Grab one or two of your best kettlebells, roll out your exercise mat, and try these four kettlebell exercises that will tone your upper body, lower body, and core muscles in under 30 minutes.
Kettlebell strength training brought to you by Functional Fitness Youtuber JTM fit It helps you build a stronger core while targeting your legs, buttocks, chest, back, shoulders, and arms. It's also more efficient because muscle groups remain largely untouched.
To perform the training, a set of heavy kettlebells that can be pressed above the head is recommended. If you only have one bell, work on one side at a time and share or double your reps. There is much work to be done.
What is the 4-Move Functional Kettlebell Workout?
A series of muscle-exhausting movements that are guaranteed to spike your heart rate and burn your entire body in just a short amount of time. Even if you can't go to the gym, all you need is enough space to spread out your mat from anywhere. teeth.
If you're new to kettlebell training, our guide on how to properly hold a kettlebell will help you get used to some of the grips that occur during cleans and squats. The aim is for him to repeat this exercise twice and immediately begin the next movement.
After completing a round of 4 moves, rest for 2-3 minutes and start the round again. His five repetitions of an effective full-body workout will get your heart rate up, build muscle, and boost your metabolism.
Here's a breakdown of the four exercises:
- sumo deadlift
- dual hike power clean
- dual front rack squat
- push press
Check out JTM Fit's 4-move kettlebell workout
Kettlebell complex involves performing exercises in sequence. This means that you perform each movement in sequence without resting. The video above shows you exactly how to do it, and remember to complete all eight reps before taking a break.
For example, start with two sumo deadlifts, then reset the bell to the mat and move on to a kettlebell power clean. After the second clean, keeping the kettlebell in a front rack position, he performs two squats, followed by a push press, which he performs twice. There's plenty of rest between rounds, and he only does the movement twice each round, so while tightening your form and engaging your abdominals, you can lift heavy (close to failure) and maximize your sets. will become.
Dual loading helps you achieve heavier loads overall, but you can also work unilaterally (on one side) with just one kettlebell. Unilateral training helps you achieve the same intensity on both sides of your body, preventing your dominant side from taking the lead. This is a particularly useful training tool if you want to strengthen weak muscle groups and recruit stabilizer muscles that help lift.
trainer tips
Sumo deadlifts focus most of your attention on the posterior chain muscles at the back of your body. Take a stance with your feet slightly wider than shoulder-width apart and place the bells side by side between your feet. Keep your back flat and avoid rounding your spine or arching your back.
When moving to clean your hike, step back a little to give yourself space. Again, keep your back flat and move the two bells toward your shoulders so they are closer to your body. Training is all about power. Unlike a regular kettlebell clean, you place the kettlebell on the mat in front of your body, swing it between your legs as you move up, and reverse the movement pattern when lowering the weight.
When squatting, remember to keep your knees moving outward, as if pushing off the ground with your feet. When holding the kettlebell in the front rack position, keep your heels on the floor and lift your elbows slightly. Here's a step-by-step guide on how to do a front rack kettlebell squat.
Finally, complete the complex by dipping your legs, pressing the weights over your head, hitting the bell into the air, and locking your arms at the top near your body. Your legs and core will help facilitate movement, but avoid squatting. This is not a kettlebell thruster.
During your workout, focus on keeping your spine neutral and tightening your stomach. When anyone starts to feel tired, the first thing they need to do is improve their form. Thankfully, he only has to complete two reps per exercise, giving him plenty of rest and fatigue before heading back to the pain cave.
More about Tom's Guide
Return to kettlebell
