Extreme Kettlebell Cardio Workout 101
Health / Fitness
If you are looking for a unique Russian kettlebell workout that makes other workouts pale in comparison, you’ve found the right place. Today we’re going to share with you a series of kettlebell workouts that will test your strength, endurance, and willpower. You will need two kettlebells, some rubber matting, and a wide space to exercise. Image Credit: Kettlebell
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Image Credit: Annie Kettlebell Swing 2, crazysexyfierce.tumblr.com.
Breathtaking Kettlebell Cardio Workouts
Double Kettlebell Clean to Press
To begin this exercise, place two kettlebells in front of you. Bend at the waist and bend your knees slightly so you can grip the kettlebells easily. When you are ready to begin the exercise, drive your hips down, and raise the two kettlebells to chest level.
Lock them out at this point and then press upward so that they are above your head. Lock them out on top with your elbows. Hold the position for three seconds before lowering the kettlebells to chest level once again. Lower to knee level before exploding upward once again.
Whenever you lock the kettlebells at chest level; that is the “clean” phase. The “press” phase occurs when you press the weights upward, above your head. Keep your eyes on your kettlebells at all times!
Alternating Kettlebell Swings
Nothing says endurance like alternating kettlebell swings. For this exercise you will need one Russian kettlebell, the heaviest you can manage. Begin this exercise by swinging the kettlebell forward. Use your hip and core muscles to explosively swing the kettlebell away from you.
When the kettlebell reaches chest level, let go briefly so it falls back into the same arc in a downward fashion. At that precise moment when the kettlebell is about to go down, switch hands and use the other hand to guide the kettlebell downward.
Swing down and allow the kettlebell to go underneath in such a way that the back of your hand is parallel to the floor. Once the kettlebell is underneath you, grab the handle with your other hand before exploding upward and outward.
Kettlebell Side Swings
Russian kettlebells are phenomenal when it comes to developing overall body stability. Side swings will help train your torso so you can manage more difficult movements such as the Turkish get up or the windmill. You will need one Russian kettlebell for this exercise. Position your feet wide apart, and hold the kettlebell at the center with both hands.
Bend at the waist and, when you are ready, straighten your back while swinging the kettlebell to one side. Lean to the opposite direction as you swing the kettlebell to your side. Bring the kettlebell back to the center before doing the other side. I recommend three sets of ten repetitions each for kettlebell side swings.
Kettlebell Squat to Press
You will need two kettlebells for the Kettlebell Squat to Press. Begin this exercise by placing each kettlebell on either side of your shoulders. Slowly squat down until your hips are parallel to the floor. Your knees should not hyper-extend when you are squatting. Hold for two counts before moving upward and as you move upward, press both kettlebells overhead. Return to zero position and repeat. I recommend five sets of ten repetitions each for this exercise.
Video: 15 Min Beginner Full Body Kettlebell – No Repeat, Low Impact – Total Body Kettlebell Routine.
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