Among the exercise equipment, the kettlebell is a good equipment, and the exercise effect of the kettlebell is also good. I believe some people know about the kettlebell, but many people do not know the basic movements of the kettlebell. Of course, there are many People still know. So, what are the five most standard basic kettlebell movements? Let’s find out together below!
1. Kettlebell Squat
Hold the handle of the kettlebell with your feet slightly wider than shoulder-width apart. Squat down until your hips are parallel to your knees and the inside of your elbows, then stand up.
2. Push up
Hold the kettlebell with both hands and hold it close to your chest. Keeping your back flat and your weight evenly distributed between your feet, squat down until your elbows are close to your knees. Then stand up with your legs straight, lift the kettlebell with your arms straight, and keep your eyes looking at the kettlebell.
3. Push-ups-High Pulls
Place the kettlebell on the ground and start in a standing position. Place your hands on either side of the kettlebell and step or jump into a push-up position; next, jump your feet back to the outside of your hands and grab the kettlebell, then stand up and bring the kettlebell up to your chin, keeping your elbows Taller than a kettlebell. Then slowly lower the kettlebell to the ground and repeat the above actions.
4. Single-leg deadlift
Lunge with your left leg in front, straighten your right leg and push back, press your heel on the ground, hold the kettlebell in your right forearm and hang it down to the ground, support your left elbow on your left knee, hold the kettlebell in your hand and point it backwards Pull up to hip position, keep your right upper arm parallel to the ground, then slowly lower it back to the starting position, and repeat. After completing one set, switch to the other side and repeat the above actions.
5. Anti-gravity deadlift
Let's start with push-ups, except grab a kettlebell in each hand and place your feet slightly wider than shoulder-width apart. Alternately pull the kettlebell back on the left side. If you are an exercise expert, you can add push-ups when lowering the kettlebell. It is very important to pay attention to maintaining balance during this movement.