Lunge with a kettlebell on an outstretched arm. Exercises with kettlebells (more precisely with one). In what cases it is not necessary to do deadlift with kettlebells

Unlike bodybuilding and lifting, CrossFit athletes change exercises each time to change the load on the target muscles. One of the exercises that is often replaced with barbell or dumbbell rows is the kettlebell deadlift.

The main difference between this exercise and the barbell and dumbbell deadlift is the presence of a displaced center of gravity, which changes the load vector in amplitude, and, most importantly, it works not like a classic deadlift, but as a mixture of deadlift and t-bar pull.

Pros and cons of exercise

Deadlift with a kettlebell, like any weightlifting activity, has its pros and cons. Consider and weigh whether it is worth including this variation of the deadlift in your workout.

Benefit

The benefits of the exercise are as follows:

• This is a basic multi-joint exercise. Engaging the maximum number of joints allows you to stimulate the production of the male sex hormone and, as a result, speed up metabolism with a shift in emphasis to anabolic processes throughout the body.
• The kettlebell deadlift puts a lot of emphasis on the forearm muscles. Due to the shifted center of gravity, the load on the palm flexor muscles increases. This allows you to strengthen your grip much faster than with other exercises.
• Trains coordination and prepares the body for snatch exercises, incl. jerks and jerks.
• It combines the advantages of the Romanian deadlift (concentration of the load on the biceps of the thigh), while perfectly working out the middle of the back, which many people forget about.

If we compare contraindications with possible benefits, then the exercise certainly deserves its attention. In general, contraindications specifically for this exercise are the same as those for other spinal exercises.

At the same time, using the deadlift with a kettlebell on one leg is a great opportunity to shock the muscles and diversify the training load.




Harm and contraindications

Specific contraindications for performing deadlifts using weights with a shifted center of gravity are:

• The presence of problems with the muscular corset of the back. In particular, it is not recommended to use this exercise for those who have previously practiced traction with different grips, because of which one of the sides is more developed.
• The presence of problems with the vertebral discs.
• Use of a deadlift immediately after pull-ups. In particular, pull-ups relax and stretch the spinal discs, while deadlifting immediately after such a stretch can lead to serious pinching.
• Having back problems.
• The presence of postoperative injuries in the abdominal cavity.
• Peptic ulcer of the gastrointestinal tract.
• Pressure problems.

Special attention should be paid to problems with pressure, since the deadlift involves a specific breathing technique, due to which hypertensive patients may experience complications during the approach.

As for the potential harm, only with excess weight and a critical violation of technology can you get a vertebral hernia or microdislocation of the lumbar. Otherwise, this exercise, like a simple deadlift, does not have much harm.

What muscles are working?

When performing a deadlift with a kettlebell, almost all the muscles of the body work, namely:

• latissimus dorsi;
• rhomboid muscles of the back;
• forearm muscles;
• muscles of the thoracic region (due to the rather narrow setting of the hands);
• biceps flexor;
• trapezius muscles, in particular - the bottom of the trapezius;
• muscles of the lumbar;
• abdominal muscles and cortex;
• back of the thigh;
• biceps femoris;
• gluteal muscles;
• calf in static load.

In addition, the rear deltas work, although the load on them is insignificant. Triceps and front delts act as stabilizers, getting their load.

In fact, this is a universal exercise for working out the whole body. Although the base lies on the back of the corset, it can be used to create a small dynamic load on the auxiliary muscles on non-workout days.




Execution technique

Despite the small working weights, this exercise has an extremely specific technique, with variability. Consider the classic technique for performing deadlift with a kettlebell:

1. First you need to choose the right projectile.
2. Take the kettlebell with both hands and fix in the lower position.
3. Check your back for arching, and check your legs for a perpendicular angle to your feet.
4. Keeping your arch, start lifting with the kettlebell. It is important to take the shoulder blades back in the upper phase of the movement.
5. The head should always look forward and up.
6. To shift the load on the femoral part of the legs, the pelvis can be tilted back a little more than when working with a classic deadlift.
7. At the top, you need to linger for 1 second, then start the descent.

