Leveling up: kettlebell supercomplex for the development of the whole body
Miscellaneous / / November 13, 2021
Work on strength, endurance, coordination and balance in one workout.
This complex is suitable for those who know how to do kettlebell swings and chest strikes. If you have never tried to work with this projectile, first choose the easiest option possible and try to perform each exercise separately, without timing. When you master the technique and stop getting confused, you can turn on the timer and do the complex, as described below.
How to do a workout
The complex includes five movements:
- American kettlebell swings.
- Standing on one leg + goblet-squat.
- Taking on the chest and lateral lunge.
- Raising the legs while holding the kettlebell.
- Weights press.
Set a timer and do the first exercise for 40 seconds, then rest until the end of the minute and move on to the next movement. Thus, do all five exercises and then start over. Do four circles - this will take 20 minutes.
As for the weight of the shells, be guided by your level of training. Well-prepared girls should try 12 kg, guys - 16 kg. For beginners, it is better to take a weight of 6-8 kg.
How to do exercise
American kettlebell swings
Take the kettlebell by the bow with both hands and tilt the body forward, bringing the projectile between your legs. The back should remain straight. Then powerfully unbend at the hip joints, directing the kettlebell forward.
Bring it to an overhead position and straighten your arms completely. Let the projectile drop under its own weight and wrap it back between your legs for a swing.
It is important not to lift the kettlebell with your hands, but to give it acceleration due to a sharp and strong extension in the hip joints. Keep your lower back straight and keep your heels on the floor.
Stand on one leg + goblet-squat
While holding the kettlebell with both hands, perform a deadlift on your right leg, keeping your left foot suspended slightly behind your body. After straightening, return your leg to the floor, grab the kettlebell with a neutral grip at the base of the arch and do a goblet squat.
Transfer your body weight to your left foot and lift your right foot. Repeat on the other side. During the deadlift, keep your lower back straight and your supporting leg not bent at the knee.
In goblet squats, also try to keep your back straight, press your heels to the floor.
Taking on the chest and lateral lunge
Perform a striking with your right arm, then take a wide step to the left, pull your pelvis back, straighten your back, and lower yourself into a lateral lunge.
Climb back up, swing the kettlebell between your legs, changing hands in the process, and perform a take on the chest with your left hand, and then a lunge to the right. Try to squat to parallel hips with the floor and not slouch.
Raising the legs while holding the kettlebell
Lie on the floor on your back, hold the kettlebell over your chest in outstretched arms, bend your legs at the hip joints at right angles and straighten them at the knees. Lift the pelvis off the floor and return it back.
Kettlebell press
Swing the kettlebell between your legs and take to the chest. Squeeze the kettlebell up, straighten your arm fully and lock your elbow. Lower the shell back to your chest, swing between your legs, and in the process change hands on the bow. Repeat with the other hand.
Keep the body rigid while pressing, making sure that the hand at the top is close to the ear, and not in front.
Write in the comments with what weight you worked. Did you have difficulty with any of the exercises?
Read also🧐
- How to do kettlebell swings to burn maximum calories and pump up your ass
- How to Snatch Kettlebells to Lose Weight, Build Endurance, and Strengthen Muscles
- 16 best kettlebell exercises to make you stronger and more enduring
I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers get only verified information. I compose interval workouts for the home and always test them myself. I love people and want everyone to be happy.
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