Kettlebell Exercises Archives - yourdailysportfix.com yourdailysportfix.com Mon, 24 Apr 2023 08:46:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Kettlebell Exercises Archives - yourdailysportfix.com 32 32 Benefits of Exercising With Kettlebells https://yourdailysportfix.com/benefits-of-exercising-with-kettlebells/ Mon, 24 Apr 2023 08:14:00 +0000 https://yourdailysportfix.com/?p=22733 If you’re looking for a fun and effective way to amp up your workout routine, look no further than kettlebells. These versatile fitness tools have been gaining popularity in recent years, and for good reason! Here are just five of the many benefits of exercising with kettlebells. Provides Full Body Workout Kettlebell exercises engage multiple […]

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]]> If you’re looking for a fun and effective way to amp up your workout routine, look no further than kettlebells. These versatile fitness tools have been gaining popularity in recent years, and for good reason! Here are just five of the many benefits of exercising with kettlebells.

Provides Full Body Workout

Kettlebell exercises engage multiple muscle groups at once, providing a full-body workout that’s efficient and effective. Whether you’re doing swings, squats, or lunges, you’ll be working your legs, core, back, and arms all at once.

Great for Cardiovascular Conditioning

Kettlebell exercises are also great for cardiovascular conditioning. Moves like the kettlebell swing get your heart rate up and challenge your cardiovascular system, making them a great addition to any cardio routine.

Improves Balance and Coordination

Because kettlebell exercises involve dynamic movements and require you to stabilize your body, they can help improve your balance and coordination over time. This can translate to better performance in other areas of your life, such as sports or dance.

Increases Strength and Muscle Mass

Regular kettlebell workouts can also lead to increased strength and muscle mass. The combination of resistance and cardiovascular training provided by kettlebell exercises can help build lean muscle and boost your overall fitness.

Convenience and Versatility

Finally, one of the biggest benefits of exercising with kettlebells is their convenience and versatility. Kettlebells are small and easy to store, making them a great option for at-home workouts. They can also be used in a variety of ways, from traditional strength training exercises to high-intensity interval training (HIIT) workouts.

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]]> 3 Types of Squats That Work Your Thighs & Glutes https://yourdailysportfix.com/3-types-of-squats-that-work-your-thighs-glutes/ Mon, 28 Nov 2022 08:35:00 +0000 https://yourdailysportfix.com/?p=21226 The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs […]

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]]> The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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]]> Heather Robertson is Rocking Our World With Her Intense Kettlebell Workouts https://yourdailysportfix.com/heather-robertson-is-rocking-our-world-with-her-intense-kettlebell-workouts/ Mon, 06 Jun 2022 08:18:00 +0000 https://yourdailysportfix.com/?p=19928 No-equipment workouts are all the rage on YouTube and everyone seems to be sharing them right now, but Heather Robertson always liked marching to the beat of her own drum. She enjoys including all sorts of equipment pieces in her workout videos, and the kettlebell is one of her absolute favorites. View this post on […]

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]]> No-equipment workouts are all the rage on YouTube and everyone seems to be sharing them right now, but Heather Robertson always liked marching to the beat of her own drum. She enjoys including all sorts of equipment pieces in her workout videos, and the kettlebell is one of her absolute favorites.

40 Minute Kettlebell Workout

If you want to get everything you need in a single workout, this video will be your cup of tea. It takes 40 minutes to go through this full-body strength and cardio workout and you’ll need to power through three different circuits to finish it up.

20 Minute Kettlebell Workout

If you prefer keeping your workouts short and sweet, Robertson’s got you covered. This 20-minute kettlebell workout is perfect for people with a busy schedule.

Killer Kettlebell Tabata Workout

Tabata workouts are one of the staples of Robertson’s YouTube channel and she couldn’t resist adding kettlebell to the mix. This video will make you see Tabata in a whole new light and inspire you to put a twist on this form of high-intensity training.

Killer Kettlebell AMRAP Workout

Robertson is also a huge fan of AMRAP workouts and she made this one as intense as it gets by using a kettlebell to add resistance to each exercise.

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]]> You Have to Try This 45-Minute Workout If You Have a Kettlebell at Home https://yourdailysportfix.com/you-have-to-try-this-45-minute-workout-if-you-have-a-kettlebell-at-home/ Sat, 02 Jan 2021 12:25:39 +0000 https://yourdailysportfix.com/?p=15447 Most people do their home workouts without any equipment whatsoever, but amazing things can happen if you add a couple of basic pieces to the mix. If you happen to have a kettlebell at home, this 45-minute workout by Caroline Girvan will be your cup of tea. Girvan’s fitness channel is one of the fastest-growing […]

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]]> Most people do their home workouts without any equipment whatsoever, but amazing things can happen if you add a couple of basic pieces to the mix. If you happen to have a kettlebell at home, this 45-minute workout by Caroline Girvan will be your cup of tea.

Girvan’s fitness channel is one of the fastest-growing on YouTube, and she’s close to reaching 500,000 subscribers right now. Her workout videos truly allow you to relive the feeling of being at the gym in the comfort of your home, and that’s certainly the case with her kettlebell workout.

Before trying to do this at home, keep in mind that this workout requires a lot of stability and strength of your core. Girvan is using a 10-kilogram kettlebell, but she’s a pro, so it’s recommended to go with a lighter option if you’re still a beginner—and also do some of the exercises at a slower pace.

Girvan did 40 seconds of work and 20 seconds of rest for each exercise, before repeating it for another time. Some of the exercises included in this routine are windmills, halos, dead stop swings, and different variations of squats and lunges.