During the descent, repeat everything in the same way in reverse order. The main condition is to maintain a deflection in the back, which protects the body from various injuries and allows you to increase the effectiveness of the exercise.

Single leg variation

The single-legged deadlift technique is primarily designed to intensify the load on the back of the thigh. In addition, due to the shift in load and body position, the quadriceps of the leading leg are additionally involved, which moves the deadlift from the category of exercises for the back to the profiling exercise for the legs.

1. Grab the kettlebell with both hands.
2. Step one leg back slightly. Keeping your back arched, slowly begin the lift.
3. In the process of lifting the body, the non-leading leg should move straight back, making an angle of 90 degrees.

Otherwise, the execution technique is completely identical to the classic deadlift.

Don't forget about breathing. While moving up, you need to exhale. At the same time, in the upper amplitude, you can take not one breath, but several.

Selection of weight and grips

Despite the fact that the deadlift with kettlebells is much lighter than the classical one, the working weights must be selected with some adjustment. In particular, for beginner athletes, the recommended weight is 2 kettlebells of 8 kg, or 1 kettlebell of 16 kg. For more experienced CrossFitters, the calculation is in relation to the working weight.

For those who usually work with a weight of 110 kg or more, the recommended weight of both kettlebells is 24 kg. 3-pood weights are rarely seen in the gym, but they can be used. For those who work with weights from 150 kg, the weight of the projectile in each hand should be 32 kg.

For those who have not reached a working weight deadlift of 60 kg (with stable steady technique), it is better to avoid training with kettlebells for a while, as the muscle corset may not be able to stabilize the load, which means that the stronger side of the back (usually the right) may outweigh, which will lead to microdislocation in the spinal disc.

Training complexes

The deadlift with a kettlebell is a versatile exercise that can be used both in a preparatory scheme and in a circuit training. But still, the best result is achieved if you combine it with other kettlebell exercises on the training day. Consider the main complexes using deadlift with weights.

The lunge kettlebell row perfectly develops the latissimus dorsi, biceps, trapezius muscles and rear deltoids. It does not load the lower back at all, unlike the classic bent over row.

The exercise is great for functional, fat-burning, mass-gaining, cross-fit workouts.

Initial position

Get into a wide, steady lunge position by stepping forward with your left foot. Rest your left elbow on your left knee. Take the kettlebell with your right hand.

Lunge Kettlebell Row Technique

Vigorously pull the kettlebell to your waist and return it to the floor. At the same time, contract the right latissimus dorsi and trapezius muscles. Perform the desired number of repetitions. Then reverse the position (lunge forward with your right foot) and do the exercise for the left half of the body. This counts as one set of the exercise.

Kettlebell pull in lunge. Initial position.
Kettlebell pull in lunge. Finish.

Strive for symmetry of positions and sensations when performing lunge kettlebell rows on both sides of the body.

Breath

When pulling the weight to the waist, exhale, when lowering down - inhale.

Exercise Options

The lunge row exercise can be done with a dumbbell.

Well-trained athletes can pull two kettlebells at once, held with one hand.

As a rule, women choose kettlebells with a weight of 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try doing five reps of one exercise. If it's easy, take heavier weights. If you can't finish the exercise, you need less weight.

When you find your weight, you should not do all the exercises with it. Some of them you can do with a heavier weight, for others you will need lighter ones. Check the weight for each exercise separately.

As for the number of repetitions, focus on five sets of 10-15 times. If you feel you can do more, do it.

Kettlebell exercises

Russian kettlebell swings differ from the usual ones in that the kettlebell does not rise above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is better to start with simple Russian swings.

• Stand up straight, put your feet slightly wider than your shoulders.
• Grab the kettlebell with both hands, lean forward slightly and slide the kettlebell between your legs.
• The back should remain straight, without rounding.
• Swing the kettlebell up to shoulder level. The movement starts from the hips, and not from the hands, which provides the power of the push.
• Lower the weight down, bringing it between your legs again, and repeat the exercise.

