Fitness & Health

Straight Out Of Russia – KETTLEBELL WORKOUTS

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During its reign (from 1971-1991), the Soviet Union dominated the individual sport stages bagging in the most gold medals in seven out of the nine Olympics. Today, top trainers are still influenced by the simple yet brutally effective methods that came out of the former USSR.

One of the regimens that are popular to this day are the kettlebell workouts. A cast iron weight resembling a cannon ball used for ballistic exercises that focus on strength, flexibility and cardiovascular workouts, kettlebells are one of the most effective equipment to use in your fitness regimen.

Ashish Yakthumba further supports the effectiveness of the kettlebells, insisting that it can be used to workout your entire body. To further strengthen his argument, he helped demonstrate one of his kettlebell routines that is great at cardiovascular and strength building. Which means it will leave you winded and sore at the same time. And for the fitness enthusiasts, that hits the sweet spot.

Follow this routine to get a full body workout.

1)Around the World

Stand in a shoulder width stance. Brace your core and keep your chest up with eyes forward. Keeping your trunk strong and stable, rotate the kettlebell around your hips, switching hands in the front and in the back. Focus on proper positioning in your shoulder blades and shoulders, and in maintaining tension throughout your lower back and abdominals.

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2)Kettlebell Figure 8s

Hold a Kettlebell while standing at a shoulder width stance. Drop your hips and let the Kettlebell move underneath you. Keeping your hips low and core braced, pass the kettlebell between and around your legs in the pattern of an 8. Stand back to upright position and simultaneously bending your elbow to bring the Kettlebell up into a curl. That completes one rep.

3)Half Squats

Hold a Kettlebell with both hands at chest level. Descend until you touch your elbows to your knees without flexing or rounding your spine.

4)Full Squats

Hold a Kettlebell with
both hands at chest level. Squat down without flexing or rounding your spine. Descend as far as you are able (striving to go below parallel) without breaking that neutral spine position.

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5)Kettlebell Dead Lifts
Stand upright with a Kettlebell in your hands. Keep your arms relaxed and let the Kettlebell hang freely while maintaining a grip with both your hands. Push your hips backwards, while maintaining a braced core and neutral spine. Drive through the hips, and squeeze the glutes. Your arms should remain straight, and the hips should drive the movement.

6)Calf Raises

Stand with your torso upright, holding a Kettlebell in your hand. Place the ball of the foot on a sturdy and stable area, which is around 2-3 inches tall, while your heels extend off and touch the floor. Prop yourself up on one foot to execute the exercise. Raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second. Slowly return to starting position to complete a repetition.

7)Kettlebell Rows

Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

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8)Kettlebell Supermans

Lay flat on your stomach with your arms extended overhead, holding a light Kettlebell. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

9)Pushups

You can always perform a traditional push up, but if you want to push yourself you can also use kettlebells to take things a step further. Balance yourself in a pushup position holding rested kettlebells in each hand and balancing your feel on another Kettlebell. Execute pushups while keeping your core tight.

10)One Arm Kettlebell Bench Press
Lie on a bench holding a Kettlebell at your chest. The kettlebell should be just to
the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the kettlebell at all times. Extend the Kettlebell upwards while keeping your back planted. Slowly descend the kettle bell. Use your chest to push the kettlebell up. Lock your arm at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly to the starting position.

11)One arm Kettlebell Flies
Lie on a bench holding a Kettlebell at your chest. Raise it like in the press but stop and hold before you lock out. With a slight bend on your elbow in order to prevent stress at the bicep tendon, lower your arm out in a wide arc until you feel a stretch on your chest. Return your arm back to the starting position as you squeeze your chest muscles and breathe out.

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12)Kettlebell Pullover

Hold a kettlebell upside down, using an overhand grip with one hand on each side of its handle. Lie on a bench with feet flat on floor in front of you. Extend arms toward ceiling directly over shoulders. Slowly lower kettlebell toward floor behind you, keeping arms straight. Pause and bring arms back up over your shoulders to complete the rep.

13)Kettlebell Curls

Sit on a bench holding
a Kettlebell using an underhand grip. Bend at the hips and touch your elbows to your knees while keeping your spine straight. Lower the Kettlebell by extending your elbows but stopping before they lockout. Curl the Kettlebell upwards using your biceps. Stop and hold at the top position and slowly go back to starting position.

14)Kettlebell Tricep Extensions
Raise a kettlebell overhead with both arms, pointing your elbows upwards and forwards. Start with your arms almost straight, just slightly bent. Now, keeping the upper arms straight, lower the forearms to 90 degrees. From this position extend at the elbows again until just before full extension. Lower slowly and under control. Do not allow the elbows to flare out to the side when performing this movement.

15)Half Turkish Get Up

Begin lying flat on your back with plenty of free space around and a kettlebell
by your side. Grasping the kettlebell in one hand, press it up and straighten your arm. Keeping your trunk stable, hook the leg of the opposite arm holding the kettlebell out to your side; raise your torso by contracting your abs.

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LOCATION: THE PUMP, JHAMSIKHEL SUPERVISED BY: ASHISH YAKTHUMBA MODEL: SACHIN PRADHAN

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