What Are The Best Kettlebell Exercises? Part 1
What Are The Best Kettlebell Exercises? Part 1
Want to know what the best kettlebell exercises are?
And no, do not fall for the clich the ones you are not doing answer. There are really only six kettlebell exercises that are worth your time and attention.
There are of course variations to these exercises, but here are the basics. And remember, just because they are basic, does not mean they are easy or of little value.
1. The Swing.
The Swing is the starter kettlebell exercise. It is performed by dead lifting the kettlebell up to a lockout position. Then is literally tossed between and behind the legs, with the lower back kept flat, and the chest out, with the head up and the eyes on the horizon.
2. The Turkish Get Up.
If the Swing is the foundation of kettlebell exercises, then the Turkish Get Up must be the framework. The TGU (or GU) works every single muscle in the body simultaneously like the Swing, but at a much slower pace, building supporting strength, or foundational strength.
3. The Goblet Squat.
Invented by legendary strength coach, Dan John, the Goblet Squat is arguably the easiest, quickest way to not only learn how to squat, but to do so safely and effectively.
Here is how to do it:
Hold the kettlebell by the horn the uprights on the handle and descend into the squat by pushing your butt back and keep your chest puffed out like you are trying to show off on the beach. Think about sitting between your hips as you descend. Keep your lower back flat the whole time.
When your elbows reach the tops of your knees, stop momentarily. Your hips should be slightly below the tops of your knees. Keep your elbows just inside your knees and push your legs apart with your elbows. Now sink down a little lower, still keeping your chest puffed out and your lower back flat.
Stop when your thighs touch the back of your calves and stand back up squeezing your gluts hard at the top.
The Goblet Squat is excellent for improving hip mobility and really allowing you to re-capture the squat, a fundamental movement pattern that so many people lose through cubicle-dwelling. The importance for physical fitness cannot be understated. The better you can squat, the stronger your body. For those of you wanting to lose fat, squatting creates an almost near un-paralleled demand for energy by the body. The more muscles you use, the more calories you burn.
So add the Goblet Squat in to your routine along with the other two kettlebell exercises and watch your progress sky-rocket!
You do not have to get these kettlebell exercises perfect to see fast results, you just have to get them going!
In Part 2, were all discuss the other three kettlebell exercises worth including in your kettlebell workouts. Until then, practice these until your form starts to break, but do not go near failure.
by: Geoff Neupert
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