This movement is similar to the previous one. The only difference is that you work with one hand.

One-arm swings allow you to better pump target muscle groups and are suitable for those who have already mastered kettlebell swings with two hands.

This exercise helps to pump your back well. It will be a great replacement for the dumbbell row. Due to the shifted center of gravity of the kettlebell, it will be a little more difficult to perform the exercise.

Exercise technique

• Take two kettlebells and lean forward with a straight back and slightly bent knees.
• Pull the weights up to your stomach. At the final point, the handles of the weights should be located in the stomach area.
• Pull the weights with your back muscles, not your arms.
• Keep your elbows close to your body, do not spread them out to the sides.
• Lower the weights to the starting position and repeat.

This exercise pumps the core muscles well, and also provides a load on the arms and legs. In addition, it looks quite impressive.

Exercise technique

• Stand with your feet wider than shoulder width and take the kettlebell in your right hand.
• Bend your knees, lean forward slightly with a straight back, and bring the kettlebell between your legs at body level.
• Bring your left hand back and take the kettlebell from your right hand.
• Move your left hand with the kettlebell forward and bring it between your legs back.
• Bring your right hand back and grab the kettlebell from your left.

During this exercise, you kind of describe the eight around the legs, passing the kettlebell from hand to hand. It may be difficult to coordinate the movements at first, but with a little practice you will get used to it.

Due to the inertia, the exercise is performed quite easily, so you can take the kettlebell heavier. The main thing is not to slouch your back, otherwise it may have a bad effect on.

This exercise will help to load the legs and buttocks. Due to weighting in the form of a kettlebell, you will get the coveted forms much faster than performing repetitions without weight.

Exercise technique

• Stand up straight, hold the kettlebell in front of your chest with both hands.
• Keep your elbows close to your body.
• Keeping your back straight and pushing your pelvis back, do a deep squat.
• At the bottom of the squat, the hip joint should be below the knees.
• Return to starting position and repeat.

If you want to load your leg muscles more and pump them up, try supplementing squats with jumps.

Exercise technique

• Stand straight, put your feet shoulder-width apart, hold the weight on outstretched arms below.
• Squat down until your thighs are parallel to the floor, or a little less.
• Jump out of the squat and repeat.
• To complicate the exercise, you can put pancakes or steppes under your feet. This will help deepen the squat, expand the range of motion, and increase the load.

During lunges, the muscles of the legs and buttocks are worked out, and lifting the kettlebell provides a load on the shoulders and arms.

Exercise technique

• Stand up straight, hold the kettlebell in a bent arm at shoulder level, elbow close to the body, hand turned palm to the body.
• Lunge forward and at the same time raise your arm with the kettlebell above your head.
• Return to the starting position by lowering the arm with the kettlebell during the lift.
• Repeat with the other leg.

The exercise perfectly pumps the muscles of the core, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those who have poorly developed rectus abdominis muscles, enslaved thoracic spine, or have back problems.

Exercise technique

• Sit on the floor on the buttocks, press the weight to the body and hold it in both hands, do not spread your elbows to the sides.
• Raise your legs from the floor, bent at the knees.
• Try to keep your back straight.
• Rotate your body to the right and left without rounding your back or lowering your legs.

This exercise requires some flexibility and good hip mobility. It simultaneously stretches the latissimus dorsi and strengthens the muscles of the core, arms and shoulders.

Exercise technique

• Stand with your feet shoulder-width apart, take the kettlebell in one hand and lift it above your head.
• Tilt to the side as far as the stretch allows. Ideally, you need to touch the foot with your hand. The kettlebell remains in the outstretched hand at the top.
• Return to starting position and repeat.

This exercise will help you pump the pectoral muscles, arms and core muscles.

