16kg Kettlebell

1. Holding the kettlebell

Hold the handle of the kettlebell with both hands, keep the distance between the handles slightly greater than the width of the shoulders, palms facing the body, and arms hanging naturally.

2. Tighten the core

When performing kettlebell movements, keep the core muscles (abdomen, waist and back) tight to maintain body stability.

3. Keep your body posture straight

When performing kettlebell movements, avoid arching your back or collapsing your back. You should keep your chest up, ensure that the spine remains neutral, and tighten your abdomen to avoid compensatory abnormal postures of the shoulder joint and the spine core.

4. Pay attention to breathing rhythm

During the movement, pay attention to breathing, usually exhaling when exerting force and inhaling when relaxing. There is another issue that must be paid attention to in kettlebell exercise, that is, to do it within your ability.

Kettlebell movement recommendation

Kettlebell swing can be said to be one of the best full-body training movements.

Exercise points:

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold the kettlebell handle with both hands, arms straight, and place the kettlebell between your legs.

Use explosive force to swing the kettlebell to chest height, keeping elbows locked.

Keep your back straight and bend at the hips and knees to absorb the impact.

Keep your core muscles tight throughout the movement.