Weight- a universal tool. With its help you can develop almost everything physical qualities, including accuracy, agility, endurance, strength, speed. The set of exercises I’m going to write about is designed for muscle development. shoulder girdle and breasts, i.e. muscles that are located above the torso. This complex is very powerful and allows you to increase not only strength, but also muscle volume in a fairly short period of time. I first became acquainted with this complex in Steve Kotter's program. It consists of 8 exercises:

1. Kettlebell press up from a lying position (the exercise is similar to the dumbbell press) x10
2. Bent-over kettlebell row x 5
3. Alternating standing kettlebell press x 5

4. Reverse exit with kettlebell x 5
5. Kettlebell snatch while sitting on a chair x 5
6. Exit with two kettlebells while sitting on a chair x5
7. Swing (swings) with two kettlebells x 5
8. Pullover with kettlebell lying on the floor x 10

Execution of the complex. Before performing, you must warm up thoroughly. The emphasis should be on the shoulder girdle and joints. Swing your arms clockwise and counterclockwise, rotate your arms above your head, pick up a jump rope or rope and, straightening it in front of you, perform figure eights with your arms around your body. After that, take the weight and press it overhead. Walk in this position for 10-20 seconds to stretch your joints, then switch hands. When you feel ready to begin, finish your warm-up. Remember that warming up not only serves to warm up your muscles and joints and prevent injuries, but also to put you in the right psychological frame of mind.

The complex is performed in 3 approaches. Those. You must complete all 8 exercises without resting between them. After this, you can rest for 1-3 minutes and perform all eight exercises again. And so three times.

Weight of weights. The goal of the complex is to develop balanced strength and increase muscle size, so the weight of the weights must be selected accordingly. If you are a beginner, try performing the complex with 16 kg kettlebells. You must choose the weight of the weights yourself so that you are able to perform the required number of repetitions, but not with ease, i.e. The weight of the weights should not be “warm-up”.

1. Kettlebell Press Up from a Lying Position
The exercise is similar to the dumbbell bench press. Lie on the floor, hold a kettlebell in each hand (so that they rest on your forearms) and perform upward presses. The number of repetitions is 10 times. Watch your breathing, lowering the weights - inhale, squeezing - exhale.

It is necessary to perform 5 repetitions. If you find it too easy to perform an exercise with one kettlebell, hold two kettlebells in one hand. Make sure your back is straight. Be careful that you can pull a muscle when using two kettlebells in this exercise.

After the first two exercises, the muscles feel quite tired, but you need to tense up and perform 5 presses with each arm. Get into the starting position (weights rest on your forearms and chest, back straight, feet shoulder-width apart). Perform a press with one arm, return it to the starting position and immediately perform a press with the other arm. Number of repetitions - 5. When performing a bench press, tightly grip the handles of the weights, try to tense your whole body. Perform the squeeze while exhaling.

If you usually perform this exercise with a weight of 16 kg, try doing 5 reps with a heavier weight. At first it will be difficult for you, the weight will fall, but over time you will adapt. As you perform, press your elbow toward your torso to stabilize your arm. After this, chair exercises begin.

The kettlebell snatch on a chair is performed to turn off the muscles of the legs and lower back from work and isolate the muscles of the shoulder girdle. Sit on a chair (preferably not high), place the weight on the floor. Perform a jerk of the weight and return it to the I.P. and repeat the exercise. Kettlebell snatch on a chair is performed 5 times with each hand.
If you can’t do this exercise, replace it with regular standing jerks.

The exercise is performed on a chair for the same reasons as the previous one. Likewise, if you find it difficult, replace it with a regular output with two weights.

The exercise is similar to the single kettlebell swing, but the double kettlebell swing is a more advanced version. If you find it difficult to perform this exercise correctly with a full range of amplitude, use a larger kettlebell. heavy weight with both hands and swing with it.

8. Pullover with kettlebell lying on the floor
Lie on the floor with the weight behind your head. Take a weight reverse grip(i.e. the bottom of the weight should point up, not down). On straight arms, perform Roundabout Circulation from behind the head, which ends in the lower abdomen. If you've ever done a pullover with dumbbells, you'll understand what we're talking about. Complete 10 reps.

After completing all 8 exercises, rest, but do not sit down, it is better to walk around and breathe deeply, so the load on the heart will be less. Over time, try to reduce your rest time. Perform three sets, i.e. three circles of 8 exercises. After this, you can safely rest.