Exercise technique

• Lie on your back, bend your knees and place your feet flat on the floor.
• Hold the kettlebell in a bent arm, the shoulder lies on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is turned towards the body.
• Squeeze the weight up, turning the elbow to the side, and the wrist with the palm to the legs. At the extreme point, the weight is located above the chin.
• Lower the kettlebell to the starting position and repeat.

This is another pretty effective exercise that perfectly pumps the muscles of the core and arms.

Exercise technique

• Stand with your feet shoulder-width apart, take the kettlebell in one hand.
• Bring the kettlebell behind your back and intercept it behind your back with your other hand.
• Bring your hand forward and grab the kettlebell with your other hand.

This is a universal exercise that combines the usual kettlebell swings with moving around the gym. Great cardio for those who are tired of the treadmill.

Exercise technique

• Perform a Russian kettlebell swing. When the weight is at the top point (at the level of the chin), put your right foot to the left, connecting them together.
• As the kettlebell descends from the top point, step sideways with your left foot, placing your feet shoulder-width apart.
• When the weight passes between the legs and goes up again, put your right foot to the left and connect them together.
• Repeat this exercise on one side and then on the other. To go to the right, you need to put your left foot during the swing, and when the kettlebell goes down, step with your right foot.

This exercise perfectly pumps the buttocks and hamstrings. Also, the load goes to the muscles of the core.

Exercise technique

• Stand straight, feet shoulder-width apart, hold the kettlebell in both hands.
• Tilt the body, take the pelvis back and lower the weight to the floor.
• Keep your back straight as you bend over.
• Return to the starting position by tightening your buttocks and abs.
• Repeat the exercise.

This is a fairly difficult exercise, so try it with a light weight first and add the pounds very carefully. When performed correctly, the exercise provides stress on the legs, buttocks and back.

Exercise technique

• Place the kettlebell between your legs, lean towards it with a straight back and grasp the kettlebell with one hand.
• Bring the kettlebell between your legs behind your body, gaining momentum, and then with a swing lift it to shoulder level, turning your arm so that the palm is directed towards the body.
• The elbow should be close to the body, the wrist continues the line of the arm, without bending. The weight seems to hang on the recess between the thumb and the rest of the fingers.
• Lower the weight so that it passes between the spread legs, and bring it up again.

This exercise will perfectly pump the upper body: arms, back and shoulders. It also involves the core muscles.

Exercise technique

• Take two weights and throw them over your shoulders. The elbows are close to the body, the palms are directed towards each other.
• Squeeze the weights up, turning your palms forward so that at the top point the weights are located behind the hand.
• Lower the weights to the starting position at shoulder level and repeat the exercise.

This is not only a strength exercise, but also a cardio load. If you choose the right weight, the very first set will raise your pulse perfectly. In addition, the exercise pumps the shoulders, chest and core muscles.

Exercise technique

• Place your feet slightly wider than your shoulders, put the weight on the floor between your legs.
• Bend over to the weight with a straight back, taking your pelvis back, grab it with one hand, and take the other back behind your back.
• Bring the kettlebell between your legs, making a small swing back, and then feed it forward.
• Snatch the kettlebell, bringing it over your head. The palm looks forward, the weight is behind the hand.
• Lower the kettlebell down so that it goes back between your legs again, and then repeat the snatch up.

Try to complicate and diversify the option with kettlebells. This exercise primarily develops the press, and due to the alternate lifting of weights, it gives a load on the arms and back.

Exercise technique

• Get into a plank position with your hands on the handles of the kettlebells.
• Raise one arm along with the kettlebell.
• Try to keep your body straight while lifting the kettlebell, do not rotate your hips. Ideally, the hips should be firmly fixed.
• Pull the weight with your back, not your arms.
• Lower the kettlebell to the floor and raise your other arm.

This is a very interesting exercise. There are quite a lot of movements in it, so you will have to make great efforts to keep your balance. With it, you can provide a load on all the muscles of the body.

