New Ways to Use Free Weights: Kettle Bells

When most of us think of using free weights, we think of bench pressing and body building. But the variety of free weight exercises is almost limitless…and doesn’t even require dumbbells! The recent kettle bell trend illustrates how a little creativity can reinvigorate your workout.

Kettle Bell Exercises

Kettle bells are incredibly versatile. If you’d like to integrate them into your workout, talk to your personal trainer. These moves might be a good place to start!

  • Power plank row: Start in the plank position. Keep your feet far apart for balance. Hold the kettle bell in the left hand, and lift it until your upper arm is parallel to your back. Lower the kettle bell carefully. Do ten reps with each arm.
  • Kettle Turkish get-up: Lie flat on your back. Hold the kettle bell in your left hand, and extend your left arm straight above you, so it makes a 90-degree angle with your body. Keep your arm locked the whole time. Bring your right leg in and use your left arm to support yourself as you get up. Keep your left arm pointed toward the ceiling, so that when you stand up your body is in a straight line.  Try doing ten reps.
  • Kettle bell dead lifts: Stand with your feet shoulder width apart, and the kettle bell on the floor between your feet, slightly in front of your toes. Squat down, back straight, and pick up the kettle bell with both hands. Use your legs to push back up, keeping your spine straight the entire time. Do ten reps.

As with any free weight exercise, proper form is incredibly important. Start slowly and make sure that you know the proper form for each exercise. With the right workout moves, you’ll be lean and strong in no time!

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