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]]> 3 Kettlebell Exercises Everyone Can Do https://yourdailysportfix.com/3-kettlebell-exercises-everyone-can-do/ Sat, 12 Sep 2020 08:44:50 +0000 https://yourdailysportfix.com/?p=11465 Kettlebells are an extremely versatile exercise equipment that can be used for a variety of training including strength, mobility, and HIIT. Their unique shape allows you to pull, twist, and swing in ways that you couldn’t with dumbbells. Kettlebells can actually replace an entire gym when you get creative with them. Here are three to […]

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]]> Kettlebells are an extremely versatile exercise equipment that can be used for a variety of training including strength, mobility, and HIIT. Their unique shape allows you to pull, twist, and swing in ways that you couldn’t with dumbbells. Kettlebells can actually replace an entire gym when you get creative with them. Here are three to incorporate into your routine.

Kettlebell Deadlift

This exercise teaches you how to pick things up from the floor safely while strengthening your hamstrings and glutes. To complete this exercise, start with the kettlebell on the ground and the handle in line with your ankles. Make sure your knees are soft and send your butt back while keeping your arms straight and grabbing the handle of the weight with both hands. Then, reverse the motion with your hips to come up and repeat.

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Kettlebell Goblet Squat

The goblet squat works your shoulders, core, and quads making it a functional movement. Start by holding the kettlebell with both hands in front of your chest, under your chin. Then, send your hips back and down as you squat as low as you can.

Kettlebell Swing

This exercise combines speed, power, strength, and coordination and it will get your heart racing. To start, place the kettlebell on the ground in front of you and with your knees slightly bent and arms straight, reach forward and grab the kettlebell by the handle, pushing it between your legs. Then move your hips forward and squeeze you butt to return to the standing position. Make sure you keep your core engaged throughout this exercise.

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■𝕂𝔼𝕋𝕋𝕃𝔼𝔹𝔼𝕃𝕃 𝕊𝕎𝕀ℕ𝔾𝕊 ᴍʏ ᴘᴇʀꜱᴏɴᴀʟ ꜰᴀᴠᴏᴜʀɪᴛᴇ 🅼🅰🅸🅽 🆁🅴🅰🆂🅾🅽🆂 🆆🅷🆈 ᴬ ˡⁱᵗᵗˡᵉ ᵃᵇᵒᵘᵗ ᵐᵉ ••• ᴹᵒˢᵗ ᵒᶠ ʸᵒᵘ ʷⁱˡˡ ᵏⁿᵒʷ ᴵ ᵖˡᵃʸ ᶠᵒᵒᵗᵇᵃˡˡ ᵃˢ ᵃ ᵐⁱᵈᶠⁱᵉˡᵈᵉʳ• ᴵᵐᵖʳᵒᵛⁱⁿᵍ ᵖᵉʳᶠᵒʳᵐᵃⁿᶜᵉ ᵒⁿ & ᵒᶠᶠ ᵗʰᵉ ᵖⁱᵗᶜʰ ⁱˢ ᵐʸ ᵐᵃⁱⁿ ᵍᵒᵃˡ ʷʰᵉⁿ ᵗʳᵃⁱⁿⁱⁿᵍ• • ꜱᴡɪɴɢꜱ ᴀʀᴇ ᴀ ꜰᴜʟʟ ʙᴏᴅʏ ᴇxᴇʀᴄɪꜱᴇ ʜᴇʟᴘɪɴɢ ᴛᴏ ɪᴍᴘʀᴏᴠᴇ ᴛʜᴇ "ᴘᴏᴡᴇʀ ꜱᴇᴄᴛɪᴏɴ" ᴏꜰ ᴏᴜʀ ʙᴏᴅʏ. •ɪᴍᴘʀᴏᴠᴇꜱ ᴀᴛʜʟᴇᴛɪꜱɪᴍ, ᴛᴇᴀᴄʜɪɴɢ ᴀᴛʜʟᴇᴛᴇꜱ ʜᴏᴡ ᴛᴏ ʟᴏᴀᴅ ᴇꜰꜰᴇᴄᴛɪᴠᴇʟʏ ᴀᴛ ᴛʜᴇ ʜɪᴘꜱ, ᴍᴀᴋɪɴɢ ᴛʜɪꜱ ᴇxᴇʀᴄɪꜱᴇ ᴀ ᴛᴏᴘ ᴄᴏᴍᴘᴇᴛɪᴛᴏʀ ᴡʜᴇɴ ɪᴛ ᴄᴏᴍᴇꜱ ᴛᴏ ɪᴍᴘʀᴏᴠɪɴɢ ꜱᴘᴏʀᴛꜱ ᴘᴇʀꜰᴏʀᴍᴀɴᴄᴇ, ᴘᴀʀᴛɪᴄᴜʟᴀʀʟʏ ɪɴ ꜰᴏᴏᴛʙᴀʟʟ. •ꜱᴡɪɴɢꜱ ᴀʟꜱᴏ ʜᴇʟᴘ ᴛᴏ ɪᴍᴘʀᴏᴠᴇ ᴘᴇʀꜰᴏʀᴍᴀɴᴄᴇ ᴏɴ ᴏᴛʜᴇʀ "ʙɪɢ ᴄᴏᴍᴘᴏᴜɴᴅ ʟɪꜰᴛꜱ" ꜱᴜᴄʜ ᴀꜱ ꜱQᴜᴀᴛ ᴀɴᴅ ᴅᴇᴀᴅʟɪꜰᴛ •ɪᴍᴘʀᴏᴠɪɴɢ; ɢʀɪᴘ ꜱᴛʀᴇɴɢᴛʜ, ᴘᴏᴡᴇʀ, ꜱᴘᴇᴇᴅ, ꜱᴛᴀʙɪʟɪᴛʏ ᴀɴᴅ ᴇɴᴅᴜʀᴀɴᴄᴇ.

