsal muscles. They take one projectile, place it at shoulder level and lift it up above your head. You can help yourself by pushing your feet.
• A static posture allows blood to flow to the chest muscles. To do this, you need to take the weight by the round base and hold it between your hands, bend your arms at the elbows and hold it for as long as possible.

Are there any other exercises?

Yes, definitely. For example, to develop leg strength and strengthen the buttocks, there is an exercise "lunges". The projectile is taken in one hand, after which they take turns lunging back, changing hands if desired.

To burn fat and develop coordination, exercises that look like getting up help. At first, a sitting or lying position is taken, after which presses, thrusts, pushes are made without lowering the projectile to the floor, and at the end the weight must be raised above the head.

Twisting exercises improve and strengthen the abdominal muscles. The arm with the kettlebell is lowered along the body, after which a tilt is made to the other side. You can lie on your back, while the legs are bent at the knees, the projectile is held above the head with both hands. You need to raise your head and pull it to your knees.

I have weights 16 (24, 32) kg. How to train with them?

Often, many beginner athletes wonder if training with equipment, such as an exercise with a 24 kg kettlebell, can improve performance more than with regular dumbbell exercises. However, you need to carefully consider the training program, because time and energy are limited. All kettlebell lifting is built precisely on exercises with this projectile, so you need to consider whether it is possible to replace some of your exercises with kettlebell training.

Best Exercises

A set of exercises with a kettlebell is designed for shells of 16, 24 and 32 kg and consists of 7 points, each of which is repeated a certain number of times.

The first point is the throwing of the kettlebell. Do 3 sets of 15-20 reps. In order to perform a throw, you need to slightly tilt the hip joint, take the projectile and raise it sharply, while straightening the leg, as if jumping. The elbows should be kept outward from the kettlebell, and the shoulders should be directly above it, hold this position for as long as possible. The projectile should be close to the body. When straightening your legs, simultaneously raise your shoulders and, at their height, stretch the kettlebell with your hands. Elbows should be kept high. Then the elbows are turned so that they are below the weights. Hands form a hook in front of the shoulders. The hips and knees are slightly bent in order to take the weight of the projectile. From this all should be a smooth movement.

The second point is the kettlebell row with one hand, 3 sets, repetitions - 15-20. You need to put your feet so that they are hip-width apart. The knees are slightly bent. Bend at the hip joint, keeping your back straight. Put one hand on the back of a chair, take a projectile in the other. The arm should hang perpendicular to the floor. Pull the weight up while bringing the shoulder blades together. Return to original position. The back and head must be straight at all times, as excessive flexion and rotation of the torso can cause injury.

The third point is alternate bench press on the floor in 3 sets of 15-20 repetitions. It is necessary to lie on your back, holding a kettlebell in your hand (or a projectile in each). Squeeze weights, changing hands. When the projectile is raised, the body turns slightly. Change hands.

The fourth point is squats with kettlebells on the chest. Do 3 sets and repeat 15-20 times. Grab the kettlebell and hold it in front of you at chest level. Feet should be slightly wider than hip level and knees slightly bent. Bending your knees, lower your torso. With this movement, the upper body may tilt slightly. The knees remain above the feet during the squat. When the thighs are parallel to the floor, return to the starting position.

The fifth point is the push of the kettlebell with one hand (3 sets, 15-20 repetitions). Put your feet at shoulder level, bend your knees slightly. The projectile is taken with an overhand grip and placed on the same level with the ear. Perform a quick squat, immediately stand up, while lifting the weight above your head. The arm moves parallel to the body, and the wrist is above the elbow. Return to starting position. Can be lifted more weight when using this exercise (16 kg kettlebell, for example, instead of 8, or even more), since leg strength is involved here.

The sixth - swing with a weight, total approaches - 3, repetitions - 15-20. The kettlebell should be held between the legs, the body should be tilted, but the back should be straight. Swing the projectile back, then swing it forward with all your strength to chest level. The arms are held straight, while the hips are straightened, and then the knees with the ankles.

The seventh point is the "mill" with weights (do 3 sets of 15-20 times). The hand in which the weight is located is placed above the head so that it straightens. The back bends so that you can take the second kettlebell with your second hand. One kettlebell is held above the head while the other is raised and lowered at the same time. Then the hands change and repeat.

What is biceps and what it is "eaten" with

The biceps is called the biceps muscle. It performs 2 functions at once: it flexes the elbow and moves the forearm. The biceps has two heads: long and short. The long head is easy to use in all bicep exercises. But with a short one, you will have to tinker a bit, performing exercises for bending the elbow.

