Perform  exercises with kettlebells  is a great way to add variety to our routine training d. If you are new to strength training or are just  loyal to kettlebells , we have a few exercises to help you improve your performance. There are different ways to work your muscles and one of the best is to use weights.

Kettlebell exercises

If you are a beginner, we recommend using the weights of 10 to 15 pounds , or its equivalent of 4 to 6 kilos. But if you are an experienced one, it will be better to use the 15 to 20 pound weights. The kettlebell exercises that we are going to mention below are ideal to add to your daily training. That is, you can combine all the exercises by performing a circuit.

1. Halo

For this exercise you have to hold the sides of the kettlebell and bring it to chest level. Then step forward with the right leg and the left leg from behind, like a lunge with the knees bent. Now you have to lift the weight to eye level and rotate around the head. Repeat the action with the other leg forward.

2. Lunge Up

Hold the weight with your left hand extended over your shoulder. The weight should rest on the back of your wrist. Take a step with your left foot and lunge back. Return to your position and repeat the action with the other leg.

3. Row

Keep the weight with your right hand hanging to the sides of your body. Take one step forward bending your knee and the other one back. Lean your waist forward so that your torso is at a 45 ° angle. Raise the kettlebell to abdomen height, pause, and lower again. Repeat 15 times and change sides.

4. Push press

Stand with your feet at the hips. Hold the weight with your right hand at shoulder height so that the ball rests on the back of your wrist. Now squat down and then stand up with the dumbbell facing up. Repeat the action with the other arm. Do 10 repetitions.

5. Squat And Curl

Stand with your feet at shoulder height and grasp the weight with both hands at chest level. Squat down and then get down and lift the dumbbell. Then get back to your feet to repeat the action but with two curls at the bottom of the squat position. Increase the curls as far as possible.

6. Swing

Stand with your feet at shoulder height and grasping the weight with both hands. Bend your knees slightly and reach the weights between your legs. Then you will have to swing the weight forward, using your legs as a spring. Perform 20 repetitions.

7. Triceps Press

Grab the kettlebell with both hands. Take a step forward with your right leg and the other is behind, so that your feet are staggered. Raise the weight directly overhead, keeping your elbows close to your ears. Now lower the weight to the height of the neck, pause and then raise it until you have your arms straight at the height of your head.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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