KETTLEBELLS!

Hello! Hello!!
​How are you? Are you having a productive week so far?! Or you haven't had time? Low energy? Or you've been on the go? Not a problem!! It's only Thursday, so lets end this week by working up a sweat!!! There's still time to make your weekly goal baby :D I don't believe that I have posted the following, so it's about time that I do...lol! :D Hopefully you'll want to get in a bada** workout after reading today's post about KETTLEBELLS!!

These days, kettlebells are a staple in nearly every gym in the world. Kettlebells burn loads of calories, builds core strength, and delivers the same aerobic benefits as running, with little stress on the joints. No wonder the kettlebell swing makes other gym moves envious...lol! BUT done wrong (and it's done wrong a lot), your risk for injury shoots way up!! The following tips will help to master the motion and get more out of every session ;)

​ - Stand tall, holding the handle with both hands, feet firmly planted shoulder-width apart. 

​ - Keep your back flat, lean forward from your hips to bring the weight between your legs (until your forearms touch your inner thighs). 

​ - Powerfully snap your hips forward and squeeze your glutes to stand.

 - Swing the weight in front of you, keeping your arms straight but not locked.

​ - Let the momentum carry the bell to about chest height, until your body is in a straight line, core braced. 

​ - Reverse the movement to bring the weight back between your legs and continue as 1 fluid movement. 

​Note: How high you raise the kettlebell depends on the version of the move you're doing. For example: With the Traditional swing, the kettlebell rises to chest height and with the Overhead swing, you raise it all the way overhead. 

​Now that you know how to "swing" into shape, give the following beginner-safe moves a FITastic workout :D If you don't have a gym membership, kettlebells are inexpensive and can be bought just about everywhere. I recommend using a 10 to 15 pounds (4 to 6 kilograms) kettlebell if you're a beginner and a 15 to 20 pounds (6 to 8 kilograms) kettlebell if you have experience with them. 

  
ROW
​Works upper back, shoulders, biceps, and abs.
Hold kettlebell in right hand with arms hanging straight at sides, legs staggered a few feet apart with left foot forward. Bend at waist so torso is at a 45-degree angle to floor, back straight. Lift kettlebell to rib cage, pause and lower for 1 rep. 
​Complete 15 to 20 reps.
​Repeat on opposite side.

LUNGE UP
Works shoulders, abs, and legs. 
​Hold kettlebell in left hand with arm extended above shoulder, weight resting on back of wrist. Step left foot back into a reverse lunge. Step forward to stand for 1 rep.
​Complete 10 to 15 reps.
​Repeat on opposite side.

HALO
Works shoulders and legs.
​Grip kettlebell handle with weight on top and hold at chest height. Stagger legs and bend knees. Lift weight to eye level. Slowly circle it around head to the left (weight and handles swap positions as you go). Circle it to the right for 1 rep.
​Complete 5 to 10 reps.

PUSH PRESS
Works shoulders, triceps, abs, and legs.
​Stand with feet hip-width apart. Hold kettlebell in right hand at shoulder height, weight on back of wrist. Squat then stand as you press kettlebell overhead. Return to start for 1 rep.
Complete 10 to 15 reps.
​Repeat on opposite side.

SQUAT AND CURL
Works biceps, upper back, abs, and legs.
​Stand with feet shoulder-width apart, toes turned out 45 degrees, gripping kettlebell with both hands at chest height. Squat until thighs are parallel to floor then do a biceps curl. Return to start. Do 2 squats then do 2 curls at the bottom of the second squat. 
​Continue adding reps to finish with 5 to 10 squats and 5 to 10 curls.

Of course, I should add:
SWING (Traditional)
​Works abs, glutes, and hamstrings.
​This kettlebell move is described above. If you know what you're doing, try using 2 kettlebells. 
Complete 20 to 25 reps.

   
​Keep in mind that feeling the ground with your toes helps you recruit your glutes and hamstrings. Overly cushy running shoes make it easy to rock forward, which can put your back at greater risk for injury. That said, training in minimal sneakers on a firm surface is best for both safety and performance when using kettlebells ;)
​If you have ANY questions, let me know and I'll get back to you!
​See you right back here on Monday!!
​HAPPY ThursYAY :D ​