Part of our ethos our culture, what we represent, our spirit and efforts to support individuals in realising their potential is resilience.
The ability to endure, adapt and recover from challenges, metaphorically and literally. A global pandemic and quite extraordinary circumstances have been a testament to just how innovative people are willing to be regarding their training. For example the kettlebell has become an essential piece of gym equipment for home gyms and commercial facilities over the past few years.
MOVEMENT IS OUR PRIMAL RIGHT
The kettlebell has fast become a core element of strength training at home due to its versatility. A lack of space and options within four walls is something a kettlebell can allow as a tool that demands time and patience.
Their use dated to Russia in the 1700s has paved the way for kettlebell sport, also called "Girevoy sport", which originated in Eastern Europe in 1948.The kettlebell caters to a host of perks, including benefits in strength, explosive power, conditioning, coordination, functionality, and mobility, to name a few.
To get you started, or open up more training options, read on for kettlebell exercises to add to your next workout.
THE AMERICAN KETTLE BELL SWING
Much like the mechanics of the classic Russian swing, the American swing only differs in its top position, and the swing itself is identical to its counterpart.
The American kettlebell swing takes the kettlebell through a greater range of motion, requiring more stability of the shoulder joint at the top portion of the swing. Suppose you are familiar with the regular Russian swing. In that case, this is an ideal way to progress your training and demands placed on your body with the slightly more advanced variation.
As with any training mode, there is as much power in choice and variety as simply enjoyment. Imagine you are looking for time and room-saving options for your strength training. Kettlebells are a worthy addition to your strength training routine and gym equipment at home.
THE KETTLEBELL TURKISH GET UP
One of the more advanced kettlebell movements as part of your strength training arsenal takes a degree of bodily awareness and skill. This movement challenges grip strength, overhead stability, core engagement, coordination, and mobility. It is particularly taxing on the hand, wrist, and shoulder. Perfect addition for anyone looking to develop power and maintain stability in multiple planes of motion.
One of the biggest mistakes people make with this movement is going too heavy too quick, which can be incredibly humbling. Start light!
THE KETTLEBELL GOBLET SQUAT
As a standalone exercise or squat variation to teach good squat technique, it encourages you to maintain an upright torso and sit back with the hips. The kettlebell goblet squat is typically thought of as a lower body movement. Still, positioning the kettlebell throughout requires a significant degree of upper body use.
Mobility, strength, better squat mechanics and beginner friendly are just a few benefits of including kettlebell goblet squats in your exercise regime.
THE KETTLEBELL CLEAN AND PRESS
A combination of two exercises, the kettlebell clean and overhead press, combined into one dynamic, fluid movement. Great for strength development, but also puts significant demands on the cardiovascular system.
This can be executed singularly, one side at a time, or performed with two kettlebells to add more load. The double kettlebell clean and press adds a further challenge of coordinating both sides simultaneously and will undoubtedly require a pause for composure and breathing adjustments.
TRAIN WITH PURPOSE
Here at Primal, we have an extensive array of expertly crafted kettlebells for all abilities. You can practise the more fundamental movements, master them, and progress onto some more advanced variations discussed here.
STRENGTH. IT'S IN US ALL