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]]> 3 Incredible Benefits of Kettlebell Exercises https://yourdailysportfix.com/3-incredible-benefits-of-kettlebell-exercises/ Thu, 18 Jun 2020 06:00:00 +0000 https://yourdailysportfix.com/?p=8591 Kettlebell is one of the most popular pieces of gym equipment, and there’s a reason why fitness lovers enjoy it so much. If you still haven’t incorporated it into your workouts, here’s a couple of reasons why you should. Full-Body Workout The list of exercises you can do with a kettlebell is pretty long, but […]

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]]> Kettlebell is one of the most popular pieces of gym equipment, and there’s a reason why fitness lovers enjoy it so much. If you still haven’t incorporated it into your workouts, here’s a couple of reasons why you should.

Full-Body Workout

The list of exercises you can do with a kettlebell is pretty long, but most of them have one thing in common. They’ll give you an amazing, full-body workout because they activate several muscle groups at the same time.

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💣𝕎𝕖 𝕒𝕣𝕖 𝕨𝕙𝕒𝕥 𝕨𝕖 𝕕𝕠, 𝕟𝕠𝕥 𝕨𝕙𝕒𝕥 𝕨𝕖 𝕤𝕒𝕪 𝕨𝕖 𝕨𝕚𝕝𝕝 𝕕𝕠.💣⠀ ⠀ ⠀ 💣Monobell Strength: Single Kettlebell Strength Program💣⠀ ⠀ 𝔸𝕧𝕒𝕚𝕝𝕒𝕓𝕝𝕖 ℕ𝕠𝕨!⠀ ⠀ One Kettlebell is all you will need.⠀ ⠀ 𝕃𝕚𝕟𝕜 𝕚𝕟 𝔹𝕚𝕠!⠀ ⠀ @ltevebaugh @kettlebellkings ⠀ @mavericksfieldhouse ⠀ @viknperformance ⠀ @metcon ⠀ ⠀ 💣💣💣💣💣💣💣💣💣💣💣⠀ ⠀ ⠀ #monobellstrength⠀ #kettlebellkings⠀ #singlekettlebell⠀ #kettlebellswings⠀ #kettlebelltraining⠀ #kettlebellsquats⠀ #kettlebellsnatch⠀ #kettlebellworkout⠀ #kettlebellworkouts⠀ #Kettlebellcomplex⠀ #kettlebellflow⠀ #kettlebell #kettlebellstrong #kettlebellexercises #fullbodyworkouts #fieldhousestrength⠀ #builtbythebell #fitnessmotivationdaily #kbgoddess #kbqueen⠀ #viknperformance⠀ #amironandiforgemyself #fiercewomenofthefieldhouse #kbthicc #kbmuscle #quaranthicc⠀

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Great Cardio

Most people who do kettlebell exercises want to strengthen their muscles, but this is not their only benefit. They’re also a great cardio workout, which can be completed quickly because you don’t have to switch their weight to get great results.

Home Training

Kettlebell exercises are a perfect fit for anyone who can’t afford a gym membership. If you think that a kettlebell is too pricy, you can use one of many creative DIY alternatives, such as a jug of milk of laundry detergent since they have a similar shape.

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Bent Press ⁣ ⁣ The bent press is a complex, old-time strongman exercise that takes a lot of practice and discipline to master, but it is an incredible way to develop your overhead pressing strength. Before anyone even begins to attempt this movement, it is important that you have a couple boxes checked off so that you can perform this exercise as safely and effectively as possible. ⁣ ⁣ ✅ Proper Shoulder Mobility ⁣ ✅ Proper T-Spine Mobility ⁣ ✅ Proper Shoulder Stability⁣ ✅ Strong Windmill Mechanics ⁣ ✅ Strong Get Up⁣ ⁣ These are the major areas that I tend to focus on when gearing someone up to perform the bent press. Once I feel like someone has met these criteria then we start working into the bent press. ⁣ ⁣ A place that I like to begin when coaching this beast of an exercise is this modified bent press. First, clean a kettlebell with your right arm into the rack position. Then, lunge back and get yourself into a half kneeling position like you would in the get up, but keep the bell in the rack position and not overhead like a normal get up. From there, place your left hand, knee, and foot in a straight line on the ground. Once you are in this position, begin hinging your right hip to the right. As you begin to hinge, start bending your left elbow to the ground while simultaneously straightening out your right arm. ⁣ ⁣ What you are doing here is simulating getting under the kettlebell during the bent press. When we bent press, we are more focused on getting under the bell, rather than pressing the bell. This drill will get your body comfortable with moving under the bell so that you can effectively perform the exercise. Practice this a few times without weight and when you feel confident in your ability to do it, start off light and then work your way up. ⁣ ⁣ The bent press is a great way to develop overhead strength but it’s important to work on each segment of the exercise so that you can get the most out of it. ⁣ ⁣ Happy Hump Day!💪🏽

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]]> 3 Kettlebell Exercises to Add to Your Workout https://yourdailysportfix.com/3-kettlebell-exercises-to-add-to-your-workout/ Fri, 20 Mar 2020 09:58:00 +0000 https://yourdailysportfix.com/?p=7866 Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a […]

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]]> Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a kettlebell is distributed differently than a dumbbell so it makes you engage your core more to be able to use them in each exercise. Here are three of the best kettlebell exercises to add to your routine.

