The kettlebells give more benefit than dumbells as you don’t need a wide range of weight lifting equipment for the workout. Sixteen-kilo weight is enough for men and eight kilos weight is sufficient for women. Moreover, Kettlebell workout is one of the best ways to burn calories and strengthen the body. It also consumes less time as compared to other workout plans.
Here is the list of workouts which requires one Kettlebell:
1) Kettlebell Goblet Squat
To practise this exercise, stand holding a kettlebell close to your chest. Squat down until your hamstrings are on your calves. Keep your chest and head up as well as back straight. Following this, pause and use your elbows to push your knees out. Return to the start position and repeat for 10-20 repetitions.
2) Kettlebell One-Arm Row
To practise this exercise, place the kettlebell on the floor and take a stance with your right foot in front. Your foot should be placed just outside the weight. Dig the ball of your left foot into the floor behind you and bend your hips so back is angled about 45 degrees to the floor. Keep your right elbow on your right thigh for support and reach for the kettlebell with your left hand. Keeping your shoulders square. Complete all your reps on one side and then repeat on the other side.
3) Kettlebell One-Arm Press
To practise this exercise, holding the kettlebell in one hand at shoulder level. Place your feet on the floor and take a deep breath into your belly and brace your abs and glutes. Pull your ribs down and press the weight overhead with a vertical forearm. It is recommended that your chin should be pulled back. To lower the kettlebell, pull it back down into position like you are performing a pull-up.
4) Kettlebell Chest-Loaded Swing
To practise this exercise, stand with feet between hip and shoulder-width apart and hold the kettlebell. Following this pull the bottom of the bell into your lower sternum. Draw your shoulder blades together and cast your eyes on a spot on the floor approximately 15 feet in front of you. Following this, take a deep breath and root your feet. Then bend your hips back, imagining being able to touch your butt to the wall behind you. Keep a back straight with your tailbone tilted slightly up. When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out.
5) Kettlebell Shoulder Halo
To practise this exercise, stand with feet with shoulder-width apart. And hold the kettlebell by its horns upside down. Screw your feet into the floor and draw your ribs down. Begin moving the kettlebell around your head. While performing this exercise be careful to maintain your posture and not bend your torso in any direction. Move slowly to avoid whacking yourself in the head. Make full circles and alternate directions on each rep.