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Thursday, November 20, 2014

10 Core-Strengthening Kettlebell Moves

Challenge the core-strength, balance and stability with the movement of the World Kettlebell Club certified trainer and co-founder David Cross Train Method Schenk. You will continue to kettlebell with just one hand and the transition from one major calorie burning exercise to another to get into the rhythm and blast fat fast. This step is not for the faint of heart, so be sure to take the slow and start out with a light kettlebell first time you do it. Once you get your form down, moving to a heavier kettlebell and start touching their love handles.

About Rack Position
You will see that the position of the shelf kettlebell Schenk is a little different from what you may have seen before. He explained that the position of shelves that are used in this exercise is the most efficient way to rest between each exercise without having to set the kettlebell down. This allows you to flow back and forth, to maximize calorie burning. Instead of having to work to hold the elbows and off the hips, as is the case with most kettlebell exercises, kettlebell rests on recommending Schenk your hip, relaxing Your grip and pull your hands close to your chest, as done in the kettlebell competition.

1. Swing

Single-arm kettlebell swing swinging movements of other movement all depend on. It will develop the hamstrings, glutes, quadriceps, arm backs, both top and bottom and the power of your hand. In simple terms, Your kettlebell swing back and forth between your legs like a pendulum movement while maintaining a neutral spine-avoid to bend my back and neck. At the top of the swing, you should stand upright (knees unlocked) with the kettlebell in the mid body and bend elbows a little on Your arm swing. The goal is to move Your hips with the kettlebell in the movement smooth and fluid around the swings when you catch my breath at the top of every swing and exhale while walking between the kettlebell to your feet.

2. Snatch

Snatch is a natural progression of kettlebell swings. This is a full body movement with an emphasis on the back, glutes, hamstrings and shoulders. Swing the kettlebell above your head, that ends in the fixed position with your arms completely straight, parallel with your head, and it kettlebell that is resting on the back of Your lower arm. The goal is to grab Your time perfectly so the kettlebell makes contact with the back of your arm on the top of your swing as you straighten your elbows to avoid banging your arm.

3. Clean

NET is similar to the swing and will strengthen Your hamstrings, glutes, quads, both up and down your back, arms and grip you. However, instead of kettlebell swinging out and away from your body, your "clean" it into your body and hold it for a while in a position of shelves. In the position of the shelf, the kettlebell should rest on the V-shaped gap created by the biceps and the forearm, while your elbows resting on Your hips or at least reach towards it. You then swing the kettlebell back between your legs and repeat.

4. Press-Press

It is a great movement that targets the front of Your legs and arms. Start holding the kettlebell rack in position. In the position of the shelf, the kettlebell should rest on the V-shaped gap created by the biceps and the forearm, while your elbows resting on Your hips or at least reach towards it. Once you are in the position of the rack, dip down to no more than one foot to load your feet and then started to push the kettlebell above your head ends up in a fixed position with your arms completely straight and knees locked.

5. Jerk

This is one of the most pressing the kettlebell exercises is strong. You'll lift the weight overhead in order to challenge the feet and hands. In the position of the shelf, the kettlebell should rest on the V-shaped gap created by the biceps and the forearm, while your elbows resting on Your hips or at least reach towards it. Now, dip down to load your legs then began pushing the kettlebell overhead. Half way through the phases of driving it, drop below the kettlebell in the meantime continued to move upwards, which allows you to lock your elbows while loading your legs for the second time. You then stand for a complete jerk.

6. Clean & Jerk

This movement was a natural extension of the net as it allows you to seamlessly move the kettlebell up and over your head, shoulder and triceps gives extra work. After You have cleaned the kettlebell up and be in the position of the rack, dip down to load your legs then began pushing the kettlebell overhead. Half way through the phases of driving it, drop below the kettlebell in the meantime continued to move upwards, lock your elbows while loading your legs for the second time. Stand to complete shit. Jerk is a double-dip motion which will allow you to lift the heavy burden of overhead for long periods of time to burn a ton of calories.

7. Single-Arm Thrusters

This is a great total body movements that allow you to isolate one arm at a time while hitting all the muscles of your feet. Hold the shelf in position and kettlebell squat until your elbows are close to your knees. Now stand up and press the kettlebell overhead while you play your hands to face forward. Use your other arm to balance wherever it feels comfortable. Just as with all moves so far, it would be advisable to start with a light kettlebell until you have the form below. Have the proper forms will help you prevent injury and burn more calories at the end of the day.

8. The Overhead Squat

Overhead squats are a great exercise to develop all the major muscle groups in your feet while increasing strength and shoulder flexibility. Start in a standing position; your feet should be positioned slightly wider than shoulder width apart and tilted away from the kettlebell at 45 degrees. You have to look to the ceiling via the kettlebell. Start with a little twist at the waist (towards the kettlebell) and then hunker down until Your hips are level with your knees when you plant your left hand in the left leg. Then return to the starting position. The real challenge is to maintain an even distribution of weight on both feet while keeping Your heels on the ground throughout the movement.

9. Overhead Lunge

This exercise will develop foot and shoulder while challenging strength and postural balance. Start up with the kettlebell in your left hand locked out of their heads. Step your left foot back far enough to feel a little stretch on the left hip flexor. The shoulders and hips should be facing forward. Then lower down until your back knee almost touching the ground and you make a 90 degree angle on the front foot with your knee directly above your ankle. Stand back and repeat. Make sure to repeat on the other side, too.

10. The Windmill

These exercises will improve Your hamstring flexibility, tighten the love handle area and strengthen Your lower back. Start in a standing position with the kettlebell in your right hand, locked overhead. Your feet should be positioned slightly wider than shoulder width apart and tilted away from the kettlebell at 45 degrees. You have to look to the ceiling via the kettlebell. Begin movement by pushing hips back and right as you hit the left hand onto the floor, eventually placing it inside Your left leg. Once you touch the floor with your left hand, you then stand back. You can modify this exercise by bending the knees left.

What do you think?

Have you tried kettlebells yet? Whether you use it at the gym or at home? Do you get good results with them? What are some of your favorite kettlebell moves? Is there another type of exercise that you would like to see on LIVESTRONG.COM? Leave a comment below and let us know.

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