Kettlebell Swing

Start with your hips back, knees bent a little, and your torso leaning forward with your legs a little wider than hip-width apart. Hold the kettlebell with both hands, arms extended towards the floor. In one motion squeeze the glutes, straighten the legs, lift the torso and bring the hips forward all whilst swinging the weight to shoulder height. Arms should be straight at all times and keep the core tight. Bring back to start and repeat 14 times.

Farmers Carry

Start with feet together, a kettlebell in each hand, and arms by your side. Engage the abs and walk with the back straight the length of the room you are working in. Walk back to the start. Do this three times.

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Single-Leg Deadlift

Holding a kettlebell in each hand, palms facing the body start with the legs together. Keeping your hips level, put your body weight on the left leg and extend the right leg behind you whilst lowering the torso and weights towards the ground. Stop when your back and right leg are parallel to the floor and come back to start. Do 15 reps for each leg.

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#tuesdaytrainingtip People occasionally ask if I do cupping. The short answer is Yes…But probably not in the way you’re used to seeing (laying on a table). Instead I more often use cupping as way to encourage a specific movement outcome. These @rocktape RockPods are excellent in this role. For the single leg deadlift, for example, the cups encourage you to lengthen through the trail leg (which often bends for many people). Additionally the cups can enable an external cue such as “keep the cups pointed at the ceiling,” which as we know from the research is often a more effective cue than directing the cue at a specific body part. So in this case you get a little two for one…train a specific movement pattern while also applying a therapeutic stimulus. . . #kettlebell #kettlebells #kettlebelltraining #kettlebellworkout #kettlebellexercises #strongfirst #physicaltherapy #physicaltherapist #dpt #physio #physiotherapist #physiotherapy #coachkaren #lululemon #lululemonmen #golffitness #running #runners #runnersofinstagram #instarun #instarunners #instarunning #triathlon #triathlete #triathlontraining #ironman #ironmantri #ironmantraining

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]]> Best Kettlebell Exercises Every Beginner Should Try https://yourdailysportfix.com/best-kettlebell-exercises-beginners/ Wed, 24 Apr 2019 06:00:07 +0000 https://yourdailysportfix.com/?p=1448 If you’re looking for a way to shake things up and add something new to your fitness routine, kettlebells will get you there. They’ll help you tone the muscles in your legs, shoulders, and lower back, but you’ll have to learn a few basic moves in order to achieve these goals. Kettlebell Swing Name of […]

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]]> If you’re looking for a way to shake things up and add something new to your fitness routine, kettlebells will get you there. They’ll help you tone the muscles in your legs, shoulders, and lower back, but you’ll have to learn a few basic moves in order to achieve these goals.

Kettlebell Swing

Name of this exercise pretty much says it all. You’ll start by standing with your feet shoulder-width apart, and both hands on the handle. Once that’s done, you should slightly bend your knees before swinging the bell between your legs. Proceed by straightening your legs and swinging the bell to chin height.

Kettlebell Goblet Squat

Holding your bell in the goblet position means it’s positioned upside down with the handle pointing towards the floor. Once your bell is in place, it’s time to do the squat. Just make sure you’ve mastered this exercise before adding kettlebells to the mix, so you wouldn’t sustain any injuries.

Kettlebell Push Press

At the very start, you should hold the bell in your right hand while resting it on the back of your wrist. Keep going by lowering into a squat, and pressing your right arm overhead once you return into standing position.

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]]> Common Kettlebell Swing Mistakes Every Newbie is Making https://yourdailysportfix.com/common-kettlebell-swing-mistakes-every-newbie-is-making/ Sat, 06 Apr 2019 07:31:12 +0000 https://yourdailysportfix.com/?p=2269 Kettlebell swing is one of the basic exercises everyone learns once they incorporate this piece of gym equipment into their workout. If you’re new to this move, here are a few things you should keep in mind if you want to perfect it and avoid injuries. Too Much Squatting Many newbies tend to squat while […]

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]]> Kettlebell swing is one of the basic exercises everyone learns once they incorporate this piece of gym equipment into their workout. If you’re new to this move, here are a few things you should keep in mind if you want to perfect it and avoid injuries.

Too Much Squatting

Many newbies tend to squat while doing their swings, instead of deadlifting the kettlebell. You’re supposed to hinge at your hips while doing this exercise, instead of bending your hips and knees the way you usually do while squatting.

Rounding Your Spine

If you’re feeling back pain after doing kettlebell swings, it’s probably because your back is too rounded during this exercise. It’s very important to keep your spine straight unless you’re trying to get injured on purpose.

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Kettlebells are so simple, but complex to make them well. Kettlebells are like anything else, you have to put work and care into the production or they won’t turn out well. We work hard to make sure the iron is smooth for comfortable workouts and the powder coat is applied correctly to protect the iron and create a great grip for workouts. The recessed logo is different to protect your hands, wrist and forearm during lifts and not dig into your skin. Thanks for your share @kettlebrady ! ・・・ “Amazing how good such a primal tool can look” #kettlebell #kettlebells . #kettlebellswings #strong #strength #power #train #training #exercise #gym #coach #health #healthy #gains #fitness 💪💪💪💪💪💪💪💪💪 #fitness #kettlebellroutine  #kettlebelltraining #outdoorworkout #homeworkout #homegym #garagegym  #kettlebelltraining #kettlebellpress #kettlebellclean #kettlebellswing #kettlebellcomplex #kettlebellflow #workoutathome #muscle #austin #austinfitness

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Arm Support

Kettlebell swings are supposed to build your hamstrings, glutes and lower back. You won’t accomplish this goal if you’re simply using your arms and shoulders to guide and control this piece of equipment.

