Pumping: 6 exercises with a kettlebell for a complete workout of the whole body
Miscellaneous / / May 16, 2023
This complex contains basic exercises with a kettlebell that will pump the muscles of the arms, shoulders and back, load the legs and buttocks. And to make the workout more intense, to disperse the metabolism and develop endurance, between circles of strength exercises there will be a simple cardio with a skipping rope.
How to do a workout
Do the following exercises:
- 12 kettlebell swings;
- 10 deadlifts with a kettlebell in one hand;
- 8 squats with a kettlebell;
- 6 rows to the chest in an inclination;
- 4 kettlebell presses.
When you are done with the kettlebell, take skipping rope and do 100 jumps. Rest 1-2 minutes and start again. Perform four such circles.
On single-sided exercises—deadlift, row, and press—first do all reps with the kettlebell in one hand, and the next round with the other. That is, in the first and third circles of training, you will do all the movements with the right hand, and in the second and fourth - with the left.
How to do the exercises
Mahi kettlebell
Take the kettlebell with both hands by the handle, tilt the body with a straight back and swing between the legs. With a sharp movement, unbend at the hip joints, sending the projectile up. When the kettlebell reaches the level of the collarbones, let it fall down and swing again. Continue in the same spirit.
Try not to strain your arms and straighten up sharper to give the kettlebell momentum for flight. And here's an extra strain buttocksto make sure that they work, and you can take the load off your back.
Deadlift with kettlebell
Stand with your feet hip-width apart and place the weight between your feet. Lean forward with a straight back and grab the projectile by the handle with one hand. Keeping your spine in a neutral position, straighten up with the kettlebell in your hand, then lower the weight back to the floor and repeat.
Kettlebell squats
Hold the kettlebell in front of your chest, taking it by the handle on both sides. You can turn the projectile upside down or take it on your chest, and cover it with your other hand on top - experiment in front of the complex and find the most comfortable position.
Squat down, keeping your back straight and heels - pinned to the floor. Go down as long as you can fulfill this condition. Straighten up and repeat.
Bent Over Chest Row with One Kettlebell
Stand with your feet hip-width apart, tilt your torso parallel to the floor, and grab the kettlebell by the handle with one hand. Slightly bend your knees, look at the floor in front of you.
Bend your elbow and pull the kettlebell to your waist. Do not lift the shoulder - let it remain lowered. Feel the muscles in your back tense. Lower the projectile to its original position, but do not put it on the floor until the end of the approach.
kettlebell press
Take kettlebell on the chest so that its bow hangs on the thumb, and the body lies on the forearm. Tighten the press so that the body becomes rigid. Squeeze the projectile up until the arm is fully extended at the elbow. Check that the shoulder at the top is flush with the ear, and not in front. Lower the kettlebell to your chest and repeat the exercise.
jumping rope
Try to keep your elbows close to your body and keep your core rigid. So you can maintain a high pace and not stumble over the rope.
Read also🧐
- Pumping: 20 minutes with dumbbells for a full body workout
- Pumping: a simple complex that will help you wake up and warm up properly
- Pumping: home workout for those who want to tighten the body for the beach season