Best Kettlebell Set Exercises For Improving Performance 2019

Functional exercises are ones that improve a person’s ability to cope with the demands of their work or sports environment. Best Kettlebell set training is a highly functional method of applying resistance to the body. The functionality of any exercise can be rated according to its biomotor richness. ‘Biomotor’ means ‘life movement’ and so biomotor abilities are those abilities that are necessary for functional human movement in an environment where you must maintain your own center of gravity over your own base of support.

The best Kettlebell set review is a page to give to the best kettlebell exercise to complement the kettlebells you have for your home gym. We have grouped the exercise in the best kettlebell leg workout exercises. Best kettlebell exercises to target the full body.

An appropriate warm-up must be completed to prepare for the lifts that follow. It should consist of a pulse raiser, dynamic stretches and warm-up drills. A cool-down must be included to return the body to a resting state. This should consist of a pulse-lowering activity and stretches for maintaining or developing flexibility.

Fit library Example of warm exercises below

  • Bridge.
  • Plank.
  • Press-ups.
  • Squats.
  • Vertical jumping

Fit library Program Design

  • Typically kettlebell exercises are ordered according to the following principles:
  • 1.Complex movements earlier.
  • 2. Larger muscle groups earlier.
  • 3.Balanced muscle group selection.
  • 4. Smaller muscles (fixators/synergists) later.

training goals

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Best Kettlebell leg workout

fit library: kettlebell Kings

Best Kettlebell deadlift with one kettlebell

Movement Patterns: Deadlift
Equipment Used: Kettlebell set

Fit library Instructions:

  • Standing with your feet a bit wider than shoulder width with toes slightly turned out.
  • Reach down keeping the natural arch in your low back.
  • Grasp the kettlebell with your arms inside your legs.
  • Pick your chest up to look forward inhale then draw your belly button inward.
  • Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
  • Lower under control and repeat.

Fit library Best two-arm kettlebell deadlift

Movement Patterns: Deadlift
Equipment Used: Kettlebell set

Fit library Instructions:

  • Standing with your feet shoulder width apart between two kettlebells.
  • Reach down keeping the natural arch in your low back.
  • Grasp the kettlebells by your sides.
  • Pick your chest up to look forward inhale then draw your belly button inward.
  • Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
  • Lower under control and repeat.

Fit library: Kettlebell kings

Best Kettlebell Squat

Movement Patterns: Squat
Equipment Used: Kettlebell set

Fit library Instructions for the kettlebell squat:

  • Standing with feet wider than shoulder-width holding two kettlebells in the rack position on your shoulders.
  • Take a deep diaphragmatic breath; engage the TVA drawing the belly button inward.
  • Lower down into a comfortable squat keeping the natural arch in your low back, keeping your elbows up
  • Exhale through pursed lips as you return to standing.
  • Repeat for the prescribed number of reps.

Best Kettlebell set full body exercises

Fit library Best Kettlebell set one arm swing

Movement Patterns: Back/Hip Extension
Equipment Used: Kettlebell set

Fit library Instructions:

  • Standing with knees slightly bent holding a kettlebell with one hand between your legs.
  • Drawing your belly button in towards your spine bend forward at your hips beginning the kettlebell swinging just below knee height.
  • Explosively drive your hips forward extending your legs whilst swinging the kettlebell outward.
  • Control the kettlebell as it reverses direction at the top of the arc and swings downward.
  • Repeat the action to continue a fluid swinging motion.

Fit library:Kettlebell kings

Best Kettlebell set single arm snatch

Movement Patterns: Pull (Olympic), Snatch (Olympic), Squat
Equipment Used: Kettlebell set

Fit library Instructions:

  • Standing bent at hips and knees holding a kettlebell with one hand between your legs.
  • Drawing your belly button in towards your spine explosively extend your legs drive your hips forward and shrug your shoulder to pull the kettlebell upward.
  • Bend your knees to catch the kettlebell with a straight arms overhead controlling it as it rotates and lands against your forearm.
  • Slowly return to the start position and repeat.

