3 kettlebell exercises to work your body –

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O kettlebell it may even look like a different dumbbell, but its power is enormous. It makes you recruit multiple muscles to keep your body stable and perfect posture during exercise. And more: with this equipment it is possible to improve physical conditioning, increase strength and muscle gain, burn a lot of calories and increase performance in sports. Want to boost your workout? We’ve selected 3 top exercises for you to try.

kettlebell swing

Marcelo Correa ()

How to make
Standing, legs slightly more than shoulder-width apart, knees slightly bent, spine erect, looking straight ahead. Hold the kettlebell between your legs – as if you are going to pass it to someone behind you – and initiate a pendulum motion. Push off by extending your legs and contracting your abs and buttocks as you raise your arms to chest height. Repeat continuously. The trainer suggests 3 series of 12 repetitions each.

Kettlebell Lift

Marcelo Correa ()

How to make
Stand with feet hip-width apart and arms extended at your sides, holding a kettlebell in one hand, palm facing backwards. Bend your elbow, bringing the kettlebell toward your shoulder, and immediately rotate your forearm so that your palm faces forward. Extend your arm, raising the equipment above your head, and slowly return. Carol does 3 or 4 sets of 12 reps on each side, with a 5-7 kg kettlebell.

squat with kettlebell

Personal archive ()

How to make
Hold a kettlebell or dumbbell with your arms extended in front of you. Spread your legs a little wider than shoulder-width apart and turn your toes outward, keeping your knees wide. Keep your back straight and squat down, tucking in your hips. The force must be concentrated in the heel. Return to starting position. Do 3 sets of 12 reps.