This complex should be performed no more than 3-4 times a week, because... you must have time to recover by next training session. If you want to develop the muscles of your shoulders, arms and chest, as well as increase your strength, then this complex will help you with this. It can be performed in combination with cardio exercise (weight-bearing cardio complexes and running, etc.). Those. on Monday, Thursday, Saturday, perform a kettlebell complex for the muscles of the shoulder girdle, on Tuesday and Sunday - give the body aerobic exercise. It all depends on your individual abilities and well-being.

Fitness expert Sergei Strukov translated Greg Dea's text about the best exercise for the shoulder for the library of the Federation of Fitness Professionals.

One-arm kettlebell press works for everyone

Whether you're looking to improve power and strength or are rehabilitating movement patterns, the one-arm kettlebell press fits the bill.

I have used this exercise to compensate for the high volume of throws, receptions, serves and contacts in international level volleyball and handball players. Athletes systematically performing one-arm presses within training program, increase punching power and endurance.

But even if you're just doing fitness, you can use it to improve your posture and increase shoulder strength.

The one-arm press is the best because it meets the following criteria:

1. Safe starting and ending position.
2. Safe movement pattern.
3. Development of “push” power.
4. Identifying and protecting weak links.

Now let’s explain in more detail each of the listed advantages.

Safe starting and ending position

The starting and ending positions of the one-arm press are safer than other popular presses. strength exercises for the shoulder, such as front and lateral raises. The long leverage of front and side lifts often forces the scapula away from a stable position at the beginning and end of the movement. This is similar to lifting a crane off the ground before lifting a load onto a tall building.

Frontal and lateral raises cause more shoulder problems than any other exercise by targeting the muscles that try to hold the shoulder blades in relation to the neck and torso (the trapezius and rhomboids).

The main role of the scapula is to support the arm. It can move freely to maintain the correct position of the glenoid fossa in relation to the head of the humerus. With a “pterygoid” scapula (the medial edge moves away from chest or leans forward), or the medial/superior part of the scapula is higher than the lateral part, which places the glenoid fossa in a position that limits the elevation of the arm. This is wrong and not stable. In this position, the scapula loses the necessary orientation.

The one-arm press, on the other hand, offers the correct position. With one-arm presses, the scapula is dynamically stable, there is unlimited freedom of movement with situational support and maintaining the correct position.

The movement begins in a rack position, with the kettlebell directly in front of the shoulder. The kettlebell is placed on the forearm, with outside The hand is clenched into a fist, the elbow is directed forward. The palm of the hand is directed towards the face. In the final position, the kettlebell is strictly above the shoulder, the elbow is straight. Both of these positions, initial and final, stabilize the position of the scapula.

Safe movement pattern

The press from the starting position to the final position should be vertical. The elbow in the initial position is directed forward, and in the final position it is directed to the side. This means the shoulder joint moves from a neutral position to a position of external rotation, while at the same time the scapula moves into a safer position of retraction and superior rotation, opening up space for the shoulder joint to rotate and glide in a well-balanced position.

Another useful option overhead press, which the author of the article recommends: Bottoms-Up Kettlebell Presses for Solid Shoulders

One-arm kettlebell press – a “clean” movement. It is almost impossible to determine the correspondence of the timing, sequence and coordination of the motor pattern. However, if the pattern is unstable, abrupt, or divided into stages, we call the movement "dirty and heavy." The essentially opposite movement is smooth, which we call “clean and light.”

The one-arm press position does not produce a pigeon motion.: Many shoulder strength exercises that require lifting weights from behind the head result in an attempt to remove the weight from the neck. The result is a movement reminiscent of a pigeon's head movement, hence the name "pigeoning". The pigeon motion leads to joint misalignment and muscle activation in the upper neck, leading to pain and limited movement of the head and neck. If you want to avoid pigeon movements, watch your neck during rows or front raises. In a one-arm kettlebell press, the kettlebell is pressed from the normal position of the neck overhead, so no pigeon motion occurs.

The pressing pattern further tilts the scapula back, freeing up space for the rotator cuff to work and minimizing the risk of impingement. In addition to tilting backward, the scapula rotates upward, opening up even more space. Rotation of the scapula requires coordinated contraction of all back muscles.

Propulsive Power Development

This is a great exercise for developing “push power.” Power is work done per unit of time, so it requires strength, speed and control of movement.