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]]> ersion="1.0" encoding="UTF-8"?> Kettlebell Exercises Archives - yourdailysportfix.com yourdailysportfix.com Mon, 24 Apr 2023 08:46:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Kettlebell Exercises Archives - yourdailysportfix.com 32 32 Benefits of Exercising With Kettlebells https://yourdailysportfix.com/benefits-of-exercising-with-kettlebells/ Mon, 24 Apr 2023 08:14:00 +0000 https://yourdailysportfix.com/?p=22733 If you’re looking for a fun and effective way to amp up your workout routine, look no further than kettlebells. These versatile fitness tools have been gaining popularity in recent years, and for good reason! Here are just five of the many benefits of exercising with kettlebells. Provides Full Body Workout Kettlebell exercises engage multiple […]

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]]> If you’re looking for a fun and effective way to amp up your workout routine, look no further than kettlebells. These versatile fitness tools have been gaining popularity in recent years, and for good reason! Here are just five of the many benefits of exercising with kettlebells.

Provides Full Body Workout

Kettlebell exercises engage multiple muscle groups at once, providing a full-body workout that’s efficient and effective. Whether you’re doing swings, squats, or lunges, you’ll be working your legs, core, back, and arms all at once.

Great for Cardiovascular Conditioning

Kettlebell exercises are also great for cardiovascular conditioning. Moves like the kettlebell swing get your heart rate up and challenge your cardiovascular system, making them a great addition to any cardio routine.

Improves Balance and Coordination

Because kettlebell exercises involve dynamic movements and require you to stabilize your body, they can help improve your balance and coordination over time. This can translate to better performance in other areas of your life, such as sports or dance.

Increases Strength and Muscle Mass

Regular kettlebell workouts can also lead to increased strength and muscle mass. The combination of resistance and cardiovascular training provided by kettlebell exercises can help build lean muscle and boost your overall fitness.

Convenience and Versatility

Finally, one of the biggest benefits of exercising with kettlebells is their convenience and versatility. Kettlebells are small and easy to store, making them a great option for at-home workouts. They can also be used in a variety of ways, from traditional strength training exercises to high-intensity interval training (HIIT) workouts.

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]]> 3 Types of Squats That Work Your Thighs & Glutes https://yourdailysportfix.com/3-types-of-squats-that-work-your-thighs-glutes/ Mon, 28 Nov 2022 08:35:00 +0000 https://yourdailysportfix.com/?p=21226 The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs […]

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]]> The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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]]> Heather Robertson is Rocking Our World With Her Intense Kettlebell Workouts https://yourdailysportfix.com/heather-robertson-is-rocking-our-world-with-her-intense-kettlebell-workouts/ Mon, 06 Jun 2022 08:18:00 +0000 https://yourdailysportfix.com/?p=19928 No-equipment workouts are all the rage on YouTube and everyone seems to be sharing them right now, but Heather Robertson always liked marching to the beat of her own drum. She enjoys including all sorts of equipment pieces in her workout videos, and the kettlebell is one of her absolute favorites. View this post on […]

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]]> No-equipment workouts are all the rage on YouTube and everyone seems to be sharing them right now, but Heather Robertson always liked marching to the beat of her own drum. She enjoys including all sorts of equipment pieces in her workout videos, and the kettlebell is one of her absolute favorites.

40 Minute Kettlebell Workout

If you want to get everything you need in a single workout, this video will be your cup of tea. It takes 40 minutes to go through this full-body strength and cardio workout and you’ll need to power through three different circuits to finish it up.

20 Minute Kettlebell Workout

If you prefer keeping your workouts short and sweet, Robertson’s got you covered. This 20-minute kettlebell workout is perfect for people with a busy schedule.

Killer Kettlebell Tabata Workout

Tabata workouts are one of the staples of Robertson’s YouTube channel and she couldn’t resist adding kettlebell to the mix. This video will make you see Tabata in a whole new light and inspire you to put a twist on this form of high-intensity training.

Killer Kettlebell AMRAP Workout

Robertson is also a huge fan of AMRAP workouts and she made this one as intense as it gets by using a kettlebell to add resistance to each exercise.

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]]> You Have to Try This 45-Minute Workout If You Have a Kettlebell at Home https://yourdailysportfix.com/you-have-to-try-this-45-minute-workout-if-you-have-a-kettlebell-at-home/ Sat, 02 Jan 2021 12:25:39 +0000 https://yourdailysportfix.com/?p=15447 Most people do their home workouts without any equipment whatsoever, but amazing things can happen if you add a couple of basic pieces to the mix. If you happen to have a kettlebell at home, this 45-minute workout by Caroline Girvan will be your cup of tea. Girvan’s fitness channel is one of the fastest-growing […]

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]]> Most people do their home workouts without any equipment whatsoever, but amazing things can happen if you add a couple of basic pieces to the mix. If you happen to have a kettlebell at home, this 45-minute workout by Caroline Girvan will be your cup of tea.

Girvan’s fitness channel is one of the fastest-growing on YouTube, and she’s close to reaching 500,000 subscribers right now. Her workout videos truly allow you to relive the feeling of being at the gym in the comfort of your home, and that’s certainly the case with her kettlebell workout.

Before trying to do this at home, keep in mind that this workout requires a lot of stability and strength of your core. Girvan is using a 10-kilogram kettlebell, but she’s a pro, so it’s recommended to go with a lighter option if you’re still a beginner—and also do some of the exercises at a slower pace.

Girvan did 40 seconds of work and 20 seconds of rest for each exercise, before repeating it for another time. Some of the exercises included in this routine are windmills, halos, dead stop swings, and different variations of squats and lunges.

