6 exercises with kettlebells for complete training

The Kettlebells or Russian weights, as they are also known, they are a key tool in training CrossFit and that every day we see in more gyms. Given its versatility, you can find this type of weight both in the simplest exercises even in the most demanding training routines. Besides, Its use can help you increase your muscle power and resistance, since these weights shaped with handle have their center of external gravity at hand and allow us to make a wide variety of movements and starts, unlike traditional dumbbells. If you want to introduce Russian weights into your routines, then we tell you 6 types of exercises What can you do.

6 exercises with kettlebells to train

One of the great advantages of kettlebells is that they can be used for different purposes, either to burn calories, to make cardio and even as part of the rehabilitation work. Remember Always have extra protection to protect you from possible injuries that can cause discomfort. To do this, get a good team of wristbands, Knee and Lumbar protector. If you are going to use them often, we recommend you use Grips To protect your hands.

Kettlebells allow many different exercises. You can combine different grips and work with one or as a couple

Continue reading and take note of whatS 6 eJercices with kettlebells for your most complete training:

✅ Kettlebell swing

Kettlebell's swing is one of the most classic exercises. Its execution is very simple And it will help us strengthen the intermediate area of the body, also influencing the upper train and the lower train. To perform this exercise, place yourself in an initial position with your feet separated at shoulders and tips out. Take the kettlebell with both hands at chest height and slightly flex the knees by tilting the hip back, also pulling the weight. The Russian weight passes under the legs and with the inertia of the movement and a hip balancing take it to the head. Go back to the initial position and repeat. Here we leave you a video to see in detail how to make this movement:

✅ Seadilla with kettlebell

Surely the squatillas are one of the exercises you do the most during your training in the WODS or in the Open Box. In this case it is Include a Russian weight to increase resistance. Place yourself in a squat position with legs at shoulder height and toe ahead. Next, it slightly flex the knees, dropping your hip back, keep your back straight. Go down until it is in a 90º position with respect to the ground. If you want to increase the resistance, you can push with your elbows the inner part of the knees. Here we leave you a video to see in detail how to do this exercise with Kettlebells. In this post you will find in detail how to do Goblet Squats.

✅ Snatch or start with kettlebell

Snatch is one of the most complete exercises, since It involves several muscle groups in its execution Like buttocks, hamstrings, lumbar, shoulders, hip flexors, etc. For its execution, place your feet a little beyond the width of the shoulders with the tips pointing out and takes the kettlebell with one of the two hands. Then, flex your knees and lean your buttocks back while taking the kettlebell also back, passing it between your legs. Revea the movement and take advantage of inertia to carry the weight on the head. Go back to the initial position. Here we leave you a video so you can see in detail how you can make a start with kettlebell

✅ Zancada with kettlebell

The stride with kettlebell, as was the case with the squat, consists of adding the Russian weight to the exercise. All you have to do is follow the steps of this post to know how to make the strides, also known as Walking Lunges and take a kettlebell with each hand. Or if you prefer, you can see the details in this video:

✅ Turkish lifting

With this exercise, in addition to enhance the musculature, especially that of the shoulders, We will gain stability and balance.

Place the Russian weigh on the ground and then lie in such a way that it is on a side. The side of the side on which the kettlebell is located must be stretched and the leg contrary a bit flexed.
Then, gy it and take the Russian weighing with both hands. Change the position of the legs, that is, the one in the same hand as the bent Kettlebell and the opposite stretched.
We lift the Russian weighing with one arm and the other placed it at about 45º.
We lift our hip without losing sight of the kettlebell with the arm that has the weight completely stretched and the opposite arm supported on the ground. Little by little we get up until we are completely standing.
It is time to return to the initial position, in the same way that we have risen.

Or if you prefer, you can see the details in this video:

✅ Kettlebell Windmill

An exercise with Russian weights that will allow you to improve the flexibility of the hip while running the entire body. Yes indeed, requires a considerable technique and force, like the vast majority of exercises that involve so many muscle groups. To make the kettlebell Windmill you must start with the straight back, separate feet And with the Russian weight located above the head, with the arm in tension. With the arm chosen vertically and your back you must turn the torso while touching the opposite foot with the hand that does not have the weight. Hold the position a couple of seconds and return to the initial position using the hips and buttocks. Remember to keep the leg on the side of the stretched weight and slightly flex the opposite.