Advantage vertical press– the ability to lift more weight than when lifting in front of you or through the sides due to the relatively short lever. There is more stimulation to the upper limb and the scapula remains stable. When the weight is too heavy, the movement loses speed and therefore power. It becomes messy and difficult. In this situation, the bench press can perform more work with a stable scapula and a larger load than the competing exercises (pulldowns, lateral or front raises).

By the way, Zozhnik also has a review of a scientific study by the American Council on Exercise. However, in that study they did not test the kettlebell press with one hand.

Protecting the Weak Links

The final benefit of this great exercise is the ability to eliminate weak links that are associated with injury risk.

The thoracic spine and rib cage, and everything that attaches to them, are involved in the one-arm press just as much as in the two-arm press. We have difficulty understanding and imagining precise joint movements that require complex coordination between stabilizers and prime movers. When someone can't perform any more reps or the weight they're lifting reaches a plateau, we assume they've simply reached their limit. But the reason is not always fatigue.

If you get a different number of repetitions of the kettlebell press with your left and right hand, we understand that the cause of asymmetry may be in the thoracic spine, chest, all associated muscles, neck and shoulder girdle. Identifying side differences directs us to improve function in these areas, removing barriers to bench improvement. When dirty and heavy reps reveal a weak link, we can change the weight and performance conditions to further improve.

When the load is too large for the normal pattern, compensatory movements occur. Most compensations occur with the person leaning back to turn the movement into an angled press for pectoral muscles. At the same time, the neck makes a “pigeon” movement, the lower back bends, and the shoulder blade moves away from optimal position. Pigeon neck is a dysfunctional compensation that impairs trunk stability. It can lead to pain, limited movement, and loss of motor control—three well-known risks of injury.

There are two simple ways To fix a similar error:

1. Sit down and complete the approach. This reduces demands on the hips and pelvis, providing a stable position for the lower back. Or you can stabilize your hips and pelvis by placing one foot on a chair or bench. The flexed hip of the elevated leg reduces the likelihood of anterior pelvic tilt and arching in the lower back.

Put your foot on the bench - this will help.

If your lower back still arches, simply elevate your leg off a chair or bench to prevent it. I prefer this single-leg variation as it involves pressure on the surface through the feet, ankles, knees and hips rather than through the six bones of the pelvis. This is a more complex exercise that loads not only the shoulder girdle.
Placing your foot on a box can help correct pelvic rotation.

2. The second method is to reduce the weight and finish the set cleanly.. Is not the best choice as long as the person compensates a light weight chasing repetitions. It is also a less favorable strategy because it requires conscious control of technique. Methods with self-restraint are preferable for adaptation than methods with conscious control. This helps keep the pattern in your nervous system better than weight loss.

Balanced shoulder – strong shoulder

If you want to good shoulders, then you need to switch to one-arm pressing in your pressing workout.

I have used this simple strategy for years to train athletes with high shoulder workloads. The combination of position, pattern and force power adjustments provided protection for athletes in pre-season training, as well as integration with other core exercises. Using the one-arm press, I improved the shooting ability of a Chinese national handball superstar with a torn labrum and rotator cuff tendon. I used the bench press for my own development and had no problem surprising big guys with starting weights higher than theirs. maximum lifts in front of.

Despite the obvious difficulty of the positions and pattern, none of my athletes who benched to failure experienced injury or post-exert soreness. Try this exercise. It works.

I can already hear the cries from gyms around the world:

...you can only do CARDIO with kettlebells!
...they only do swings with kettlebells and nothing else!
…kettlebells are a treat for schoolchildren!

Due to some trainers, some people have the misconception that kettlebells are exclusively associated with cardio training and should not be heavier than 6-8 kg. Therefore, it is not surprising that many do not consider kettlebells as a base for building muscles.

But despite this...

Kettlebells are perfect for building strength and muscle mass!

However, do not forget about the following important aspects of construction:

Exercises with kettlebells for mass

It doesn't matter what you train with, whether it's your body weight, a barbell, dumbbells or kettlebells. If you progress in weights, your body will adapt and become bigger and stronger. Increasing working weights and time under load is the main factor in muscle growth.

Proper nutrition

How well do you eat? Literally, what is in your hands right now? If you want to build powerful body, then your muscles should get enough protein.

Eat, eat and eat some more, but don't forget that quality is just as important as quantity. Sure, you can build muscle from the thousands of calories in hamburgers and fries, but the quality of the food should be your number one priority.

Complete rest

To put it bluntly, relaxation does not have to be paid for and is easily accessible, as well as infinitely beneficial in building your body. It’s hard for muscles to work during training; muscle cells are destroyed under stress.

