Pumping: 5 kettlebell exercises you probably haven't tried

This complex for 10-20 minutes will help pump up the rectus and oblique abdominal muscles, and will also load the shoulders and back extensor muscles.

How to do the workout

The complex consists of five exercises:

1. Circling a weight around your head - 60 seconds.
2. Swing the kettlebells sideways with both hands - 30 seconds on each side.
3. Kettlebell lunge bends - 30 seconds in each direction.
4. Circling the weight around the body - 60 seconds.
5. Start Turkish rise - 30 seconds for each hand.

Do the exercises one after another, resting for 30–60 seconds between them. Perform one or two circles, focusing on your condition and availability of free time.

How to do the exercises

1. Circling a weight around your head

Place the weight between your feet, grab the edge of the bar with your left hand and lift the weight to chest level. Turn it upside down and pick it up with your right hand.

In a circular motion from right to left, move the weight behind your head and return it to the position in front of your chest. Then remove your left hand from the arch, lower the projectile until it touches the floor, while bending your knees and bending over straight

with your back.

Repeat all the steps in the other direction: lift the weight to chest level, grab the handle with your left hand, circle the projectile around your head from left to right and lower it down, holding it in your left hand. Alternate sides every other time.

2. Kettlebell swings from the side with both hands

Grab the kettlebell with both hands and swing on one side of your body. If doing it on the right, place most of your body weight on your right leg and lift your left heel off the floor. And vice versa.

3. Kettlebell lunge bends

Stand wide lunge with the left foot in front. Take the weight in your right hand and bend to the side, trying to maintain balance and move in a wide amplitude.

After 30 seconds, switch sides. Place your right foot forward and take the weight in your left hand.

4. Circling a weight around the body

Take the projectile in your right hand. Bend over with your back straight and touch the kettlebell to the floor to the left of your feet. Straighten up, direct the projectile by inertia behind your body and grab it behind your back with your other hand. Then touch the kettlebell to the floor to the right of your feet and repeat the same. Alternate sides every other time.

5. The beginning of the Turkish rise

Lay down on the floor, take kettlebell in your right hand, stretch your left on the floor. Bend your right leg at the knee and place your foot on the floor.

Squeeze the projectile upward so that it is held in a straight hand and above your shoulder. Raise your shoulder blades off the floor, resting on your left elbow. Then move to a seated position, continuing to hold the kettlebell overhead with your arm straight.

Do one kettlebell press and then return to the starting position lying on the floor. Repeat from the beginning.

Share your impressions of the training. Which exercise did you find most difficult?