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One of the main advantages of training with a kettlebell is that you work more muscles with every exercise. “Kettlebell training teaches you to use your body as a unit,” says David Devito, instructor of Kettlebell H.I.T. “The exercises train your explosive power and strength, burning up calories rapidly. This results in lean muscle tone.”
Kettlebell exercises require a lot of movement. Perform them in front of a mirror to help you maintain good form, in order to avoid injury and maximise muscle growth. A false grip (see picture on right) is preferred during kettlebell training, for efficient movement and injury prevention.
Kettlebell Swing Works: Back, core and legs.
Stand with your feet slightly wider than shoulder-width, while holding a kettlebell by the handle with both hands. Hike the bell back between your legs, then propel it forward to sternum level, keeping your arms straight by explosively thrusting your hips and straightening your body.
Works: Abs, glutes, hamstrings and obliques.
Stand with your feet shoulder-width apart. Hold the kettlebell in your right hand. Lock the ball vertically above your right shoulder. While maintaining the lock, bend from your hips to the left, maintaining a straight torso. Return to the starting position and repeat. Perform the exercise on both sides.
Works: Biceps and chest.
Stand with your feet a little more than shoulder-width apart, with your toes angled out slightly. Hold the kettlebell on its handle with both hands. Keeping your knees in line with your toes, lower your hips until they’re just below your knees. Drive off your heels to return to the starting position, and repeat.