Among the training tools, kettlebells are useful tools. Of course, if a person uses kettlebells for a long time, it will also be helpful to the person. , but many people don’t know What are the five basic kettlebell movements, which mainly include kettlebell squats, upward presses, push-ups-high pulls, and single Leg deadlift, anti-gravity deadliftThese five movements. So let’slet’s learn about the five basic kettlebell movements Bar.
1. Kettlebell Squat
Hold the handle of the kettlebell and place your feet slightly wider than shoulder width apart. Squat down until your hips are parallel to your knees and the inside of your elbows, then stand up.
2. Press up
Hold the kettlebell with both hands and bring it close to your chest. Keeping your back flat and your weight evenly distributed on your feet, squat down until you Keep your elbows close to your knees. Then stand up with your legs straight, lift the kettlebell with your arms straight, and keep your eyes looking at the kettlebell.
3. Push-ups-High Pulls
Put the kettlebell on the ground and start from a standing position. Place your hands on either side of the kettlebell and step or jump into a push-up position; next, jump your feet back to the outside of your hands and grab the kettlebell, then stand up and bring the kettlebell up to your chin, keeping your elbows Taller than a kettlebell. Then slowly lower the kettlebell to the ground and repeat the above actions.
4. Single-leg deadlift
Lunge with your left leg in front, straighten your right leg and push back, press your heel on the ground, hold the kettlebell vertically with your right forearm On the ground, support your left elbow on your left knee, hold the kettlebell with your hands and pull it back to the hip position, keep your right upper arm parallel to the ground, then slowly lower it back to the starting position, and repeat. After completing one set, switch to the other side and repeat the above actions.
5. Anti-Gravity Deadlift
Let’s start with push-ups, but the difference is that you grab each handA kettlebell and feet slightly wider than shoulder-width apart. Alternately pull the kettlebell back on the left side. If you are an exercise expert, you can add push-ups when lowering the kettlebell. It is very important to pay attention to maintaining balance during this movement.