But with subsequent rest, they are restored and become a little stronger and larger - this is a natural reaction of the body.

And if you have achieved harmony in the above, then below you will find six exercises with kettlebells that are perfect for building strength and mass.

Exercises with weights that lead to mass growth

#1. Clean-up with two kettlebell press

This powerful exercise(technically consisting of two) - basic in gaining mass. The double kettlebell press raise engages large muscle groups, leading to their growth, provided that the weight of the weights is correctly selected and appropriate recovery.

#2. Kettlebell Squats

Squats are the royal exercise for building strong legs. With them, you will not only build strength in your legs, but also strengthen your core and shoulder muscles.

#3. Alternating Bench Press

The problem with kettlebells is that it is impossible to perform a full-fledged classic bench press with them, but not everything is so bad. Lie down on any flat surface and perform alternate presses of weights, lowering them without clapping your elbows on the floor.

Try to have the weights meet in the middle of the rise and fall; this exercise is actually more difficult than it looks. To increase the load on the lower chest, perform the press from a half-bridge position.

#4. Alternate bent over rows

Just like the bench press, make sure the weights meet in the middle of their path. This exercise will keep your back tight and will also give your shoulders, biceps and core a good workout.

An additional benefit of this exercise is that it also targets the glutes and quadriceps, which help maintain body position.

#5. Snatch of two weights

The two kettlebell snatch will help build big, strong shoulders and back. Look at weightlifters and think, would they be able to lift heavy barbells over their heads if they had weak upper bodies?

#6. Twisting

Unlike previous exercises performed with two kettlebells, this exercise is performed with one. By adding this exercise to your routine, you will see amazing growth and the ability to lift heavier weights on other exercises.

That's it, now you know six great exercises for building strong body. What's next? And then we will create a training program based on them!

Kettlebell training program for mass

Rest no more than 60 seconds between sets, exercises in groups B-D Perform in circles, resting no more than 60 seconds between circles.

A1: Double Snatch - 3 sets x 6 reps

B1: Double Clean & Press - 3 sets x ladder up to 6 reps *
B1: Front Squat - 3 sets x ladder up to 6 reps *

C1: Bent Press - 5 sets x 3 reps on each side

D1: Alternate Bent Over Row (Seesaw Row) - 3 sets x 8-15 reps
D2: Alternating Bench Press (Seesaw Floor Press) - 3 sets x 8-15 reps

Notes

* Perform 1 repetition of each exercise, then rest for a few seconds. Perform 2 repetitions of each exercise, resting for a few seconds. Repeat until you reach 6 repetitions.

Try to reduce the rest time with the same weights with each workout. After the rest time is reduced to ~45 seconds, increase the weight of the kettlebells. IN different exercises You may need different weights of kettlebells.

Using a kettlebell you can replace your usual technique. In addition, holding and squeezing a kettlebell requires the work of more muscles. Previously, the kettlebell press was part of the mandatory kettlebell lifting triathlon complex. Now this exercise is used separately not only in, but also in gyms as an assistant for the development of deltas.

What muscles work when pressing a kettlebell?

First of all, when pressing a kettlebell, the deltoid muscles are activated, especially. Additional muscles are: triceps, upper trapezius muscle, diamond-shaped. In addition to the main muscles, when pressing, the muscles of the back and abdomen work, which stabilize the position when lifting the projectile, which does not happen to the same extent when military press rods. Like many exercises with kettlebells, the press develops deep muscles, which do not work with isolation exercises for the deltoids.

Benefits of standing kettlebell press

• Develops strength and mass deltoid muscles and triceps brachii.
• Increases the overall endurance of the body.
• Improves joint mobility.
• Improves the functioning of the heart muscle.
• Speeds up metabolism.

Contraindications and precautions

• In case of hernias, protrusions of the spine, or disc displacements, loading with weights is contraindicated.
• If you experience pain in the joints, even when working with light weights, you should wait to do the bench press.
• Do not “break out” your hand; keep your forearm and hand in a straight line.
• Try to perform the upward press concentrated, do not jerk. It is important not to confuse the exercise with, because they are performed not with the shoulders, but with an impulse due to the power of pushing out the legs.

Where to begin?

