Das Kettlebell Workout – FitNFemale®

The training with Kettlebells has now become a popular alternative to conventional training with free weights. Kettlebells are so-called ball dumbbells, which were already used as trimming devices in the 19th century. Training with kettlebells requires not only strength, but also a high degree of body stability, as the torso muscles in particular are put under a lot of strain. Exercises with kettlebells consist of fluid movements that must be performed with proper breathing. Kettlebells come in different sizes and weights, so the kettlebells can be quickly adapted to the athlete's current performance level. A kettlebell workout concept trains the entire body and is ideal for building muscle mass and burning fat. Scientists have been able to prove through various studies that a 20-minute kettlebell workout can burn around 400 calories. Also, the cardiovascular system is trained in the best way, which is then again noticeable by an increased heart and lung efficiency. Training with kettlebells is simple and effective and can be done anywhere. It is suitable for both women and men, as the weights can be adjusted individually. Below we have compiled three effective exercises with kettlebells that you can integrate into your daily training schedule.

Why not try kettlebells?

A kettlebell workout does not necessarily have to consist of many different exercises. Often three exercises are enough for an effective training program. Especially the ladies are enthusiastic about a kettlebell workout, because this form of training can perfectly train the abdomen, legs and butt zone. The following exercises consist of the basic Swing exercise as well as the Chest Pass Rotation and Plie Squat to Row exercises. Always warm up at least 10 minutes before the workout. Start with the Swing exercise and then do the next exercises without a break. Then take a break of about two minutes before you start again with the three exercises. All exercises can be done in 5 to 20 sets of 10 repetitions. The workout should last about 20 minutes in total. The power and explosiveness of the kettlebell exercises must always come from the hips, so it is important that you pay attention to your hip movements during the workout.

Swing

The correct execution of a swing can be a science in itself. Body tension during the movement and a straight back are important, otherwise you won't have stability when performing this basic exercise. The correct technique of a squat must also be assumed for a swing. At the beginning of the exercise, stand shoulder-width apart and grasp the kettlebell with both hands. Now pull the kettlebell up to your hips with hanging arms. Now bend your knees and swing the kettlebell backwards through your legs. Now take a swing with your hips and stand upright again. As you do this, swing the kettlebell forward through the legs and finally stay upright. The kettlebell is thrown forward and the extended arms slow down the swinging at shoulder height. Now return to the squat position and start the exercise again.

Chest Pass Rotation

For this exercise, stand shoulder-width apart again and hold the kettlebell close to your body with both hands facing forward. Now turn your upper body to the right. Pull your elbows to your body and extend your arms again when you reach the right end position. As you do this, push your hips forward, creating a sort of throwing motion. Take a short break and rotate back to the starting position and start the exercise again from the beginning in the left direction.

Plie Squat to Row

Stand in a wide stance with toes pointing outward. Hold the kettlebell with both arms. Now go as deep as possible into the squat, while the arms remain motionless at the body. Now push the hips up explosively and pull the kettlebell up to the chest with both arms. The legs will be stretched upwards so that you stand upright. This is the final position from which you start the exercise again.