Exercise technique

• Lie on the floor with your arm extended over your head. If you are holding the kettlebell in your right hand, bend your right leg and place your foot on the floor.
• Raise your body, holding the kettlebell above your head, go into the glute bridge. Lean on the right leg, straighten the left and stretch to the side.
• Bring your left leg behind your right and put it on your knee. You will be at the bottom of a lunge with a kettlebell over your head.
• Stand up from a lunge and place your feet shoulder-width apart.
• Return to the starting position, going through all the stages in reverse order: lunge, glute bridge, position on the floor with a bent leg and a kettlebell in an outstretched arm.
• Repeat the exercise.

This exercise works the same muscles as: chest, triceps, core muscles. Due to the fact that the hands are not located on the floor, but on the handles of the weights, the exercise becomes more difficult.

Exercise technique

• Stand upright with your hands on the handles of the kettlebells.
• Do a push-up, keeping your elbows close to your body.
• Try to tighten your abs and buttocks to keep your body straight.

This exercise combines the previous two, and therefore it is even more difficult and effective for pumping arms, back and chest.

Exercise technique

• Stand in an emphasis lying, leaning on the handles of weights.
• Do a push up.
• Raise one hand with the kettlebell to the waist. Keep your elbow close to your body and try to pull the kettlebell with your back muscles.
• Place your hand with the kettlebell on the floor and repeat the exercise with the other hand.

Kettlebell is a bowling ball-like projectile with a handle that is great for cardio and strength exercises, as well as stretching exercises. Kettlebell exercises at home or in the gym are great for both muscle growth and fat burning. Start by choosing a kettlebell weight that suits you - usually women choose 8-16 kg, and men 16-32 kg, although these weights may vary depending on the exercise. It's okay if you start with a light weight and gradually build it up! The number of repetitions and approaches will depend on the intensity and level of training.

For most of these exercises, we recommend doing 3-5 sets of 10-30 reps. Do not forget to follow the technique of their implementation. We advise you to start training under the guidance of a trainer or an experienced athlete to make sure that you are doing everything right. Ready? Then let's start!

1. Mahi kettlebell (Russian swing)

muscles

Level: initial

How to perform: stand up straight, legs are nonsense wider than the hips. Grasp the kettlebell handle with both hands, palms down. Bend your knees a little and drive your hips back, lowering your torso down, but not too much - this is not a squat! Then, in a smooth but vigorous movement, move your hips forward and swing the kettlebell forward. Remember that the movement should come from the hip, not from the arms, when you return to the starting position. Lower the weight back between your legs and continue swinging for 12-15 reps.

1. Mahi kettlebell with one hand

muscles: shoulders, back, hips, buttocks, legs

Level: Beginner/Intermediate

How to perform: the exercise is performed in the same way as the previous one, only here you hold the handle with one hand. While swinging with one hand, move the other hand as well to give more momentum to the movements. Change hands when the projectile is between the legs. Try to do 10-12 reps with each arm.

1. Kettlebell pull with two hands

muscles: back, arms, shoulders

Level: Beginner/Intermediate

How to perform: You will need 2 kettlebells for this exercise. Place them on the floor in front of your feet with your legs slightly bent. Then bend over, take the weights in your hands and pull them towards your stomach. Keep your elbows close to your body and your back straight. Lower the weight back. Do 12-15 reps.

1. "Eight"

muscles: arms, back, press

Level: average

How to perform: put your feet slightly wider than your hips, lower yourself into a squat a quarter. Keep your back straight and chest forward. Take the kettlebell in your left hand and circle it around your left leg, then return it to the position between your legs again. Pass the kettlebell to your right hand and circle it around your right leg. Continue to perform these movements, thus describing the number "8" in the air. Do the exercise for one minute.

1. Squats with a kettlebell on the chest

muscles: legs, buttocks, back

Level: average

How to perform: stand up straight, hold the kettlebell on your chest with both hands, keep your elbows close to the body. Lower yourself into a squat, pushing your hips back and planting your heels on the floor. Stop when your thighs are parallel to the floor or slightly lower. Return to the starting position and do 15-20 reps (or more). And remember, quality over quantity!

