Create a killer body with kettlebells
Images by Dallas Olsen | Model Belinda Carusi | Hair & makeup by Stacey Hutson
IF YOU HAVEN’T YET DISCOVERED THE POWER OF KETTLEBELLS (THEY’VE ONLY BEEN AROUND ABOUT 300 YEARS), THEN 2014 IS THE YEAR TO DO IT!
The cast-iron weight provides its benefits through ballistic movements; accelerating and releasing of the weight. Not only is it great for cardiovascular
and strength benefits, it will also help with flexibility, giving you the long, lean muscles your friends will envy you for.
Although there are records of ‘girya’ – Russian for kettlebell – dating back to the 18th-century Russian dictionary, fear of improper use resulting
in injury and lack of knowledge stalled the kettlebell’s popularity. How things have changed; if you step into a conventional gym today there will more than likely be kettlebells sitting and waiting for you to swing them around. If you’re not familiar with kettlebells, it is recommended that first-timers consult a trainer before taking on this cannonball with a handle. While they can produce amazing results, dangerous form can result in injuries!
One of the most important aspects of kettlebell training to remember is core engagement. When you swing the kettlebell with accurate form, your inner core stabilising muscles must perform correctly to retain correct posture, allowing your abs and back to safely implement the exercise. If your core is too weak to complete the movements, there will be no benefit and it puts you at an even higher risk of injury. Learn to master the moves with a light kettlebell – or even without any resistance – and once you’ve got the hang of it, you can safely advance to a heavier weight.
One of the most important aspects of kettlebell training to remember is core engagement.
Do it instead of: The leg press, leg extension and leg curl machines, back extensions, abs crunch machine
Target Muscles: Glutes, legs, back and abs
SET UP: Stand with your feet shoulder- width apart or wider and your knees soft; the kettlebell should be on the floor about 15cm in front of
you. Bend forward from your hips, keep your back flat and eyes straight ahead as you grab the kettlebell in both hands. [A].
ACTION: Swing the kettlebell back between your legs; ensure it remains close to your upper inner thighs to avoid a back injury. [B]Push your hips forward as you squeeze your butt and straighten your legs to a standing position. Swing the kettlebell up (no further than chest height) with your abs tight [C]. Allow the momentum to return you to the starting position. Repeat.
For the rest of this workout, be sure to pick up this issue of Oxygen Magazine and turn to page 62!
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