Kettlebells have been used as exercise tools in Russia since the 1700’s, but it was only in recent years that they became popular in the United States.
A study conducted by the American Council on Exercise found that kettlebell exercises produce strength and aerobic fitness more quickly than other types of workout. Kettlebell exercises for men have exactly the same benefits as dumbbell exercises, plus more.
Kettlebells are shaped like a cannonball with thick handles. These versatile exercise tools can be used to perform lunges, flyes, chest presses and swings. They help work the major muscle groups and burn off body fat.
With dumbbells, you need a whole set of different weights but kettlebell exercises for men require only a pair of kettlebells. Using kettlebells for your exercises will strengthen your core muscles and add bulk to your physique.
Why Kettlebells are Effective
Because of its design, the weights of kettlebells lie a few inches below the handle. As a result, it is much harder to control and adds to the challenge. You have to grip harder and your core muscles have to work much harder compared to using dumbbells.
The body burns off more calories because of the extra work and you will lose fat more quickly. Kettlebell exercises for men target the whole body for faster results.
Kettlebell Swing
Kettlebell swing exercises are challenging even for men. They require upper body strength to begin with. To perform this exercise, stand with your feet shoulder width apart. Hold one kettlebell between the legs.
Bend slightly at the hips and knees while bringing the kettlebell up to shoulder height. Pause for a half-second at the top of the swing.
Bring the kettlebell down to the starting position, with the same slight bend at the hip and knee. Do this 10 times and then switch arms.
Kettlebell Squat
This kettlebell exercise for men is a basic squat with the added challenge of a kettlebell for resistance. Stand with your feet about shoulder width apart.
Hold a kettlebell level with your eyes so that you are able to see through the handle. Keep a straight back. Slowly squat down as low as possible, then rise back to the starting position.
Shelf
The shelf is a kettlebell exercise for men that will strengthen the core and arm muscles. To perform this exercise, place the kettlebell to your right side on the floor.
With your lower back in its natural position, pivot your feet to the right, bend down, and pick up the kettlebell by its handle. Raise the kettlebell as you twist and pivot to the left; stop when the bell is chest-high.
Reverse the motion and return the weight back onto the floor. Do 10 repetitions and then switch to the left side.
Kettlebell Lunges
Adding kettlebell weights to your lunges improves your balance and strength. This kettlebell exercise for men will help develop your leg muscles. To perform this exercise, hold a kettlebell in each hand. Allow your arms to hang naturally at your sides.
Take a long stride forward with your right foot and kneel down with your left knee until it nearly touches the ground. Your right leg should be bent at a 90-degree angle.
Keep your back straight and look in front of you. Hold this position for 2 seconds, then stand up and bring your feet together. Repeat the movement with the left foot.
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