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]]> 3 Kettlebell Exercises Everyone Can Do https://yourdailysportfix.com/3-kettlebell-exercises-everyone-can-do/ Sat, 12 Sep 2020 08:44:50 +0000 https://yourdailysportfix.com/?p=11465 Kettlebells are an extremely versatile exercise equipment that can be used for a variety of training including strength, mobility, and HIIT. Their unique shape allows you to pull, twist, and swing in ways that you couldn’t with dumbbells. Kettlebells can actually replace an entire gym when you get creative with them. Here are three to […]

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]]> Kettlebells are an extremely versatile exercise equipment that can be used for a variety of training including strength, mobility, and HIIT. Their unique shape allows you to pull, twist, and swing in ways that you couldn’t with dumbbells. Kettlebells can actually replace an entire gym when you get creative with them. Here are three to incorporate into your routine.

Kettlebell Deadlift

This exercise teaches you how to pick things up from the floor safely while strengthening your hamstrings and glutes. To complete this exercise, start with the kettlebell on the ground and the handle in line with your ankles. Make sure your knees are soft and send your butt back while keeping your arms straight and grabbing the handle of the weight with both hands. Then, reverse the motion with your hips to come up and repeat.

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Kettlebell Goblet Squat

The goblet squat works your shoulders, core, and quads making it a functional movement. Start by holding the kettlebell with both hands in front of your chest, under your chin. Then, send your hips back and down as you squat as low as you can.

Kettlebell Swing

This exercise combines speed, power, strength, and coordination and it will get your heart racing. To start, place the kettlebell on the ground in front of you and with your knees slightly bent and arms straight, reach forward and grab the kettlebell by the handle, pushing it between your legs. Then move your hips forward and squeeze you butt to return to the standing position. Make sure you keep your core engaged throughout this exercise.

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■𝕂𝔼𝕋𝕋𝕃𝔼𝔹𝔼𝕃𝕃 𝕊𝕎𝕀ℕ𝔾𝕊 ᴍʏ ᴘᴇʀꜱᴏɴᴀʟ ꜰᴀᴠᴏᴜʀɪᴛᴇ 🅼🅰🅸🅽 🆁🅴🅰🆂🅾🅽🆂 🆆🅷🆈 ᴬ ˡⁱᵗᵗˡᵉ ᵃᵇᵒᵘᵗ ᵐᵉ ••• ᴹᵒˢᵗ ᵒᶠ ʸᵒᵘ ʷⁱˡˡ ᵏⁿᵒʷ ᴵ ᵖˡᵃʸ ᶠᵒᵒᵗᵇᵃˡˡ ᵃˢ ᵃ ᵐⁱᵈᶠⁱᵉˡᵈᵉʳ• ᴵᵐᵖʳᵒᵛⁱⁿᵍ ᵖᵉʳᶠᵒʳᵐᵃⁿᶜᵉ ᵒⁿ & ᵒᶠᶠ ᵗʰᵉ ᵖⁱᵗᶜʰ ⁱˢ ᵐʸ ᵐᵃⁱⁿ ᵍᵒᵃˡ ʷʰᵉⁿ ᵗʳᵃⁱⁿⁱⁿᵍ• • ꜱᴡɪɴɢꜱ ᴀʀᴇ ᴀ ꜰᴜʟʟ ʙᴏᴅʏ ᴇxᴇʀᴄɪꜱᴇ ʜᴇʟᴘɪɴɢ ᴛᴏ ɪᴍᴘʀᴏᴠᴇ ᴛʜᴇ "ᴘᴏᴡᴇʀ ꜱᴇᴄᴛɪᴏɴ" ᴏꜰ ᴏᴜʀ ʙᴏᴅʏ. •ɪᴍᴘʀᴏᴠᴇꜱ ᴀᴛʜʟᴇᴛɪꜱɪᴍ, ᴛᴇᴀᴄʜɪɴɢ ᴀᴛʜʟᴇᴛᴇꜱ ʜᴏᴡ ᴛᴏ ʟᴏᴀᴅ ᴇꜰꜰᴇᴄᴛɪᴠᴇʟʏ ᴀᴛ ᴛʜᴇ ʜɪᴘꜱ, ᴍᴀᴋɪɴɢ ᴛʜɪꜱ ᴇxᴇʀᴄɪꜱᴇ ᴀ ᴛᴏᴘ ᴄᴏᴍᴘᴇᴛɪᴛᴏʀ ᴡʜᴇɴ ɪᴛ ᴄᴏᴍᴇꜱ ᴛᴏ ɪᴍᴘʀᴏᴠɪɴɢ ꜱᴘᴏʀᴛꜱ ᴘᴇʀꜰᴏʀᴍᴀɴᴄᴇ, ᴘᴀʀᴛɪᴄᴜʟᴀʀʟʏ ɪɴ ꜰᴏᴏᴛʙᴀʟʟ. •ꜱᴡɪɴɢꜱ ᴀʟꜱᴏ ʜᴇʟᴘ ᴛᴏ ɪᴍᴘʀᴏᴠᴇ ᴘᴇʀꜰᴏʀᴍᴀɴᴄᴇ ᴏɴ ᴏᴛʜᴇʀ "ʙɪɢ ᴄᴏᴍᴘᴏᴜɴᴅ ʟɪꜰᴛꜱ" ꜱᴜᴄʜ ᴀꜱ ꜱQᴜᴀᴛ ᴀɴᴅ ᴅᴇᴀᴅʟɪꜰᴛ •ɪᴍᴘʀᴏᴠɪɴɢ; ɢʀɪᴘ ꜱᴛʀᴇɴɢᴛʜ, ᴘᴏᴡᴇʀ, ꜱᴘᴇᴇᴅ, ꜱᴛᴀʙɪʟɪᴛʏ ᴀɴᴅ ᴇɴᴅᴜʀᴀɴᴄᴇ.

