A kettlebell, also known as a girya, is a weight usually made of cast iron or cast steel. It resembles a cannonball, though with a handle on top and is used to perform different types of ballistic exercises. The kettlebell is a great tool to use for people who want to engage in cardiovascular exercises, strength or resistance training. If you prefer exercising at home, you should seriously consider buying a kettlebell. It will greatly improve the intensity of your workouts and will allow you to lose more weight in a short span of time.
The Kettlebell Swing
One of the most basic exercises that you can perform with a kettlebell is the kettlebell swing. The Swing is one of the best exercises that will help you build your core strength and improve your resistance. First off, make sure that you choose a kettlebell that is light enough for you to lift. Putting unnecessary pressure on your back is not a good idea and you may end up dislocating a disc if you lift a lot of heavy stuff. If you are still trying to learn the technique, use a lower weight. Step in front of the kettlebell and make sure that you keep your legs open. Lift the bell with both hands while keeping your chest straight and take it up to the level of your chest. Then, bring it down so that the ball goes between your knees in a squatting position. The kettlebell Swing is an excellent workout that will help you improve your obliques and build resistance in your core.
Turkish Get Up
One of the slightly more complicated exercises that you can perform with a kettlebell is the Turkish Get Up. The first step is to lie on your side with the kettlebell next to your shoulder. You should start with a lower weight that you can easily control. Then you grip the kettlebell with one hand and use the other to cradle the bell for improved stability as you roll onto the other side.
At that point, press the kettlebell upwards and use both your hands for stability. Next, lift up your knee and use one hand to support yourself as you lift yourself slightly above the ground, with the kettlebell raised upwards. Use your other knee and move it in a diagonal position underneath your body with the kettlebell raised upwards in order to build resistance. This is an incredibly complicated workout and most people take a bit of time to learn the basics. You should consider checking out a video online in order to figure out how the exercise is done properly.
Kettlebell Squat and Deadlift
One of the most basic exercises that you can perform with a kettlebell is the squat and deadlift. Go into a squatting position with the kettlebell in front of you. Then, lift it up using your knees. As you rise, use your arms to lift the kettlebell up to your chest.