Fit library: kettlebell kings

Best Kettlebell set Turkish get up

Movement Patterns: Vertical Push
Equipment Used: Kettlebell set
Muscle Groups: Outer Unit

Fit library Instructions:

  • Lying on your back on the floor holding a single kettlebell at arm’s length above your shoulder.
  • Drawing your belly button inwards perform a sit up whilst holding the dumbbell overhead using your opposite arm for assistance.
  • From the sitting position bend one knee and place your foot on the floor whilst tucking the opposite leg behind your knee.
  • Push off your leg to rise to stand.
  • Reverse the movements lowering under control then repeat.

Fit library: Kettlebell kings

Best Kettlebell set two hand swing

 

Movement Patterns: Back/Hip Extension
Equipment Used: Kettlebell set

Fit library Instructions:

  • Standing with knees slightly bent holding a kettlebell with two hands between your legs.
  • Drawing your belly button in towards your spine bend forward at your hips beginning the kettlebell swinging just below knee height.
  • Explosively drive your hips forward extending your legs whilst swinging the kettlebell outward.
  • Control the kettlebell as it reverses direction at the top of the arc and swings downward.
  • Repeat the action to continue a fluid swinging motion.

Fit library: Kettlebells Kings

Best Kettlebell clean and press

 

Movement Patterns: Back/Hip Extension, Bend, Clean (Olympic), Jerk (Olympic), Power (Olympic), Pull, Squat
Equipment Used: Kettlebell set

Fit library Instructions for kettlebell clean and press:

  • Standing bent at hips and knees holding a kettlebell with one hand between your legs.
  • Drawing your belly button in towards your spine explosively extend your legs drive your hips forward and shrug your shoulder to pull the kettlebell upward.
  • Bend your knees to catch the kettllebell controlling it as it rotates and lands just below your shoulder.
  • Explosively dip at the knees then extend your legs and push with your arm to push the kettlebell overhead.
  • Bend your knees to catch the kettlebell with a straight arm then stand up.
  • Slowly return to the start position and repeat.

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Fit library: kettlebell kings

Best Kettlebell Windmill

Movement Patterns: Back/Hip Extension, Standing Vertical Push
Equipment Used: Kettlebell set

Fit library Instructions for the kettlebell windmill:

  • Standing upright holding one kettlebell at shoulder height with feet just wider than shoulders.
  • Drawing your belly button inwards bend from the hip on a forward diagonal keeping the arch in your low back whilst simultaneously rotating your trunk to look upwards and straightening your elbow to push the kettlebell overhead.
  • Stand upright whilst holding the kettlebell overhead.
  • Lower under control returning to the start position and repeat.
  • Perform on the opposite side.

fit library Benefits of kettlebell training

  • It helps develop strength and power.
  • Considered a functional training tool.
  • Improves active flexibility and range of motion.
  • Improves body composition and gain of lean mass.
  • It improves core musculature and function.
  • Improves endurance and exercise tolerance.
  • It improves muscular hypertrophy.
  • Cardiovascular improvements where exercise is programmed appropriately.
  • Suitable strength training medium for female clients.
  • Additional training skills to offer as a fitness professional.

Many kettlebell lifts require a significant amount of work from the posterior kinetic chain.

The primary muscles of the posterior kinetic chain are the:

  • Erector spinae.
  • Gluteus maximus.
  • Hamstrings.
  • Trapezius.

These muscles benefit greatly from effective kettlebell training.

Fit library Physiological changes that will come from training with kettlebells

Cardiovascular

Regular physical activity has been shown to improve health, lower blood pressure and reduce the risk of coronary heart disease. Kettlebell lifts are energy-demanding and can be used to provide an overload for the cardiovascular system. Workouts can be specifically designed to target any of the energy systems (creatine phosphate, lactate and aerobic).

Fat loss

As a form of resistance training, kettlebells are a great choice for female clients looking to achieve fat loss.They’re an excellent training tool for obtaining a lean, well-defined physique without developing excessive muscle mass. Resistance training also increases bone density and strength.

Strength and power

Kettlebell exercises promote nervous system adaptations that increase strength and mobility while developing motor skills, such as coordination and balance. The thick handle of a kettlebell requires a strong grip and using one is a very effective way of developing grip and forearm strength. Kettlebells provide the lifter with the resistance needed to provide muscular tension and can be adapted to conform to hypertrophy training parameters. Kettlebell lifts develop whole-body strength and improve motor skills for many everyday activities and sports.

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