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\n <\/p>\n
Kettlebells are a handy tool for resistance training. Any exercise you can do with a dumbbell, you can probably do with a kettlebell too.<\/p>\n
Kettlebell variations distribute the weight differently and allow you to work through slightly different ranges of motion. In short, this means they offer a somewhat different challenge to doing the same exercise with a dumbbell.<\/p>\n
Plus, kettlebells allow you to do more explosive movements that require a little more momentum behind them.<\/p>\n
Perfect for delivering an efficient full-body workout, here’s how you can use just one kettlebell to do a session that works all the major muscle groups<\/b><\/a>.<\/p>\n <\/p>\n Before getting into the exercises, it’s helpful to understand the different ways you can hold a kettlebell.<\/p>\n One great thing about the kettlebell is that it is much more comfortable to hold in the front racked position. Grip strength becomes less of a problem, meaning your hands don’t get as sore from holding the weight, and you can do your exercises for even longer.<\/p>\n Any exercise you do in a racked position has the arms and core<\/a> working harder.<\/p>\n To front rack a kettlebell:<\/p>\n 1. With one hand, hold the kettlebell by the handle at shoulder height.<\/p>\n 2. Keep your elbow fully bent to do so, and make sure it’s tucked into the body and not flaring out.<\/p>\n 3. Don’t make your upper arms a shelf for the kettlebell; otherwise, you’ll end up with all sorts of bruises.<\/p>\n 4. Make sure your wrist stays straight and doesn’t start to bend back with the kettlebell’s weight.<\/p>\n The goblet hold involves keeping the weight close to the chest. By doing so, you activate your core<\/a><\/b>to stabilise your posture.<\/p>\n To goblet hold:<\/p>\n 1. Turn the kettlebell upside down so the bottom of the bell points upwards<\/p>\n 2. Hold the handles of the kettlebell underneath with two hands<\/p>\n 3. Keep the weight close to your chest by bending at the elbows and tucking them into the sides<\/p>\n Like the goblet hold, the bottom-up hold is done with the bell of the kettlebell facing upwards.<\/p>\n To bottom-up hold:<\/p>\n 1. With the bottom of the bell facing up, position your palms on the underside of the bell<\/p>\n 2. Allow the handle to fit in the space between your wrists, using your palms to secure the bell<\/p>\n The two-handed hold is where you simply hold the kettlebell by the handle with two hands.<\/p>\n You guessed it. Here, you hold the kettlebell by the handle with one hand.<\/p>\n
\n <\/p>\nHow to hold a kettlebell<\/u><\/h4>\n
\n <\/p>\nFront racked kettlebell:<\/h4>\n
\n <\/p>\nGoblet hold:<\/h4>\n
\n <\/p>\nBottom-up hold:<\/h4>\n
\n <\/p>\nTwo-handed hold<\/h4>\n
\n <\/p>\nSingle-handed hold<\/h4>\n
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\n <\/p>\nFor the legs<\/u><\/h4>\n
\n <\/p>\nKettlebell lunges<\/h4>\n