From a glance this is a traditional kettlebell. But it is not. This kettlebell has the new great feature of having a soft feel despite the fact it is still heavy, solid and very good balanced. This is the perfect kettlebell for home use when it will be a friend to floors and feet. Try this full body workout at home or at the gym, by using the one and only Casall Soft Kettlebell. The program consists of six exercises, divided into four sets with 12 reps per exercise.
WHY ARE KETTLEBELLS SO EFFECTIVE?
Kettlebells are used for intensive and explosive workouts where you want to combine strength training, cardio and flexibility at the same time as you challenge your core and grip. The benefits with working out with a kttlebell are numreous but to mention a few - it is very effective to build strength, improve your endurance and flexibility and as most strength training result in weight loss.
Most of the kettlebell exercises are actually very similar to classic olympic lifts, however kettlebell lift are much easier to learn. They are also very suitable for speed and are therefore often used in crossfit workouts. The shape of the kettlebell with the mass off-center actually forces you to movements that mimic everyday activities.
Kettlebells exercises build strength, endurance and flexibility at the same time, you also need to activate your core throught all exercises meaning you will get a core workout without even focusing on your abs.
Below exercises should be performed 12 reps x 4, go thorugh them in below order and you will have a challenging full body kettlebell workout.
1. THRUSTERS WITH KETTLEBELL
Hold the kettlebell with both hands against your chest. Go down in a deep squat position and press up again to standing. When your get back up continue to press your arms straight up into the air.
2. BENT OVER ROW WITH KETTLEBELL
Bend over, activate your core and make sure that you keep a straight back. Hold the kettlebell in the handles. Pull the kettlebell against your chest and return back to startposition. Make sure to press the shoulder blades together at the top of the exercise and that your chest is pressed forward.
3. SHOULDER PRESS WITH KETTLEBELL
Hold the kettlebell with one hand and the other hand in the waist. Press your arm straight up above your head and then return back to the start position. Repeat on the other side.
4. BACKDROP LUNGE WITH KETTLEBELL
Stand with both feet close together, step back with one leg at a time, bend and stretch in a lunge. Make sure that your knees stays in 90 degrees angle. TRAIN WITH tip: rotate slight backwards in the bottom of the exercise to activate back thigh and butt.
5. RUSSIAN TWIST WITH KETTLEBELL
Sit in a sit ups position. Draw your belly button inwards towards your back and squeeze your legs together. Rotate the kettlebell from one side to the other. The more you bend backwards, the more challenging the exercise will be.
6. STRAIGHT DEADLIFTS WITH KETTLEBELL
Stand with the kettlebell in betwwen your feet. Bend forward with a straight back and active core and sligthly bent knees. Pick the kettlebell up from the ground, make sure that your legs are grounded by using your legs and butt. Repeat.