For biceps, the optimal number of approaches is from 5 to 8, and he responds well to them. But when a person can already withstand more serious loads, the approaches are reduced to 5 in order to increase the load on the ligaments and tendons, without which mass development is impossible.

Undoubtedly, if you do more sets and repetitions, you can also pump up biceps, but if for some reason a person long time does not exercise or refuses to train at all, then these muscles will soon disappear. But the muscles pumped up in the right way will not go anywhere.

Biceps training method

Looking at athletes or movie characters with powerful and massive arm muscles, most men want them to have the same. Why doesn't everyone succeed? No, heredity has nothing to do with it, and there is absolutely no need to eat meat, cottage cheese and anabolics with spoons. Undoubtedly proper nutrition- this is a very important factor, but it's all about training.

The thing is that novice athletes often violate the technique of performing exercises, and the whole point of training is to work not only hard, but also correctly. Incorrect approaches can cause injuries, such as joint damage.

The second is called "Giri. Sports of the strong and healthy. This book contains descriptions of exercises, talks about the mistakes of beginners and gives advice from experienced kettlebell lifters. The author himself trained athletes for many years and put all his long experience into the book, talking about how to build training program correct, given the age and physical fitness.

It remains to be hoped that your view of kettlebell lifting has changed, and you will not waste money and time on what sports "experts" impose. What is fashionable is not always beneficial for health, it is much better to read books, watch master classes of experienced athletes and make your choice.

Missed a workout? It doesn't matter if you have kettlebells at home. Kettlebell training at home is no less effective than classes in the gym. Just one kettlebell can replace a whole home mini gym. Kettlebell exercises to all the muscles of the body will help you stay in shape and diversify your training process. For training, you only need a kettlebell, some free space and set of exercises with kettlebells at home provided in this article.

Kettlebell exercises for all muscle groups

On this kettlebell exercises do not end. You can do bent-over rows with a kettlebell, deadlifts, arm extensions with a kettlebell behind your head, rows with a kettlebell to the chin, curls with a kettlebell for biceps, tilts with a kettlebell to the side and many other exercises with a kettlebell for all muscle groups.

A set of exercises with kettlebells for all muscle groups

A set of exercises with a kettlebell for beginners

• Kettlebell squats 3x12-15
• Mahi kettlebell 3x15-20
• One arm kettlebell press 3x8-12
• Kettlebell pull to the belt in an incline 3x8-12
• Kettlebell pull to the chin 3x8-10

A set of exercises with a kettlebell for advanced

• Squats with a kettlebell in one hand 4x12-15
• Push of two kettlebells 4х8-12
• Push-ups with kettlebells 3-4x8-12
• Mahi kettlebells 3-4x15-20
• Overhead double kettlebell press 3x8-12
• Turkish Kettlebell Lift 3x8-10

Kettlebell workout at home, this is a great way not only to keep yourself in excellent physical shape, but also to develop strength and increase muscle endurance, as well as improve posture. All exercises with kettlebells are distinguished by the natural biomechanics of movements. Therefore, the load between the muscles is distributed evenly and the risk of injury is minimal. Train for health!

Kettlebell lifting is a great way to get a full body workout in a short amount of time.

Kettlebell exercises are available at home for all categories: from the advanced athlete to the beginner.

What are the benefits of using kettlebells in your workouts?

Features of classes with kettlebells

Kettlebells take some getting used to - their unique shape and weight distribution make them different from dumbbells.

If you're just starting out with kettlebells, it's a good idea to consult with a trainer to reduce the chance of injury.

You can also learn how to move without kettlebells first before adding weight to the exercises.

What are the benefits of working with kettlebells?

• Combine cardio and exercise. Movements of the type will increase strength and endurance - this is the most effective mode of loading the whole body.
• Due to the intense nature of the workout, the duration of the workout is short, which is suitable for busy people. Kettlebell fitness has all the benefits that come with high intensity interval training.
• The weights are small and portable, so you can work out in your room or in the park without having to go to the gym.
• When performing exercises with kettlebells, the shoulder joint does not turn out, as when working with a barbell. On the contrary, such a load strengthens the tendons and ligaments, making the joints stiffer and less susceptible to injury.

Kettlebell training contributes to the formation muscle mass, which burns fat reserves throughout the day, while increasing your.

The distribution of mass in kettlebells engages a large number of stabilizer muscles and affects the target muscles with a wider range of motion. Even isolating exercises with dumbbells and a barbell do not give such an effect.

