Take your kettlebell out for a walk!

Fit & Training 9 jaar geleden door thijs

Who said that working out with a kettlebell is only for indoors? Well exactly...no one ever did. When you feel like working out but don't want to go to the gym, because of the nice weather, or because it does not fit your mood, take your kettlebell outside.

Keep on reading to see how I make it my time worth while to.....breath and stop...for real....
and give it what I've got
:-).

#LETSGETSTARTED

Thrusters

Trust me, some good old thrusters will keep you going and will get your heartbeat up in no time. It's known as the perfect all-in-one excersize. For me it's the one move that literally puts my whole body to work instantly and here are some tips on how to execute it .

1
- Stand with your feet shoulder-width apart. Make sure you lower your back tightly arched, and the kettlebell in military press position with your hands no wider than the outsides of your shoulders.

2
- Keeping your head and chest held high, push your hips back and descend into a below-parallel squat.

3
- From the bottom position, explode back up to start position using your momentum to simultaneously press the kettlebel overhead.

4
- Finish in a standing position, with the kettlebell over and slightly behind your head, then smoothly lower it and descend into another squat in one continuous motion.

Lets LIFT!
Another splendid move that you will thank me for while you are rocking your bootyshorts and backless tops this summer. Drumroll please...... it is the #DEADLIFT. In the gym I usually deadlift with a barbell, but this move can also be executed with the use of a kettlebell. This exercise is beneficial to training the muscles in your upper aswel in your lower body.

1
- Stand shoulder-width apart, holding the kettlebell between your legs, making sure the handle is in line with your ankles. Bend over and grab the kettlebell with both hands. Before you lift, make sure your shins are vertical and your back is almost parallel with the ground. Lastly check that your lowerback is flat and does not go in to flexion.

2
- Hold on tight to the kettlebell, and look up to the sky. Find your happy place and make sure you keep pulling your shoulders backwards. Lift the kettlebell by pushing of from the ground, not by pulling up. Stand tall and squeeze your booty at the top. On the way down, place the kettlebell at the same exact spot you lifted it from. I like to do this with one leg up. In that way I attack my core and practice on my coördination and stability at the same time.