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]]> 3 Incredible Benefits of Kettlebell Exercises https://yourdailysportfix.com/3-incredible-benefits-of-kettlebell-exercises/ Thu, 18 Jun 2020 06:00:00 +0000 https://yourdailysportfix.com/?p=8591 Kettlebell is one of the most popular pieces of gym equipment, and there’s a reason why fitness lovers enjoy it so much. If you still haven’t incorporated it into your workouts, here’s a couple of reasons why you should. Full-Body Workout The list of exercises you can do with a kettlebell is pretty long, but […]

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]]> Kettlebell is one of the most popular pieces of gym equipment, and there’s a reason why fitness lovers enjoy it so much. If you still haven’t incorporated it into your workouts, here’s a couple of reasons why you should.

Full-Body Workout

The list of exercises you can do with a kettlebell is pretty long, but most of them have one thing in common. They’ll give you an amazing, full-body workout because they activate several muscle groups at the same time.

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💣𝕎𝕖 𝕒𝕣𝕖 𝕨𝕙𝕒𝕥 𝕨𝕖 𝕕𝕠, 𝕟𝕠𝕥 𝕨𝕙𝕒𝕥 𝕨𝕖 𝕤𝕒𝕪 𝕨𝕖 𝕨𝕚𝕝𝕝 𝕕𝕠.💣⠀ ⠀ ⠀ 💣Monobell Strength: Single Kettlebell Strength Program💣⠀ ⠀ 𝔸𝕧𝕒𝕚𝕝𝕒𝕓𝕝𝕖 ℕ𝕠𝕨!⠀ ⠀ One Kettlebell is all you will need.⠀ ⠀ 𝕃𝕚𝕟𝕜 𝕚𝕟 𝔹𝕚𝕠!⠀ ⠀ @ltevebaugh @kettlebellkings ⠀ @mavericksfieldhouse ⠀ @viknperformance ⠀ @metcon ⠀ ⠀ 💣💣💣💣💣💣💣💣💣💣💣⠀ ⠀ ⠀ #monobellstrength⠀ #kettlebellkings⠀ #singlekettlebell⠀ #kettlebellswings⠀ #kettlebelltraining⠀ #kettlebellsquats⠀ #kettlebellsnatch⠀ #kettlebellworkout⠀ #kettlebellworkouts⠀ #Kettlebellcomplex⠀ #kettlebellflow⠀ #kettlebell #kettlebellstrong #kettlebellexercises #fullbodyworkouts #fieldhousestrength⠀ #builtbythebell #fitnessmotivationdaily #kbgoddess #kbqueen⠀ #viknperformance⠀ #amironandiforgemyself #fiercewomenofthefieldhouse #kbthicc #kbmuscle #quaranthicc⠀

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Great Cardio

Most people who do kettlebell exercises want to strengthen their muscles, but this is not their only benefit. They’re also a great cardio workout, which can be completed quickly because you don’t have to switch their weight to get great results.

Home Training

Kettlebell exercises are a perfect fit for anyone who can’t afford a gym membership. If you think that a kettlebell is too pricy, you can use one of many creative DIY alternatives, such as a jug of milk of laundry detergent since they have a similar shape.

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Bent Press ⁣ ⁣ The bent press is a complex, old-time strongman exercise that takes a lot of practice and discipline to master, but it is an incredible way to develop your overhead pressing strength. Before anyone even begins to attempt this movement, it is important that you have a couple boxes checked off so that you can perform this exercise as safely and effectively as possible. ⁣ ⁣ ✅ Proper Shoulder Mobility ⁣ ✅ Proper T-Spine Mobility ⁣ ✅ Proper Shoulder Stability⁣ ✅ Strong Windmill Mechanics ⁣ ✅ Strong Get Up⁣ ⁣ These are the major areas that I tend to focus on when gearing someone up to perform the bent press. Once I feel like someone has met these criteria then we start working into the bent press. ⁣ ⁣ A place that I like to begin when coaching this beast of an exercise is this modified bent press. First, clean a kettlebell with your right arm into the rack position. Then, lunge back and get yourself into a half kneeling position like you would in the get up, but keep the bell in the rack position and not overhead like a normal get up. From there, place your left hand, knee, and foot in a straight line on the ground. Once you are in this position, begin hinging your right hip to the right. As you begin to hinge, start bending your left elbow to the ground while simultaneously straightening out your right arm. ⁣ ⁣ What you are doing here is simulating getting under the kettlebell during the bent press. When we bent press, we are more focused on getting under the bell, rather than pressing the bell. This drill will get your body comfortable with moving under the bell so that you can effectively perform the exercise. Practice this a few times without weight and when you feel confident in your ability to do it, start off light and then work your way up. ⁣ ⁣ The bent press is a great way to develop overhead strength but it’s important to work on each segment of the exercise so that you can get the most out of it. ⁣ ⁣ Happy Hump Day!💪🏽

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]]> 3 Kettlebell Exercises to Add to Your Workout https://yourdailysportfix.com/3-kettlebell-exercises-to-add-to-your-workout/ Fri, 20 Mar 2020 09:58:00 +0000 https://yourdailysportfix.com/?p=7866 Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a […]

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]]> Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a kettlebell is distributed differently than a dumbbell so it makes you engage your core more to be able to use them in each exercise. Here are three of the best kettlebell exercises to add to your routine.