• Warm up the muscles and joints not only of the shoulder girdle, but of the whole body. Since the kettlebell press is not isolated work of the arms, the muscles of the back and abdomen are involved here, so it is important to avoid injuries by fully warming up.
• Naturally, first choose Not heavy weight loads – from 8 kg. If this weight turns out to be heavy, perform the load with lighter weights.
• Having mastered the technique with one hand, proceed to press two kettlebells while standing, also choosing the load correctly.
• Learn the technique of lifting the kettlebell to the starting position. The snatch, or lifting of the weight to the starting position, occurs like this: while bending over with a straight back, grab the handle of the weight, swing back and forth, allowing the weight to fly up. In the middle of the amplitude, bend your elbow and carefully rotate your hand so that the weight rests on your forearm.
• Never perform jerks through pain., always keep your back straight, avoid injury to the intervertebral discs and pinched nerve endings.

One-arm kettlebell press technique

After performing the movement, straighten your elbow as if you were dropping a weight. But the release should not be accompanied by a jerk in the joints. Smoothly lower the weight with a straight back.

Double kettlebell press technique

• Place two weights together, stand in front of them with your feet slightly wider than your pelvis stable position.
• Bend over and grab the arms, throw two weights to the starting position - weights at the shoulder, elbows pressed as close as possible to the body.
• Exhale and press both weights up above your shoulders. without leaning your body back.
• As you inhale, lower the weights to the starting point.
• Complete the set and gently release the weights without jerking and lower them to the floor.

Important! Perform the technique on straight legs, do not squat when pushing out the weights. Remember that the exercise is done in a concentrated manner, try to isolate your shoulders from the help of your pelvis and legs.

Conclusion

• For strength training must be performed 4-6 times on each hand, or two at the same time. But working with heavy weights in this mode requires good physical training athlete. In this case, the kettlebell press can be performed with a weight of 24 kg, and even 32 kg.
• If you work for a while When you need to perform the maximum number of repetitions, choose small kettlebells.
• When developing endurance select the weight of the kettlebell to perform more than 15 repetitions.
• For weight gain– 8-12 repetitions of 3-4 sets.

Don't forget about correct technique execution.

Kettlebell press technique in video format

Take your strength to the next level with these kettlebell workout routines.

If you're short on time (as most of us are), then choose a kettlebell on your next trip to the gym. Why? Weight-lifting is both a cardio workout and a strength workout. According to a recent study, subjects who performed kettlebell exercises (16 kg on average) for four weeks increased their tissue oxygen consumption rate index (VO2), which is a reliable indicator of cardiovascular health, by 6%. system and which the body can effectively use during high-intensity training

In the same study, subjects who did circuit training for the same amount of time did not increase their VO2. At the same time, a number of other studies confirm that training with kettlebells effectively increases strength and has a greater impact on muscles than jumping squats.

The whole beauty of training with weights is when the right approach- in their versatility. “Just one subject, but so many exercise options: from high-intensity fat-burning workouts with kettlebells to low-rep strength training. They are great for developing strength. hip joint without the risk of injury that occurs with a deadlift.”

We have prepared five programs for you that will help you understand how to properly train with kettlebells.

1. Supersets for quick results
2. Five exercises to gain muscle mass or burn fat
3. Five best abdominal exercises
4. Circuit training for strength
5. Advanced workout using two kettlebells.

But before we move on to the exercises, let's decide on the choice of equipment.

1. Professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of the weight,” Turner explains. “It’s useful when doing difficult exercises.”
2. Iron casting“I prefer cast iron rather than rubber. It seems to me that they are more stable. This allows you to efficiently perform exercises such as kettlebell wrist rows, when you need to move the weight of your entire body on them.”
3. Ideal weight “For men, I would recommend a weight of 16-20 kilograms. They’re heavy enough to challenge your muscles and get a kettlebell pump, but light enough to allow for high-intensity exercises and high reps.”

A set of exercises with kettlebells for all muscle groups

The beauty of kettlebell training programs is that the dynamic, natural movements help you get the benefits of both a fat-burning cardio workout and a heavy-weight, muscle-building workout at the same time. To make the training most effective, we have collected the exercises into supersets.

How to perform

Perform one set of ten repetitions of the first exercise in a superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to perform four supersets. Rest for two minutes and move on to the next superset. For exercises on one side, perform exercises on one side in the first set, and then on the other. To progress the load, add one repetition to each set until you reach 15, then increase the weight and start again with 10 repetitions.

Why does it work

Is it possible to pump up with kettlebells using this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after another without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work the abs in a standing position, and in the third, in a horizontal position. As a result, it accelerates heartbeat, which allows you to effectively burn fat and pump up big, strong muscles press.

Approximate weight

Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.

Superset 1. Compound Advantage

Work through all top part body with just two exercises.

