Kettlebell Workouts to Stay in Shape While Working From Home
Dan Levenson September 28, 2020
***Disclaimer: Always consult with your physician before undertaking an exercise routine.
Kettlebells have been used to get people in shape for a very long time. Some sources point to a Russian origin because they were used as a counterweight for measurements. Kettlebells have recently become an American option for exercise because they are affordable, easy to store, and offer a lot of exercise options. This makes kettlebells a great option for people who want to stay healthy while working from home. Let’s go over some popular kettlebell exercises below!
1. The kettlebell swing
This exercise is the most basic and rewarding of the kettlebell exercises. This exercise hits on two main benefits of kettlebells. One, they can be used to work on strength and two, they can also work on cardiovascular health at the same time. The swing allows a person to develop a great base for learning other advanced, beneficial kettlebell exercises.
This exercise is very simple to perform but is often done wrong. The key to making this exercise work and getting the best out of hit is developing that ballistic, explosive power that a typical kettlebell user develops. The exercise is pretty simple to perform, you grab the kettlebell with both hands and swing from between your legs to having the kettlebell fully extended in front of you. If you need a form check or need to see an example, various online sources have plenty of examples
2. The Turkish get-up
This exercise is considered by many to be the best kettlebell exercise to work on your balance and strength from the floor. This exercise is a lot more complicated than the swing to explain but the benefits are much better. Multiple studies have shown that working on balance can help reduce the risk of certain injuries like joint-related or falls. The great thing about the Turkish get-up is that you can do the exercise without a kettlebell and still benefit a little bit.
This is an advanced exercise so it’s best to start off with little or no weight to get started. The exercise starts on the floor and ends with the kettlebell extended overhead. Again, many online sources offer examples and step by step instructions on how to perform the exercise.
3. The goblet squat
Lower body exercises are a must when looking to stay healthy. It’s important to target all aspects of your body instead of just a few and the goblet squat does just that. This exercise is really simple, you hold the kettlebell with both hands at about chest level and squat down, then drive back up. It’s pretty similar to the barbell squat and offers a lot of similar benefits.
You’ll burn a good amount of fat, strengthen your legs, and work on your core. Holding the kettlebell at chest level causes you to engage your core as you perform the exercise. A few of these and a couple of sets of kettlebell swings can make a very good morning routine!
Working from home offers a lot of unique challenges. Some of these are distractions to your work like kids at home, a spouse, or the temptation to browse the internet. A simple kettlebell offers a lot of exercises to stay healthy, lose a bit of weight, and get a person in great shape. The kettlebell swing is the best exercise to start with. It’ll build explosive power and act as a base for other exercises. The Turkish get-up works on a lot of balance, hip mobility, and strength that can help prevent injuries related to falling. Finally, the squat is a classic, beneficial exercise that should be in every routine.
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