Kettlebell Exercises

Kettlebell swing

Use the explosive force of the hip to drive, and the back muscles (especially the latissimus dorsi and trapezius) to perform strong isometric contractions to maintain the stability of the torso, while burning fat crazily and improving the heart and lungs.

It is extremely functional!

Action steps:

1. Stand with your feet wider than your shoulders and your toes slightly outward. Hold the handle of the kettlebell with both hands and place it slightly behind your legs.

2. Flex your hips (not your knees!) and move your hips back, straighten your back, and swing the kettlebell back between your legs.

3. Explosive force drive! Push your hips forward suddenly, and at the same time push your legs against the ground, using this force to "swing" the kettlebell forward and upward to the height of your eyes (relax your arms, just transmit the force).

4. When the kettlebell falls, flex your hips and guide it through your crotch back to the starting position, keeping your back tight. The rhythm is smooth, and you can feel the force of your hips and the tightness of your back.

High pull-down

Directly targets the latissimus dorsi, creating a key action of an inverted triangle, which significantly increases the width of your back.

Friendly to those who have difficulty in pull-ups.

Action steps:

1. Adjust the knee pad to fix the lower limbs. Hold the pull-down bar with a wide grip (far wider than the shoulder width).

2. Lift your chest and lower your shoulders, lean your body back about 30 degrees (maintain throughout the whole process), and tighten your core.

3. Drive with your elbows! Imagine pulling your elbows to the back of your body and pulling the horizontal bar down to the upper chest.

4. At the top, try to squeeze your shoulder blades and feel the latissimus dorsi fully contract. Control the weight to slowly and tension it back until your arms are almost straight and your latissimus dorsi is fully stretched. Avoid using your body to lean back to pull down.