Kettlebell Swing

Start with your hips back, knees bent a little, and your torso leaning forward with your legs a little wider than hip-width apart. Hold the kettlebell with both hands, arms extended towards the floor. In one motion squeeze the glutes, straighten the legs, lift the torso and bring the hips forward all whilst swinging the weight to shoulder height. Arms should be straight at all times and keep the core tight. Bring back to start and repeat 14 times.

Farmers Carry

Start with feet together, a kettlebell in each hand, and arms by your side. Engage the abs and walk with the back straight the length of the room you are working in. Walk back to the start. Do this three times.

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Single-Leg Deadlift

Holding a kettlebell in each hand, palms facing the body start with the legs together. Keeping your hips level, put your body weight on the left leg and extend the right leg behind you whilst lowering the torso and weights towards the ground. Stop when your back and right leg are parallel to the floor and come back to start. Do 15 reps for each leg.

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#tuesdaytrainingtip People occasionally ask if I do cupping. The short answer is Yes…But probably not in the way you’re used to seeing (laying on a table). Instead I more often use cupping as way to encourage a specific movement outcome. These @rocktape RockPods are excellent in this role. For the single leg deadlift, for example, the cups encourage you to lengthen through the trail leg (which often bends for many people). Additionally the cups can enable an external cue such as “keep the cups pointed at the ceiling,” which as we know from the research is often a more effective cue than directing the cue at a specific body part. So in this case you get a little two for one…train a specific movement pattern while also applying a therapeutic stimulus. . . #kettlebell #kettlebells #kettlebelltraining #kettlebellworkout #kettlebellexercises #strongfirst #physicaltherapy #physicaltherapist #dpt #physio #physiotherapist #physiotherapy #coachkaren #lululemon #lululemonmen #golffitness #running #runners #runnersofinstagram #instarun #instarunners #instarunning #triathlon #triathlete #triathlontraining #ironman #ironmantri #ironmantraining

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]]> Best Kettlebell Exercises Every Beginner Should Try https://yourdailysportfix.com/best-kettlebell-exercises-beginners/ Wed, 24 Apr 2019 06:00:07 +0000 https://yourdailysportfix.com/?p=1448 If you’re looking for a way to shake things up and add something new to your fitness routine, kettlebells will get you there. They’ll help you tone the muscles in your legs, shoulders, and lower back, but you’ll have to learn a few basic moves in order to achieve these goals. Kettlebell Swing Name of […]

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]]> If you’re looking for a way to shake things up and add something new to your fitness routine, kettlebells will get you there. They’ll help you tone the muscles in your legs, shoulders, and lower back, but you’ll have to learn a few basic moves in order to achieve these goals.

Kettlebell Swing

Name of this exercise pretty much says it all. You’ll start by standing with your feet shoulder-width apart, and both hands on the handle. Once that’s done, you should slightly bend your knees before swinging the bell between your legs. Proceed by straightening your legs and swinging the bell to chin height.

Kettlebell Goblet Squat

Holding your bell in the goblet position means it’s positioned upside down with the handle pointing towards the floor. Once your bell is in place, it’s time to do the squat. Just make sure you’ve mastered this exercise before adding kettlebells to the mix, so you wouldn’t sustain any injuries.

Kettlebell Push Press

At the very start, you should hold the bell in your right hand while resting it on the back of your wrist. Keep going by lowering into a squat, and pressing your right arm overhead once you return into standing position.

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]]> Common Kettlebell Swing Mistakes Every Newbie is Making https://yourdailysportfix.com/common-kettlebell-swing-mistakes-every-newbie-is-making/ Sat, 06 Apr 2019 07:31:12 +0000 https://yourdailysportfix.com/?p=2269 Kettlebell swing is one of the basic exercises everyone learns once they incorporate this piece of gym equipment into their workout. If you’re new to this move, here are a few things you should keep in mind if you want to perfect it and avoid injuries. Too Much Squatting Many newbies tend to squat while […]

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]]> Kettlebell swing is one of the basic exercises everyone learns once they incorporate this piece of gym equipment into their workout. If you’re new to this move, here are a few things you should keep in mind if you want to perfect it and avoid injuries.

Too Much Squatting

Many newbies tend to squat while doing their swings, instead of deadlifting the kettlebell. You’re supposed to hinge at your hips while doing this exercise, instead of bending your hips and knees the way you usually do while squatting.

Rounding Your Spine

If you’re feeling back pain after doing kettlebell swings, it’s probably because your back is too rounded during this exercise. It’s very important to keep your spine straight unless you’re trying to get injured on purpose.

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Kettlebells are so simple, but complex to make them well. Kettlebells are like anything else, you have to put work and care into the production or they won’t turn out well. We work hard to make sure the iron is smooth for comfortable workouts and the powder coat is applied correctly to protect the iron and create a great grip for workouts. The recessed logo is different to protect your hands, wrist and forearm during lifts and not dig into your skin. Thanks for your share @kettlebrady ! ・・・ “Amazing how good such a primal tool can look” #kettlebell #kettlebells . #kettlebellswings #strong #strength #power #train #training #exercise #gym #coach #health #healthy #gains #fitness 💪💪💪💪💪💪💪💪💪 #fitness #kettlebellroutine  #kettlebelltraining #outdoorworkout #homeworkout #homegym #garagegym  #kettlebelltraining #kettlebellpress #kettlebellclean #kettlebellswing #kettlebellcomplex #kettlebellflow #workoutathome #muscle #austin #austinfitness

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Arm Support

Kettlebell swings are supposed to build your hamstrings, glutes and lower back. You won’t accomplish this goal if you’re simply using your arms and shoulders to guide and control this piece of equipment.

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