Kettlebells

A few months ago we published an article introducing Kettlebell training at our gyms. For everyone who took an interest and decided to add this fantastic little tool into your training routine, well done! I’m sure by now you are already seeing some serious benefits, especially in terms of increased lean muscle mass and explosive strength gains. So, to follow up, here are a few more exercises you can do with Kettlebells, specifically to focus on developing a strong core and rock hard abs.

The Windmill:

A fairly advanced exercise, the windmill should be done with a light weight to begin with to avoid injury. Remember, go slowly and focus on your form!

Clean and press a Kettlebell overhead with one arm. Keeping the Kettlebell locked out at all times, push your hip out in the direction of the locked out Kettlebell. Turn your feet out at a forty-five degree angle from the arm with the Kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second, then reverse the motion back to the starting position.

Figure 8’s:

Perfect for working the entire abdominal wall. Try not to swing the weight around too much as this will put pressure on your lower back.

Place one Kettlebell between your legs and take a comfortable stance. Bend over by pushing your bum out (into a “sitting” position) and keep your back flat. Pick up a Kettlebell and pass it to your other hand between your legs. Repeat for several repetitions.