Train Your Entire Body with Kettlebells or Russian Weights

It's possible that you've seen the kettlebells in the gym? They're also known as Russian weights and if you still haven't dared to train your body with them, in this article we'll show you how. 
Train Your Entire Body with Kettlebells or Russian Weights

Last update: 16 April, 2019

Kettlebells are one of the accessories you can find in any gym. Among other benefits, they help keep your body strong and in good shape. In this article, we’ll go over how you can establish the best routine with kettlebells or Russian weights to work out your entire body.

Truly, one of the strong points of working out with kettlebells is that they allow you to combine exercises to train different muscle groups. You may also focus on a specific area.

Among other things, kettlebell training increases your heart rate in an entirely different way than cardio. Movements challenge almost every muscle in our bodies. 

The best part of all is even beginners can workout with these Russian weights to exercise every part of their body. Besides being a great way to change your routine and break the monotony. 

Kettlebells or Russian weight training is an excellent way to develop muscles. It focuses on resistance, power and dynamic movements. Next, we’ll tell you which are the best exercises that you should include in your kettlebell workout to strengthen different muscles. As you can see they are all very simple!

Exercises with kettlebells and Russian weights

1.Two hand swing

The first movement included in this list allows you to train your whole body, especially your buttocks and hamstrings. In order to perform the two hand swing, you must hold a kettlebell with both hands and stand with your feet hip width apart.

When you start the movement, push your hips backward and slightly bend your knees to bring the weight between your legs. Keep in mind that it’s important to squeeze your buttocks and push your hips forward to balance your weight to your shoulder length, while you keep your arms straight.

woman with kettlebell

Then, to finish the repetition, you must invert the movement and take the weight between your legs. From that point, repeat the step previously explained and repeat it successively.

2. Inclined row with kettlebells and Russian weights

The inclined row with Russian weights allows you to work your upper back, shoulders, biceps, and abdominals. To perform this second exercise, you must hold the weight in one hand. Then, it’s the moment to take a step forward with your opposite foot and bend your knee in a superficial lunge.

Once you find yourself in this position, support your arm on your thigh and spin forward with your hip so that your torso ends up inclined towards the ground and your back is flat. Your body should form a 45-degree angle with the ground, keeping your back straight. 

To perform a repetition, keep your body in the previous position and lift the kettlebell to your chest with your elbow close to your body as if it were a dumbbell. Pause and then finish the repetition, by lowering the weight to its initial position. You can do 15 repetitions with each arm depending on the weight and your shape.

row with kettlebell

3. Frontal squat

Finally, we present to you the frontal squat, one of the best exercises you can do with Russian weights. This variation of the squat strengthens your legs and buttocks, besides working out your abdomen. It also improves your inner muscle movement range.

woman with Russian weight

The procedure is very simple. Stand with your feet hip-width apart, meanwhile hold a kettlebell near your chest. Then, you must move your buttocks down to below your knees; you may open your knees slightly to your sides.

To finish the movement, return to the initial position, squeezing your buttocks as you return. We recommend 10 repetitions per set.

Before we end, we remind you that while training with kettlebells it’s very easy to injure your back if you do not follow a good technique. Therefore, it’s advisable to seek the assistance of an expert and begin with lighter weights. You should also stretch out well before and after your workout. You’ll soon start to obtain the results you desire!

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.