1A. Floor press

Lie on the floor, holding a weight in each hand at chest level. Straighten one arm and push upward, lifting your shoulder off the floor and twisting your torso. Having lowered one arm, straighten the other using the same principle. Alternately repeat the arm press in a calm rhythm.

1B. Kettlebell wrist row

Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the weight, repeat with the other hand. Keep your core tight and keep your hips still.

Advice: "This great exercise on your core and back, which helps increase stability and therefore core strength,” explains Turner. “To make the exercise more challenging, bring your feet together as close as possible.”

Superset 2. Dynamic Strength

Use your core muscles to stay in position.

2A. "Mill"

2B. "Eight"

Bring the weight back between your legs, moving it from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep your movements as smooth as possible.

Tip: “This is a great core exercise because the movement requires you to keep your abs engaged to help you maintain balance.”

Superset 3: Core Benefits

Finish your workout with exercises that burn your abdominal muscles.

3A. Curl Press

Holding two weights above your head, sit on the floor with your knees bent. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to rise to the starting position and push your arms up.

3B. Moving the weights in the plank

You can perform each set of exercises with weights at home or in gym The results will not change depending on where you train.

Advice: « Good way diversify the bar. The further away from your body you place the kettlebell, the more difficult the exercise becomes. To make the exercise even more difficult, you can slightly lift the apparatus off the floor.”

5 Exercises to Burn Fat and Gain Mass

These five kettlebell exercises will help you lose weight and build muscle at the same time. Use the weight of the kettlebell so that the last repetition of the last exercise is as difficult as possible for you, but without compromising your technique. Choose training complex in accordance with your goals:

Fat burning

If your goal is to get rid of extra inches, perform 10 repetitions of each exercise. Fat burning workouts with kettlebells are performed in circles, without rest in between. Then rest for 60 seconds and repeat the circuit. In total, you need to do five circles.

Load increase: Add one repetition for each circuit until you reach fifteen. Then move on to heavier kettlebells, starting again with ten reps.

Muscle gain

If your goal is dry muscle mass, perform 12 reps on each set, then rest for 45-60 seconds. You need to do 4 sets of each exercise, resting no more than 90 seconds between exercises.

Load increase: Add one repetition for each circuit until you reach fifteen. Then move on to heavier kettlebells, starting again with 12 reps.

1. Kettlebell Push

Swing the weight between your legs while pushing your hips forward. Once it reaches abdominal height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat the movement.

Tip: “Make sure you don’t swing the kettlebell too far away from your body. This is a great exercise for building strength."

2. Overhead press

Get into a kettlebell chest position, holding the kettlebell at shoulder level with your elbow tucked to your side for extra support. Push straight overhead, using the most effective path to reduce stress on the shoulder joint.

Tip: “Start with your elbow under the kettlebell, then push your arm to a straight line, gradually turning it so that the palm faces forward in the final position. If you are using heavy weights, you can start from the chest.”

3. Kettlebell Snatch

Swing the weight between your legs while pushing your hips forward. When it is just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the momentum gained to bring the kettlebell straight above your head.

Advice: “Try to avoid placing your hand under the weight and do not perform the press as a separate movement. The exercise should be performed in one smooth movement."

4. Mill

Starting position: standing straight, holding the weight in an outstretched arm above your head, feet wider than shoulder-width apart. The weight distribution should be biased towards the hand that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: The Windmill exercise looks intimidating, but it's worth doing for core strength and shoulder stability. This exercise is also a great stretch for the hamstrings.”

5. Moving the weights in the plank

Stand in a plank position with your arms straight, your body in a straight line from the top of your head to your heels, and place a kettlebell on your right side. Swipe left hand under your body, take the kettlebell and move it to your left side. Repeat on the other side.

Five of the Best Kettlebell Abdominal Exercises

Exercises with own weight Great for working on core abdominal strength. But if you want to get rock-hard abs with clearly defined six-pack abs, then you need to add weights to your workout. One of effective ways- weights.

We have already talked about and want to expand the list with movements with additional weight.

“I use kettlebells because they are versatile. They allow you to perform basic exercises, and exercises for all muscle groups, are suitable for both beginners and professionals, they can be used both in the gym and at home,” explains co-founder of a fitness club in London, strength-building specialist Ashton Turner. “Exercising on one side disrupts balance by forcing the body to use more muscle to stay in place. Any movement behind the head, such as the Windmill, also requires core engagement in addition to balance.”