1. Kettlebell pull to the chin

muscles: shoulders, arms, buttocks, legs

Level: average

How to perform: Spread your legs slightly wider than your hips, turn your socks at an angle of 45 °. Place the kettlebell on the floor between your legs, squat down, tighten your core muscles and grasp the kettlebell with one hand. Then, straightening your legs and pushing off the floor with your heels, rise from the squat, at the same time lifting the weight up to the chin until the arm is bent at the elbow. Sit down again and take the kettlebell in your other hand. Do 10-12 repetitions for each hand.

1. Kettlebell press lunges

muscles: shoulders, back, arms, abs, buttocks, legs

Level: average

How to perform: stand up straight, hold the kettlebell on your chest with both hands. The arms are bent, palms facing each other. Lunge forward, lifting the kettlebell over your head. Return to starting position. Perform 10-15 reps on each leg.

1. Kettlebell pull to shoulders

muscles: back, legs, shoulders, arms

Level: average

How to perform: Spread your legs slightly wider than your hips, put the weight on the floor between your legs. Bend your knees, push your hips back and grasp the kettlebell with both hands. Extending your legs, pull the weight to your shoulders, spreading your elbows to the sides. Remember that the force must come from the hips and the arms must be fully bent. Keep your core muscles tense throughout the exercise. Lower the kettlebell back to the floor and do 12-15 reps.

1. "Russian twist" with a kettlebell

muscles: abs, oblique abdominal muscles

Level: average

How to perform: Sit on the floor, bend your knees and place them hip-width apart. Feet should be in contact with the floor with the entire surface. Holding the kettlebell with both hands on your chest, tilt your torso back at an angle of 45 °. Rotate your torso to the left and right at the waist, moving the kettlebell across your body.

1. "Mill"

muscles: shoulders, back, abs, obliques, thighs

Level: advanced

How to perform: take the kettlebell in your right hand, while the socks should be turned to the left at an angle of 45 ° to it. Raise the kettlebell over your head, lock your arm and keep your eyes on the weight (this will help keep your shoulders straight). Shift your body weight onto your right leg and begin to bend forward. In this case, the right hand should be in a straightened position above the head, and the left hand should be directed to the floor (the position is similar to the triangle pose in yoga). Slowly return to the starting position, controlling every movement. Do 6-8 reps for each side of the body.

1. One-arm kettlebell press

muscles: chest, arms, core

Level: average

How to perform: Lie on the floor and straighten your legs. Take a kettlebell in your hand, palm inward, and place it next to you. Raise the kettlebell up by twisting your wrist so that your palm is facing your feet. Return the kettlebell back to the starting position. Do 6-8 repetitions.

1. Rotation of the kettlebell around the body

muscles: back, arms, abs, obliques

Level: advanced

How to perform: Spread your feet hip-width apart and hold the kettlebell with outstretched arms at chest level. Bring the kettlebell behind your back with one hand, and pass it to the other, thus rotating the projectile around the body. Do 8-12 repetitions, and then reverse the direction of movement.

1. Mahi kettlebells with movement to the sides

muscles: legs, buttocks, back

Level: Intermediate/Advanced

How to perform: take a kettlebell and start swinging with both hands (see exercise number 1). When the projectile is down between the legs, take a step to the side with your right foot; then, when the kettlebell is again in the upper phase of the exercise, place the left foot to the right (that is, so that the legs are together). Continue moving to the right (10-15 steps) and then to the left.

1. Deadlift with kettlebell

muscles: legs, buttocks, arms, back, abs

Level: Intermediate/Advanced

How to perform: Place the kettlebell on the floor between your legs. Squat down and grasp the kettlebell with both hands. Maintain a straight back. As you lift the weight, tighten your core and glutes, and keep your arms straight. Do 12-15 repetitions, following the execution technique.