Kettlebell lifting uses complex whole-body movements that cannot be replicated on machines. Kettlebells should not be confused with normal strength training. Kettlebell exercises focus on the correct pattern of movements, and not on the work of the muscles.

Kettlebell exercises

In kettlebell lifting, competitions are held in two disciplines: a long push and a biathlon, which consists of a short push of two kettlebells and a snatch of one kettlebell.

The winner is selected by the number of repetitions made in the allotted time period. Exercises are performed with a weight of 16 kg, 24 kg and 32 kg.

Power juggling in men requires exercises with a 16 kg kettlebell, women and juniors are controlled with smaller weights from 8 to 12 kg. Kettlebell fitness includes a greater number of different exercises. Standard weight of kettlebells for their performance:

• women: 4–12 kg;
• men: 12–20 kg.

The weight should be selected so as to complete the exercises 10-12 times per approach.

bench press

• In a standing position, feet shoulder-width apart, with one hand, take the kettlebell at the level of the upper chest.
• Press the kettlebell up over your head, turning your elbow so that your palm is facing forward. Lock your hand in this position.
• Slowly lower the kettlebell to a standing position, engaging your latissimus dorsi.

After a series of repetitions, press with the other hand. This exercise can be done with two weights at the same time or in turn. When alternating movement, hold the second kettlebell motionless during the press.

Squats

• Grab a kettlebell with both hands at shoulder level, or use two kettlebells.
• Look straight ahead all the time and squat as low as possible. The knees are directed forward. You should crouch between them, keeping your torso and head upright.
• Pause at the bottom and rise into a stance pushing off with your heels.

Deadlift

• Begin the exercise by placing the kettlebell on the floor in front of you.
• Legs slightly wider than shoulders. Make sure your toes are in line.
• Sit down and take the kettlebell with your hands. Push off with your heels and straighten up with the kettlebell.
• Keep your back straight and bend down again, moving the kettlebell towards the floor.

dash

• Legs are slightly wider than shoulders. Grab a kettlebell with both hands and place it between your legs. Take your buttocks back, bend your knees. Make sure your back is straight and look forward.
• Raise your hips and swing the kettlebell vigorously, pushing it up to shoulder height. The arms are relaxed and straightened.
• Then let the kettlebell return to the position between the legs and repeat the swing.

The exercise can be done with one hand or alternate hands, switching them among themselves.

Push

• Place a kettlebell in front of you. Bend your knees a little, bend over and grab the kettlebell.
• Take a swing to create momentum. Move the kettlebell to your chest and straighten your body vertically.
• Then squat down and push the kettlebell up over your head. In the top position, the hand should be locked.
• Lower the kettlebell to the floor and do the next rep.

The jerk can be performed with two kettlebells at the same time. This is the hardest exercise in kettlebell lifting. When pushing for a long cycle, the kettlebell is constantly in the hang.

Muscles involved

Kettlebell exercises are basic, they help develop strength, coordination and endurance. All movements involve the hips, buttocks, back and shoulders.

• The hips, mainly the quadriceps and hamstrings, provide most momentum during the lifting phase of the kettlebell when performing swings.
• The abs, glutes, pelvis, and lower back strengthen the corset, which helps your body develop balance, strength, and agility. The work of these muscles during exercise stabilizes the spine.
• The latissimus dorsi and deltoids help raise the kettlebell to chest level. These muscle groups also act as stabilizers during the upward movement.

The non-profit watchdog group of the American Council on exercise tested the effectiveness of kettlebell exercises. On average, participants burned 13.6 calories per minute aerobically and 6.6 calories per minute anaerobically. In total, each athlete burned more than 20 calories per minute.

The researchers concluded that such a high rate of calorie burning is due to the large number of muscles used and the pace at which the movements are performed.

At the same time, during training, the participants recorded a heart rate of about 86-99% of the maximum.

Precautionary measures

A few safety tips to keep in mind before starting kettlebell training:

• Start all movements from the hips.
• Do not slouch or bend at the waist.
• Keep your elbows straight and do not strain your arms.
• Keep your shoulders in the joints, do not bend your wrists.

If you don't plan to compete in kettlebell lifting, there is no reason to swing the kettlebell to the extreme and carry too much weight.

At best, you will not be able to complete the workout, at worst, you will get injured. To take advantage of these exercises, use kettlebells of such weight that you can complete a large number of repetitions.

The balance must also be observed in the number of workouts with kettlebells. Remember that the exercises involve the whole body and there is a strength component, so your muscles will need time to recover. For beginners, 2-3 workouts per week are enough.