How to perform

Do three sets of ten reps, resting 45 seconds between sets, 90 between exercises. To increase the load, add one repetition per set to each workout until you reach 15. Then move to heavier weights, while starting again with ten repetitions.

Why does it work

These exercises help you develop your anti-rotation abilities, which helps you stand stronger on your feet. Also, this training program will allow you to achieve rock-hard abs and effectively work out your oblique abdominal muscles and lower back.

1. Kettlebell bench press

Lie on the floor, holding a weight in each hand at chest level. Straighten one arm and push the kettlebell upward, lifting your shoulder off the floor and twisting your torso. Having lowered one arm, straighten the other using the same principle.

Tip: “By lying on the floor, you increase core stability, thereby reducing the risk of injury,” explains Turner. “I invite my clients to “imprint” bottom backs to the floor. This helps prevent arching in the lower back and disabling of the abdominal muscles.”

2. Mill

Starting position: standing straight, holding the weight in an outstretched arm above your head, feet wider than shoulder-width apart. The weight distribution should be biased towards the hand that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: The Windmill exercise looks intimidating, but it's worth doing for core strength and shoulder stability. This exercise is also a great stretch for the hamstrings.”

3. Side press

Starting position: kettlebell at shoulder level. Tighten your core and lower your body to the side while straightening your arm. Try to keep the kettlebell as still as possible, instead move your body. Having reached the bottom point, return to the starting position.

Advice: " Great exercise on the obliques, since you need to maintain balance while pressing the kettlebell from the body. The lower you go, the greater the intensity of the exercise and the center of gravity shifts.”

4. Curl Press

Holding two weights above your head, sit on the floor with your knees bent. Slowly lower yourself to the floor, moving the weights toward your chest. Tighten your abdominal muscles to rise to the starting position and push your arms up.

Advice: “While sitting straight, tighten your pelvis, and when you lower yourself, twist your back, trying to touch the floor with each vertebra in turn. The slower you move, the harder your abdominal muscles work.”

5. Moving the weights in the plank

Stand in a plank position with your arms straight, your body in a straight line from the top of your head to your heels, and place a kettlebell on your right side. Move your left arm under your body, grab the kettlebell and move it to your left side. Switch hands and repeat the movement.

Advice: “A good way to diversify the bar. The further away from your body you place the kettlebell, the more difficult the exercise becomes. To make the exercise even more challenging, you can lift the weight slightly off the floor.”

Circuit training with kettlebells for strength

"The purpose of this circuit training with kettlebells - an increase in strength,” explains Ashton Turner, trainer at the London fitness club Evolve 353. “An excellent workout for athletic development, and much easier in terms of technique compared to the Olympic bench press. The selected exercises also translate into other types of load, such as running and jumping. They also allow you to develop strength, focusing on the back muscles. This means it's a great workout for rugby and football players."

How to perform

You can do both circuits and a finishing exercise, or, if you are short on time, one of two circuits and a finishing exercise. During circuit training, all exercises are performed in a circle, one set each, without rest. Record the time in which you manage to complete the circle and try to reduce it by at least a couple of seconds with each workout - this is a great motivation and way to track progress.

Circuit training 1

1A. Swing a kettlebell with one hand

Repetitions: 8-12 on each side

Stand straight with your feet slightly wider than shoulder-width apart. Brace your core, squeeze your shoulder blades together, and swing the kettlebell back between your legs to begin the swing. When you feel a stretch in your hamstrings and glutes, drive your hips forward, swinging the kettlebell in front of you. Squeeze your glutes as much as possible and lift the weight to shoulder level.

Advice: “The exercise develops a good sense of balance. When performing one-arm kettlebell swings, you should engage your core and obliques as much as possible to prevent your core from twisting.”

1B. One-arm kettlebell snatch

Repetitions: 8-12 on each side

Start by swinging the kettlebell with one hand, but once it's between your legs, shrug your shoulders back and up to keep the kettlebell as close to your body as possible. Raise your elbow to drive the kettlebell upward. When it is level with your elbow, rotate your arm under the weight and push upward until the kettlebell is level above your head.

Tip: “This exercise is great for building strength because it works multiple muscle groups at once and requires extra effort to complete the movement. It also helps increase the strength and stability of the shoulder joint.”

1C. Moving the weights in the plank

Repetitions: 16-24 on each side

Start in plank position outstretched arms, place a weight on your right side. Keep your hips tucked and your core engaged throughout the exercise. Move your left arm under your body and grasp the kettlebell. Move it to the other side, making sure that your hips remain straight. Lower and repeat with the other hand.