1. Mahi kettlebell with cleanup

muscles: legs, buttocks, back

Level: advanced

How to perform: hold the kettlebell in your hands between your legs. Swing it forward to shoulder level, but do not lower it back down between your legs, but bend your arm and press your shoulder against your body so that the kettlebell is at chest level (“chest lift”). Lower the projectile back to the floor and do 10-15 repetitions.

1. Army bench press with kettlebells

muscles: shoulders, arms, back

Level: advanced

How to perform: grab 2 kettlebells and take the weight to your chest. While pressing the weights up, lean forward so that the weights are behind your head. Return the weights to the starting position on the chest. Do 10 or 20 reps depending on your working weight.

1. Push in scissors with a kettlebell

muscles: shoulders, chest, back, legs

Level: advanced

How to perform: take the weight on the chest with the palm forward. Then bend your knees and, jumping up, spread your legs and squeeze the kettlebell up (the so-called “scissors push”). Maintain a stable body position! Stand with your feet together, holding the kettlebell above your head, and then lower it down. Repeat the exercise. To start, do 4-6 repetitions on each side of the body.

1. Kettlebell snatch with one hand

muscles: shoulders, chest, back

Level: advanced

How to perform: hold the kettlebell in your hand between your legs, bent at the knees. Pushing off the floor with your toes, jerk the kettlebell into a position on your chest, resting your shoulder on your side. From this position, press the kettlebell up over your head. Then return the projectile to its original position between the legs. These movements make up one repetition. Try to do 6-8 reps.

1. Plank with kettlebell pull

muscles: press, arms, back

Level: Intermediate/Advanced

How to perform: Take the weights in your hands and take the plank position. Raise one kettlebell to chest level. Remember that the elbow should be close to the body. Lower the kettlebell back to the floor and repeat the movement with the other hand. Do 6-8 repetitions for each arm, or do the exercise until you feel a burning sensation in your muscles!

1. Lifting the body with a raised kettlebell

muscles: press, arms, back

Level: Intermediate/Advanced

How to perform: Lie on the floor with your legs extended. Take the kettlebell in your right hand and lift it up. Then bend your left leg at the knee and begin to raise your torso, leaning on your left hand. If you feel the abdominal muscles tense, then you are doing everything right. Raise your torso completely to be in a sitting position. Slowly return to the starting position. Do 8-10 repetitions for each side of the body.

1. Push-ups with kettlebells

muscles: chest, arms, back

Level: Intermediate/Advanced

How to perform: These are regular push-ups, only with kettlebells in hand. Take kettlebells in both hands, take a prone position and do push-ups. Kettlebell push-ups are harder than floor push-ups. Perform 10-15 repetitions.

1. Push-ups with kettlebell rows with one hand

muscles: chest, arms, back

Level: advanced

How to perform: take a kettlebell in your right hand and take an emphasis lying down. Do push-ups, but in the upper phase of the exercise, bring your shoulder blades together and pull the weight towards you so that the projectile is about 15 cm from the body. Return to starting position. Perform 5-8 reps with each arm.

Kettlebell exercises are a great way to diversify your workouts. As with regular strength training, 2 sessions per week is a great start. Don't hesitate to incorporate kettlebell exercises into your regular workout routine, along with dumbbell, bodyweight, and cardio exercises. Give each muscle group rest (usually within 48 hours). Before you start doing exercises on your own, work out with a trainer. And remember that proper technique is the key to a safe, effective and fun workout!

According to materials:

http://greatist.com/fitness/22-kick-ass-kettlebell-exercises

One of the most effective exercises for increasing strength endurance and muscle mass is the deadlift. With its help, you can load more than 70% of the muscles, which will effectively affect the desired result.

Consider one of the variations of this exercise - deadlift with a kettlebell. If desired, dumbbells can be used as weights.

The main “trick” of the exercise is that the center of gravity shifts due to a change in the load vector in amplitude. As a result, the movements are classic, but the load is shifted to the center of the back and not only the extensors of the lower back, but also the rhomboid and trapezius muscles are involved in the work.

This exercise is perfect for "diluting" the training program.

