US Myprotein Writer
Kettlebells are a fantastic training tool to change things up with gyms even running entire classes with them now because they are so popular, and not to mention highly useful training tool. Let’s get you started with learning some moves to build up core strength using them.
Kettlebell Exercise 1: Sit and Press
Lay flat on the floor, take your kettlebell in both hands in front of your chest. Sit straight up, hold the position and then press the weight over-head. Lower it back to your chest and then return to your starting position.
The key is to do each stage slow and controlled, you may want to start with a light weight this can be tricky.
Perform 4 sets of 25 reps.
Kettlebell Exercise 2: Renegade Row
Get into a push up starting position with both hands resting on kettlebells handles. Then you will lift one kettlebell at a time in a rowing motion. Keeping the hips steady and controlling the movement the entire time.
20 reps (10 each side) for 4 sets.
Kettlebell Exercise 3: Deck Squat
Hold the kettlebell by the handle with both hands and stand in a squatting stance. Sit down into the squat then lower yourself back onto the floor, as you reach the ground and are flat take the weight over your body and behind your head then push with your feet until you are in a glute bridge.
Then lower the bridge, bring the weight back to your chest, sit up and return to standing by squatting upwards. This is a full body movement that will test your core to its limits.
Complete 15 reps for 4 sets.
Kettlebell Exercise 4: Side Bends
Take the weight in one hand while and rest it by your side. Slowly lean over to that side lowering the weight as you do keeping your abs engaged. Once you have reached as far as you can pull back up straight to standing. This will work your oblique muscles to the max, make sure you do both sides with this exercise.
25 reps each side for 4 sets.
Kettlebell Exercise 5: Straight Arm Sit ups
Lay flat on the floor with a kettle bell extended in one hand straight above you. Crunch up keeping the weight straight above you the entire time, pause at the top of the movement and then return to the starting position.
20 reps each side for 3 sets.
Kettlebell Core Exercises Into Action
Kettlebells can be used in a variety of ways and really work muscles you barely knew you had. Stabilizing muscles are used in core lifts such as squats and deadlifts so by doing these types of exercises you not only strengthen your abs which you can show off but you strengthen your core.
Your core will be the base for every movement you perform in weight lifting and athletically so it is important to focus on controlling these movements as best you can with weight you can manage. These exercises will humble you very quickly so start light and adapt as your competency increases.