Advice: “One of the main conditions for working on strength in this exercise is tense core muscles. This exercise teaches you how to control your core muscles and also develops your sense of balance.”

Circuit training 2

Perform one set of each exercise in order. Rest 60 seconds between circuits. Eight laps in total.

2A. Swings with two kettlebells

Repetitions: 8-12 on each side

Stand straight, feet slightly wider than shoulder-width apart, and hold a kettlebell of the same weight in each hand. Brace your core, squeeze your shoulder blades together, and push the weights back between your legs to begin the swing. When you feel a stretch in your hamstrings and glutes, drive your hips forward, swinging the kettlebells in front of you. Squeeze your glutes as much as possible and lift the weights to shoulder level.

Tip: “By performing double kettlebell swings, you increase the weight used, which allows you to work more effectively on strength.”

2B. Two kettlebell push

Repetitions: 8-12 on each side

Start as if you were doing kettlebell swings. Once they reach abdominal height, extend your elbows back and lift your arms under and around the kettlebell to get into a kettlebell-on-chest position, then lower them between your legs and repeat the movement.

Tip: “This is an explosive strength-building exercise.”

2C. Carpal thrust

Repetitions: 8-12 on each side

Get into a plank position with straight arms and weights. Place your feet a little wider than usual for greater stability, and tighten your core and glutes. Pull one kettlebell upward, moving your elbow back toward your hips and squeezing your shoulder blades together. Shift your body weight to your other hand. Lower the weight, repeat with the other hand. Keep your core tight and keep your hips still.

Tip “This is a great core and back exercise that helps increase the stability, and therefore strength, of your core muscles. To make the exercise more difficult, bring your feet together as close as possible.”

Final exercise

3. Swing with two hands

Time: 60 seconds

Do as many two-arm swings as possible in one minute, then rest for a minute. Write it down best result and with each subsequent training try to improve it. However, the main focus should be on the technique of performing the exercise, and not on the number of repetitions. Just 8-10 approaches.

A set of exercises with two kettlebells for double results

Once you've mastered the beginner exercises and learned how to properly perform basic kettlebell exercises such as swings, presses, and cleans, you can move on to more advanced exercises. “Using two kettlebells is an advanced level of challenge because the exercise requires a strong sense of balance and muscle control,” explains London-based Evolve 353 trainer Ashton Turner. “Besides, two 16-kilogram weights seem lighter than one 32-kilogram weight.”

How to perform

Do three sets of ten repetitions, rest for 45 seconds between sets, and 90 between exercises. The second exercise involves alternately pressing the kettlebell upwards for each repetition. To increase the load, add one rep per set to each workout until you reach 15. Then move to heavier kettlebells, starting again with ten reps.

Why does it work

By using two weights instead of one, you are not breaking any rules. It doesn't matter whether you use one kettlebell or two, the load increases the same. The main thing is to make sure that you perform the exercise equally with both hands, otherwise you risk serious injury to the shoulder joint.

1. Swing with two kettlebells

Swing the kettlebell between your legs until you are in a neutral position (this will activate gluteal muscles). Try to keep your wrists as close to your hips as possible. At the top, tighten your gluteal muscles to reduce the load on your lower back.

Tip: “Place your feet a little wider than when performing the same exercise, but with one kettlebell. This will give you enough room for both kettlebells, and you will be able to target your hips, glutes, and muscles more effectively. back surface hips".

2. Kettlebell press

Stand upright in a kettlebell-on-chest position, then perform a deep squat. Alternately perform the kettlebell press from behind your head, looking in the direction of movement of the projectile.

Tip: “Great test for the hips and thoracic spine, as well as shoulder stability.”

3. Snatch with two kettlebells

Swing the weights between your legs while pushing your hips forward. When they are just below chest height, bring your elbows back and lift your arms under and around the weights, using the momentum gained to bring the weights straight above your head.

Tip: “Try to avoid placing your hands under the weights and do not perform the press as a separate movement. The exercise should be performed in one smooth movement. Two kettlebells greatly increase the difficulty and effectiveness of the exercise because you need to perform the same motion with both shoulder joints.”

Get into a kettlebell chest position, holding the weights at shoulder height with your elbows tucked to your side for extra support. Push the weights straight up overhead, using the most efficient path to reduce stress on the shoulder joint.

Tip: “Make sure both elbows are directly under the weight during the push and that the weight is directly above your shoulders as you complete the rep.”