3 Kettlebell exercises for a full-body home workout

in Men’s HealthWe cannot deny the effectiveness of weight machines. But that doesn’t mean you have to swear by it. While modern training equipment has its place, sometimes it’s helpful to dabble with a more streamlined approach.

Get yourself a pair of coffee bells, for example, and you can break into a great full-body session without hitting the gym. Here, elite trainer Peter Parasiliti takes you through a 20-minute workout, which should be done three times a week, and is designed to build total body muscle anywhere.

“Working to failure on the last rep should be the goal of all these exercises,” Parasiliti explains. So if you finish a set with a smile on your face, unless you’re an avid masochist, you need to add more weight. Try to mix up your sets and reps as much as possible to keep your muscles guessing, too. Let’s then.

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Goblet Kettlebell lunge

      • Collections: 3-5
      • actors: 8-12 per leg
      • comfort: 90 seconds
        1. Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell in each hand in front of your chest with palms facing each other.
        2. Then step back for a reverse lunge, with your knee touching the floor.
        3. Push up to the starting position with your front foot.
        4. Repeat on the same side for the prescribed number of repetitions, then switch legs.
          1. Progress: As you get stronger, start alternating lunges — right leg followed by left leg. Then try moving forward in a regular lunge. Again, start with the same leg, then start alternating. Walking lunges—immediately driving your front foot into the next lunge rather than returning to the starting position—will be the most challenging of all.

            Muscle worked: The glutes, quads and hamstrings – plus they’ll fire up your core muscles, building stability and strength

            Men’s Health: To focus on your triceps, keep your elbows close to your torso. Pull your elbows out to shift the focus to your chest.

            Kettlebell floor press

            • Collections: 3-5
            • Duplicates: 8-12
            • comfort: 90 seconds
              1. Lie on the floor between two kettlebells and hold them with your arms outstretched.
              2. Roll kettlebells up toward your biceps so that the kettlebells are resting on the outside of your vertical forearm.
              3. You are now ready to press. Push the kettlebells up, locking your elbows, and returning them to the floor. repeats. Since the weight is suspended below your hands, this will be different—and harder—than traditional dumbbell presses.
                1. Progress: For a greater range of motion, take this motion to the bench, making sure your shoulder blades are squeezed together at the bottom point of the motion. Still so easy? Use an alternating pattern, performing the movement with one arm at a time, or for a greater challenge use an alternating pattern: Press one bell up and then, while lowering it, simultaneously press the other bell—like a bench press.

                  Muscle worked: Chest, anterior deltoids, and triceps

                  Stand Bent-Over Kettlebell Row

                  • Collections: 3-5
                  • Duplicates: 8-12
                  • comfort: 90 seconds
                    1. Hold a kettlebell in each hand, feet shoulder-width apart, knees slightly bent, hip hinged: bend forward so that your torso is nearly parallel to the ground.
                    2. Make sure your spine is relaxed.
                    3. Row the bells up in your chest, and press your shoulder blades together.
                    4. Return to the starting position along the same line of motion. Then repeat.
                      1. Progress: To make things more challenging, move your feet closer together and describe only one bell at a time. Try both arms alternately with each rep, then go through each arm before switching.

                        Muscle worked: Middle traps, rhomboids and biceps

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