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L I V E 2 4 -SE V EN GE T F I T THE KETTLEBELL WAY


Fitness Expert Luciano Kydd shows you how to make proper use of the cast iron doorstopper you may have at home.


2-Kettlebell goblet squat Another option if you only have one bell at hand is a goblet squat. Holding it in this position creates a significant isometric contraction in the arms, upper body and core and can really burn after a few reps. Along with strengthening up your lower body, it’s a great exercise to teach beginners when learning to squat properly. Do 12-15 reps, rest 30 seconds, then move unto exercise #3.


How are you getting on so far with improving your overall health and fitness in 2018? I’m sure over the last few years, many of you have bought several pieces of exercise equipment with the genuine intention of doing something to help you look, move and feel better at one time or other, such as the ‘kettlebell’. It’s now February and I can bet about 50% of this exercise equipment is now gathering dust or in this case, the cast iron kettlebell is being used as a door stop somewhere in your home.


If that’s the case, get hold of it now and follow me along in putting the kettlebell to good use, to future proof your bodies for the years to come.


In this article, I’m going to show you 4 simple exercises you can combine to make a workout that you can do in the comfort of your home or the next time you’re at the gym.


1-The kettlebell swing This is the easiest variation of the swing and is the foundation for every kettlebell swinging motion you will come across, so it is important to master this move. The swing loads up the posterior chain and primes all the muscles of your back and hips, which deliver power explosively in your training or any sports you play. Along with explosive power the swing has benefits such as increasing both your anaerobic & aerobic capacity and muscular endurance. Do 10-20 reps, rest 30 seconds, and move unto exercise #2


3-One arm bent over row: One-arm rows emphasize the whole lats, upper back, and the trap muscles which is needed for everyday movement and lifting heavy things around your home and workplace. During this variation you can use your free hand to stabilize yourself by placing your hand on your knee. Remember to get your body into a position so that your upper body is close to parallel with the floor by pushing your bottom back and keeping your shoulders retracted throughout. Row the bell up using your lats, hold and squeeze your upper back for a second and then slowly lower the weight back down without shrugging your shoulders forward. Do 12-15 reps per arm, rest 30 seconds, then move onto exercise #4


4- One arm kettlebell Press: Apart from helping with building upper body strength and stability around the shoulder joint, it forces each arm to work independently. As most individuals have a dominant side, this often overcompensates for the weaker side when you work both arms together in the same exercise. This can leave the weaker side constantly trailing in strength since it fails to do its share of the work. Using single arm exercises forces the weaker arm to press the entire weight and begins the process of creating structural balance in both arms. Do 10-12 reps, rest 30 seconds, return to #1 exercise and repeat the whole process for 3-6 sets.


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I hope this information has been useful to you in putting your kettlebell to use either at home or in the gym. For all of your training, nutrition and lifestyle managements needs and to help you look, move and feel better in 2018 and beyond, contact me on info@kyddfitness.co.uk.


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