The kettlebell deadlift is ideal or as a recovery exercise. In particular, it is recommended to do for those who are gaining tone after an injury or a long rest. Therefore, a kettlebell would be a good solution. Thus, The kettlebell deadlift is great for:

• girls;
• beginner athletes;
• Absence of a (free) neck;
• Recovery after injury or long rest;
• High loads are contraindicated.

The kettlebell deadlift is a combination of the positive effects of the t-pull and the deadlift.

The exercise has the following benefits:

• Involves most joints, ligaments and muscle fibers;
• Accelerates metabolism;
• Increases the level of anabolism due to the production of testosterone;
• Due to the load shift, the forearms and palms are more involved in the work, thereby improving the grip strength;
• Perfectly works out the gluteal region;
• Does not heavily load the lower back, which makes the exercise less traumatic;
• Works well in the middle of the back;
• Improves balance and coordination of movement;
• Strengthens the arms evenly.

What muscles work

The movement technique is the same as with the barbell, so the same muscles are included in the work as in the classic deadlift.

• Back. The extensors of the back, lower back, trapezius and rhomboid muscles, due to which the back is pumped inward.
• Legs and buttocks. Quadriceps, hamstrings, glutes. In the classic version, most of the load falls on the quadriceps, with a deadlift, the load falls on the buttocks and hips.
• Forearm. By shifting the load, they take an active part in the work.

Due to the narrow setting of the hands, the pectoral muscles are involved. A small load falls on the rear deltas. The anterior delts and triceps also receive a load, as they are stabilizing muscles.

Kettlebell Deadlift Technique

The execution is practically no different from the classic with a barbell. It is very important to choose the right weight. All this is individual, depending on the physical data of the athlete.

• For girls, the recommended weight will be from 2-4 kg each weight;
• For guys, this can be 2 weights of 8 kg or 1 for 16.

Dumbbells and weights are interchangeable equipment, so you can perform with any of these shells. Therefore, select the weight individually, starting from the smallest to the largest.

The technique is quite simple:

1. Choose the right weight projectile.
2. Grab the kettlebell with both hands.
3. Starting position: legs slightly wider than shoulders, back straight, keep the arch in the lower back. For a more thorough study of the buttocks, you can use. The knees are slightly bent. The gaze is directed forward.
4. Exhaling, we go down to the parallel position of the body in relation to the floor. To bend as much as possible, we help with our knees.
5. Taking a breath, we rise to the starting position, while reducing the shoulder blades as much as possible.

The number of repetitions and approaches each determines independently, depending on the goals pursued. It is better if a competent trainer helps with the training program. He will take into account the physical condition, age and, based on this, will select the appropriate mode of operation.

Basic Mistakes

To get the maximum result, the exercise must be performed correctly. During execution, there are the following errors that should be avoided:

• Lack of balance and coordination. If the projectile moves from side to side and the body deviates from a given trajectory, then efficiency is reduced and the risk of injury increases.
• Fast and dynamic movements. May cause strain or injury. Do everything smoothly and clearly.
• Wrong breathing. As a rule, many descend on inhalation and rise on exhalation. In the deadlift, everything should be the other way around.
• Back rounding. When working with a small weight, it spoils the technique, and with a large one, it leads to injury.
• Gaze control. The head is level, the gaze is exceptionally straight.

When should you not do a deadlift with kettlebells?

Like any other strength exercise, deadlift may be contraindicated in certain pathologies. In this case, it is worth postponing the exercises and consulting with a competent sports doctor, and not with a coach in the gym. Strength exercise can harm and lead to irreversible consequences.

If you experience the following symptoms, it is recommended to leave the exercise:

• Pain in the back or lower back. To do a deadlift, the lower back must be as strong as possible. To do this, you must first engage in restorative and strengthening exercises for the lumbar spine, as well as the pelvis and chest.
• Discomfort in the knees. Crunches, pain, and so on indicate that it is worth visiting a specialist.
• Head spinning, blurred consciousness. Perhaps some problems with the vessels. You should consult a doctor.