Our third new video from our interactive training series looks at the use of Kettlebells.
Although Kettlebells have been around since the 1700’s they have only recently gained popularity and are fast becoming a favorite way to increase strength and improve your fitness. Kettlebell exercises help you improve your core stability and build your upper body, you can use one or two Kettlebells, whichever you prefer.
This video covers general use, the basic grips you can use with Kettlebells, the different exercises you can do including bicep curls, tricep extensions, squats, swings and the shoulder press. It also explores how you can begin to increase your difficulty of these exercises.
please watch the video below…
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Hello, and welcome to another instructional video form simply sweat. Today
we’re going to be looking at some basic uses for the kettlebell. As you can
see they come in a variety of different sizes. I would recommend that you
err on the side of a slightly lighter kettlebell to begin with until you
become comfortable with the techniques, making sure that they’re correct,
and the weight isn’t too much for you. Going too heavy too soon with a
kettlebell is a very easy way to injure yourself. So pace yourself.
What we’re going to look at today is the basic grips you can use on them,
the different exercises, and how to increase the difficulty of those
exercises even if you only have one kettlebell. So, to begin with, look at
the kettlebell itself. As you can see you’ve got a basic weight at the
bottom and a handle at the top. This is common with all kettlebells.
However, what you can do with these that you can’t do with say, an ordinary
dumbbell for example, is say for example you are doing a bicep curl.
Ordinarily, you would just take the weight, curl the weight up, and down.
That’s what you’ve got there. However, if you rack this up here, all of a
sudden you have shortened the length of a lever and you’ve got yourself a
slightly easier exercise. So therefore if your kettlebell is slightly too
heavy for that exercise, rack it up here, nice firm grip, you’ve got
yourself a slightly easier exercise, and then straight away. Progression,
you go back to resistance. Excellent. So, straight away we’ve seen you can
do bicep curls adjust them very easily.
Another exercise you can do for the arm is a triceps extension. Rack it
onto the arm, push it above the head. Now I’m just turning sideways so you
can see exactly what’s going on, but I would recommend with your spare
arm, support your elbow, keep it in place, drop the arm down so that the
elbow is at least 90 degrees and extend the arm back up again. Be careful
you don’t hit yourself in the back of the head. This is very easy to do.
However, with a little bit of time and patience you should be able to avoid
that eventuality. So the technique here, nice strong stomach, arm
completely vertical, make sure the top part of the arm does not move. That
remains stationary. The elbow is kept in place. That’s why I’m holding my
hand here, just to make sure nothing else moves. Elbow in place, drop the
forearm down, feel the stretch all the way down the back of the triceps,
pause, and extend up. Simple.
Next exercise we’re going to look at is the squat. Now, in other simply
sweat videos we have already examined several different leg exercises.
However, this is an easy way to increase the difficulty of some of those.
For example, the standard squat. Get a nice comfortable foot position as we
examined in the other video. Feet somewhere between 45 and 90 degrees.
Stomach strong, shoulders back. Take a hold of the kettlebell. Now if you
find that the hand space in here isn’t quite big enough for both hands just
have your little finger out the way. Stomach strong, shoulders back.
Squatting down as you would do. Back nice and straight, standing up. Again,
focus on the contraction on the front legs, squeezing the back side. Very,
very, simple. If you want to take this a little bit further, simply hold
onto it with one hand. Put your other hand either out of the way for
balance, behind the back, wherever you want to put it. Again, stomach
strong, good posture, shoulders back, looking forwards, touch it down to
the ground or near the ground and up. So down, pause, squeezing all the
muscles in the leg, and up.
The benefit of doing the exercise with just one side is that, for example,
holding it with my right arm there, all the pressure is going through the
right side of my body. If I’m keeping myself nice and upright the whole
time. All the core has to work a lot more rather than just holding it both
sides. That’s the benefit of destabilizing yourself during these exercises.
Again, because you’re destabilizing your body make sure that you start off
slowly, carefully, and with a manageable weight. So, we’ve looked at the
squat, we’ve looked how to increase that. The next thing we can look at is
the kettlebell swing. This is what most of you will have seen either online
or other people using these in the gym.
Take a hold of the kettle bell. Stomach strong, feet nice and wide, start
position, bend the knees, back nice and straight, looking forwards, and as
you stand up, again, squeezing the front legs, squeezing the backside, push
the hips forward and swing the arms to shoulder height. I will demonstrate.
So, down, up, and down. So power it up, push the hips forward, squeeze the
hips, and just let the weight drop down. Very simple. Again, I will
demonstrate from the side. Feet nice comfortable space. Down, up, and down,
squeezing the legs, squeezing the backside, pushing the hips forward. Very
simple. Looking forwards the whole time. Easy. Again, if you want to
increase this and you only have one kind of kettlebell. Take a hold of it
with just one arm. Hand wherever you want. Either out to the side for
balance, behind the back, entirely up to you. Stomach strong, down, and we
go for the one-armed kettlebell swing. Again, be careful with this. Make
sure your technique is good and you’re doing it controlled the whole time.
Simple. So far, we’ve looked at some basic exercises.
There’s one more we’re going to examine, and this is a full body exercise
focusing especially on shoulders. Again, choose whichever kettlebell you
want. Take a hold of the weight. You’re going to do several different
movements. Can be a little bit tricky to begin with, but it is worth taking
time and making sure you get it right to prevent bruised forearms. So, as
with all the other things, stomach strong, shoulders back, feet nice and
wide, touch it to the ground, stand up, and as you come up bend the arm
with the spare hand, place it against the kettlebell and rack it against
the forearm. You will see a lot of videos where they just swing it round.
I’ve found in my experience that is a very easy way to bruise yourself. So
grab the kettlebell, twist it round, place it around the forearm, and just
press it above the head. Control it down, spin the arm, and to the ground.
Simple. So I will demonstrate now the whole process nice and slow. Take a
hold, rack it against the forearm, press above the head, back down, to the
ground. And of course, when you’re doing all these destabilizing exercises,
make sure you do exactly the same for the other side.
So there we go, that was a short instructional video on how to do some
basic exercises with the kettlebells. Thank you very much and feel free to
take a look at our other videos, or visit Simply Sweat.com. Thank you.