The five basic movements of the most standard kettlebell

Among the exercise equipment, kettlebells are a good equipment, and the exercise function of kettlebells is also good. I believe that some people still know about kettlebells, but many people do not know the basic movements of kettlebells. Of course, many people still know. So, what are the five basic movements of the most standard kettlebells? Let’s learn about them together!

1. Kettlebell squat

Hold the handle of the kettlebell, and your feet are slightly wider than your shoulders. Squat until your hips are parallel to your knees and elbows and knees. Lid the inside and stand up.

2. Push upwards

　　　Shut the kettlebell with both hands, put it close to your chest, keep your back flat, and your weight evenly distributed across your feet, squat until your elbows are close to your knees. Then straighten your legs and stand up with your arms straight, while keeping your eyes looking at the kettlebell.

3. Push-ups-high pull

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Put-ups

　　Let the kettlebell on the ground, we start with a standing position. Place your hands on both sides of the kettlebell, and then step or jump Go to a push-up position; next, jump back to the outside of your hands, grab the kettlebell, then stand up, push the kettlebell up to the chin position, keeping the elbow higher than the kettlebell. Then slowly lower the kettlebell to the ground and repeat the above movement.

4. Single-leg deadlift

　　The left leg lunge is in front, stretch the right leg straight and push back, press the heel on the ground, hold the kettlebell with your right forearm and hold it vertically to the ground, support your left elbow on your left knee, hold the kettlebell with your hand and pull it back to the hip position, keep your right upper arm parallel to the ground Stop, then slowly put it down and return to the starting position, repeat. After doing one set of exchanges to the other side, repeat the above movement.

　　5. Anti-gravity deadlift

　　Let us start with push-ups. The difference is that we hold a kettlebell with both hands, and our feet are slightly wider than shoulder-side. Alternately pull the left kettlebell. If you are a master of sports, you can add push-ups when lowering the kettlebell. It is very important to pay attention to maintaining balance in this movement.

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