Kettlebell- tool for powerful exercise

A kettlebell is an essential tool for working out. In fact, be it a regular for strength training, or extensive yoga; kettlebell can be a popular tool used in most workouts. Even though kettlebells tend to look a little intimidating, it is a powerhouse of incredible potential and can give your exercise that extra pump. A ‘flow’ is a term extensively used nowadays, while it is nothing but a series or a sequence of a particular kind. However, having a proper kettlebell flow means you follow up one exercise after the other, creating a sequence of a sort. In fact, having a set flow of a particular time limit increases the chances of the workout getting executed. Thus, let us go through this 10 minutes kettlebell flow which might make you make the most of this powerful tool.

10-minute kettlebell flow!

Firstly, start these exercises in a sequence and follow them up with the other to form a flow.

Kettlebell Push-Up

kettlebell pushup

Place the kettlebells down in the ground with your hands' shoulder width apart and hold on to the handles. Drop down to a push up, then bring your feet forward in a launch position and spring upward to your feet ahead to change to a standing row, the next form.

Standing Kettlebell Row

standing kettlebell row

Bend your knees very slightly and connect at the waist. Now, and with a low, neutral spine, row the kettlebells starting from just over your ankles up to your armpits and then back down to your ankles, straightening up in preparation of the double kettlebell clean.

Double Kettlebell Clean

man holding kettlebell between legs

Lift the kettlebells and enable them to rock between your straigtend legs legs, while keeping your upper arm upon your side and use a pulling up motion, followed closely by an uppercut motion and grab the kettlebells between your forearm and biceps at shoulder length.

Double Kettlebell Strict Press

double kettlebell strict press

Hold on to the kettlebells, while sustaining strict technique with no leg drive or bending backwards. Stretch through the elbow to advance the weights together immediately above your head. Pause for a while, and return the weight between your forearm and biceps at shoulder height. Extend it back to the floor by joining slightly at the waist

Thus, it is suggested that you repeat the flow seven times, making one set. First, do five sets, and you are good to go! Even though there are various exercises with kettlebells, it is still a tool which is most likely to collect dust in the corner. In fact, make the most of the kettlebells in your gym, and you will be surprised at how it delivers. However, some of the ways the humble kettlebell helps your body are:

  • Improves power and strength
  • Builds grip strength
  • Enables you to fight lower back pain
  • Improves posture and spinal stability
  • It works as a cardio
  • It helps in burning fat
  • Improves muscle stability and range of motion

The perks are undeniably endless. So let's get that kettlebell rolling!

Author's Bio: 

Grant Donovan is a successful entrepreneur and founder of many disciplines including aviation, automotive, political, anti-aging and life coaching to name a few. But it is his passion for health, nutrition and fitness that he attributes as the leading factor for his success. All of which led him to create to share his large breadth of knowledge with the everyday man, and empower them to make the changes that will help lead to their success. He believes a life in balance of mind, body and soul is a life well lived and only when achieved can one unlock their true potential. At age 60, Grant serves as a living example of why staying healthy not only helps you live longer, but the improved quality of life, will allow you to push past boundaries and reach new heights you never knew were possible. With his inspirational personal journey of achievement he has motivated over 350,000+ subscribers to make a positive change in their life and guide them on their pursuit of happiness.