Gyms in Singapore
Getting in shape the kettlebell way
by Business Listings EditorPhoto Credit: ©iStock.com
And who says kettles are just for boiling water? They can carve your body too, and make you fit. But they’re not the ordinary kettles that you boil water in. We’re talking here of cast-iron balls with handles that come in different weights. They look like kettles, hence the term kettlebells.
Presumably, kettlebells were first used in ancient Greece based on archaeological finds, but it is actually in Russia where it gained massive popularity, to the point of even being declared as the national sport.
Today, more people are curious by its promise of strength, cardiovascular endurance and flexibility. In addition, it supposedly allows you to develop a toned and muscular body in a shorter period of time compared with using regular dumbbells and weights.
So, grab your own kettlebell and get ready to be blown away because here are some basic kettlebell exercises that will surely unleash a healthier and sexier you.
1. Swing
Video by Eric Moss via Youtube.
Hold the kettlebell handle with both hands, with your feet set apart at a hip distance in such a way that it is suspended between your legs.
Bend your knees, then move to standing position by pivoting through your hips, while creating a swinging motion for the kettlebell. Swing the kettlebell up to chin level, as you push your hips to do a standing position, and swing the bell back down as you come back to a quarter squat position. Repeat.
You know you’re doing it right if you feel like your hamstrings and glutes are feeling the impact of the motion to swing the bell rather than your shoulders or arms.
2. Two-arm kettlebell row
Video by Musqle via Youtube.
Place two Kettlebells in front of your toes, then slightly bend your knees. Bow down, making sure to keep your back straight, and grab the bells. Pull them up to stomach level. Keep on the bent over position as you repeatedly lift and lower the weights. Twelve reps are recommended for this exercise.
3. Single-arm shoulder press
Video by PODIUMpowered via Youtube.
Hold the kettlebell with your right hand right at the back of your right shoulder with the palm facing forward. Push the weight above your head, then lower it back to the original position. Repeat using the left hand.
4. Halo
Video by Mbodypro.com via Youtube.
Set your feet hip distance apart for support. Hold the two sides of the kettlebell’s handle with each hand at chest level, making sure that the weight is facing upward. Circle the weight around your head from right to left for sixty seconds, and left to right for another sixty seconds.
5. Push Press
Video by Athleta via Youtube.
Hold one kettlebell up against your shoulders in a rack position. Squat down a few inches. Press the kettlebell upwards as you stand straight, using the momentum from the legs to help lift the kettlebell upwards. Lower back to your shoulders. Repeat.
Had fun? You had for sure, but if you want to learn more, check out out a video from Agatsu Fitness, one of the world’s kettlebell certification bodies, for a full workout video for beginners.
Interested in kettlebell training? Head over to our listings for studios that offer classes on kettlebells.
Stay fit! Select any of the gyms in Singapore listed in our Business Directory and work your way to a stonger, slimmer and healthier you!