6 Kg Kettlebell

 

Kettlebell swing (explosive training)

 

Movement essentials:

Stand with feet wider than shoulder width, hold the kettlebell with both hands

Bend knees and hips, swing kettlebell back between legs

Use hip explosive power to swing kettlebell forward to shoulder height

Keep spine neutral and knees stable

Key points: Hold handles above knees when swinging back, fully extend hips and knees when swinging up, and tighten core muscles at the highest point

 

Double kettlebell press (advanced movement)

 

Movement essentials:

Put double bells in front of chest, keep wrists neutral

Feet shoulder width, slightly bend knees to accumulate power

Explosive push and push to the top of the head

Slowly lower to the starting position

Note: At the top of the movement, arms are fully extended to keep shoulder blades stable

 

Training suggestions

 

Warm up fully before training

Maintain correct breathing rhythm

Adjust weight according to your own situation

Train 2-3 times a week

 

Kettlebell swing

 

Hold the kettlebell with both hands, place the kettlebell between legs, upper body forward from hips, and keep back straight.

wing the kettlebell backward, then explosively swing it forward until it's at chest height.

Keep your arms straight and extend your hips, knees, and ankles explosively.

 

Two-Arm Kettlebell Row

 

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

Lean your upper body forward from the hips, keeping your back straight and your knees bent.

Hold a kettlebell in each hand, opposite each other, with your arms hanging straight down (perpendicular to the ground).

Keep your elbows close to your body and pull the kettlebell up, squeezing your shoulder blades together at the top of the movement. Return to the start.