The 'Kettle-bell Comeback' of recent years has ensured their place in every gym across Ireland. The cast-iron versions are now considered to be essential to strength training and conditioning but what is the best way to use them?
Determined not to resort to using his kettle-bell as a sturdy doorstop, Henry McKean had Kieran Keenan, personal trainer and owner of Fitsquad.ie, show him exactly how it's done...
Kettle-bells have been in existence for over 300 years. The kettle-bell is so versatile and portable that it truly is the world’s best handheld gym. With one single kettle-bell, it is possible to develop real world strength, cardiovascular conditioning and athletic-like explosive power.
Technique:
Kettle-bell Squat develops leg and hip power strength and joint mobility. Muscles worked: quadriceps, gluteals, hips and calves.
- Kettle-bell is positioned one foot in front of you, feet slightly wider than shoulder distance apart, toes turned out 15 degrees, initiate movement by pushing hips back then bend knees.
- Make sure knees track the feet, tummy tight, back straight.
- Squatting down with your fingers, touch the top of the bell and pushing from the heels, stand up straight squeeze the glutes.
- Inhale on the way down and exhale as you come up.
An advanced version of this is called the Goblet Squat. Hold kettle-bell in front of chest, elbows tight to the body and repeat technique above.
Two-Arm Kettle-bell Swing develops explosive hip drive. Muscles worked: hamstrings, gluteals and erector spinae.
- Standing tall, feet hip to shoulder width stance, toes turned out 15 degrees, shoulders set back and down, kettle-bell placed one foot in front of you.
- Hinge forward hold kettle-bell shoulders just above the hips, bring kettle-bell back tight under the groin looking straight ahead.
- Drive heels into the ground and stand up into a finishing position, leading with chest.
- Pop hip at top position to finish the movement powerfully.
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