Kettlebell 4 Kilos

Kettlebell overhead press

This two-handed press introduces an important part of kettlebell training - the overhead press.

Key points:

Start by grabbing the kettlebell at the connection between the handle and the handle with both hands, keeping the kettlebell at chest height, squeezing your shoulder blades, core muscles and gluteus maximus to create tension throughout the body;

Lift the kettlebell up with your arms straight above your head, keeping your core tight, keeping your ribs from expanding and your back from arching;

Return the kettlebell to the starting position.

Kettlebell March

If you only know how to do crunches, then this move will provide you with a new way to challenge your core muscles because you need to be forced to support the weight while moving your legs.

Key points:

Start by holding the horn holding the kettlebell in front of your chest, just like you do a goblet squat, squeezing your shoulder blades and abdominal muscles to create tension - this core support is the key to this exercise;

Begin to march in place, resisting the kettlebell by keeping tight.

Kettlebell Deadlift

Stand with feet shoulder-width apart and toes slightly pointed out, keeping chest up and back straight, bend at hips and slightly bend knees, hold kettlebell with both hands, while keeping weight in heels, open hips to standing position, brace core and squeeze glutes.