Pumping: kettlebell training for those who want to become stronger and more resilient

In this complex, we have collected movements that will strengthen the muscles of the arms, legs and body. And thanks to the interval format, training will also help pump endurance.

How to do the workout

The complex consists of the following exercises:

1. Thrusters with interception.
2. Driving with one weight overhead.
3. Side bend in a lunge.
4. Kettlebell lunges on chest.
5. Deadlift on one leg with a kettlebell.

Do all exercises for 30 seconds on each side. Rest 60 seconds in between. When you complete one circuit, rest 60 to 120 seconds and start again. Make two or three circles, focusing on your condition.

As for the weight weights, choose a projectile that you can lift about 10 times without much difficulty.

How to do exercises

1. Thrusters with interception

Place the kettlebell on the floor a short distance from your feet. Lean forward with a straight back, slightly bend your knees. Grasp the handle with your right hand, pass the kettlebell around behind your left foot and intercept with the other hand.

With a continuous movement, straighten up, continuing the circular movement of the projectile, pass it to your right hand and take it on your chest. Hold the kettlebell in a bent arm next to the chest, as if hanging on the thumb of the hand, as if on a hook.

Do squat to the parallel of the hips with the floor or slightly lower. Then, in one motion, straighten up and squeeze the kettlebell up. To lift it, use the momentum of the squat.

Lower the projectile to the chest, then tilt the body forward with a straight back and repeat the interception of the kettlebell under the left knee. Continue like this until the end of the 30-second interval. Then return the projectile to the floor and repeat the same with the left hand.

2. Driving with one weight overhead

Squeeze the weight up to full extension at the elbow and shoulder. Make sure that the hand is somewhere at ear level, and not in front of the body.

Do not squeeze the weight with your fingers - “hang” it on your thumb, like on a hook, so that the body of the projectile touches your forearm. You can relax the brush so as not to add unnecessary tension. Just make sure that wrist unbent under the weight of the projectile.

Carefully move around the hall for 30 seconds, keeping a rigid, tense body. Then change hands and repeat.

3. Side bend in lunge

Take the kettlebell in your right hand. Take a wide step back, slightly bend the knee in front of the standing leg, and straighten the one located behind and place the foot on the toes.

Lean to the side as far as you can and rise back up. Keep your body rigid. Make sure that the slope is strictly to the side, and not forward.

4. Kettlebell lunges

Take the weight on your chest and perform lunges in the passage through the hall. After 30 seconds, transfer the projectile to the other hand and continue.

5. Deadlift on one leg with a kettlebell

Take the kettlebell in your right hand. At the same time, lean forward and lift your left leg low, taking it back. Stretch your left arm out to the side to maintain balance.

Touch the kettlebell to the floor, return to the starting position and repeat. Keep your back straight don't slouch.

Did you manage to intercept the kettlebell from the first exercise?