They may seem like fun, but kettlebells have the potential to add a game changer to your workout routine at home or at the gym. Incorporating kettlebells into your workout can help burn calories and build brutal strength in a short amount of time.
But contrary to popular belief, the kettlebell swing is not a good move to start with. This exercise requires a technical skill that can easily cause your back to hurt if done improperly. If you are at that point of not knowing how to swing, ask your gym instructor for help to teach you how to do it correctly and avoid the risk of injury.
While you find someone to help you, it's best to try to introduce safer kettlebell exercises that don't create too much risk.
Without kettlebell swings you can also train
Below we teach you four exercises with kettlebell, without the need to introduce the swing. Start by getting yourself a pair of kettlebells in different sizes so you can use them for different exercises. You can get one of 12, 16 and 24 kilos; Or if you think you are at a strong level, I recommend kettlebells of 16, 20 and 28 kg.
To do these exercises, perform each movement for four sets of eight to twelve repetitions each, resting one minute between each.
goblet squat
Stand with your feet hip-width apart, and toes pointed slightly out. Bring the kettlebell in front of your chest while holding it tight with both hands, elbows pointed downward. Bring your hip back to start the squat. Bend your knees to lower yourself until your thighs are at least parallel to the floor, keeping your chest up and your weight on your heels. Press again to achieve a standing position.
Zancada
Stand holding the kettlebell as you did for the goblet squat, or above your head if you want your heart rate to rise noticeably. Take a big step back with your right leg, lowering yourself until your knees form 90 degree angles. Press through with your left foot to stand up. Repeat with the other side.
One Arm Row
https://www.youtube.com/watch?v=2oUGxv-hO-A
Place your left knee on a bench, chair, or box, bend your torso forward, and place your left hand on the surface to support your body. Reach up and grab the kettlebell with your right hand, returning to this position where your body is parallel to the ground.
Pull your right arm up until your hand reaches the side of the chest. Lower the weight back down and repeat. Do all your reps on this side, then switch sides and repeat.
Load with the kettlebell facing up
Hold the handle with a straight wrist, the kettlebell should rest on your hand at shoulder level, pointing toward the ceiling. Your hands should be facing each other on your shoulders, and your elbows close to your chest. In this position, walk slowly for a short distance. Squeeze your abdomen well and do one or two walks for each series.