5 kettlebell exercises better than gym machines

Today, many people prefer to exercise on machines. This is for several reasons. For example, a machine can help you do the movements more fluidly and with less risk of injury (as long as it is used correctly), but you may want to change some of your kettlebell-assisted exercises, also known as " Russian weights".

If you are looking to gain strength throughout your body , the kettlebell is very useful as it helps to exercise your entire core and stabilizing muscles, even much more than machines. So, try these 5 kettlebell exercises better than gym machines .

5 kettlebell exercises that work your whole body

1. Farmer squats with kettlebells

You would do this exercise instead of the leg press:

1. Stand with a kettlebell in each hand, holding it at your sides.
2. Squat as low as possible, while keeping your back flat and your weight on your heels.
3. Once your legs are at a 90 degree angle, pause. You can touch the ground with the kettlebell in this exercise, but it is not necessary.
4. Push with your heels to get up.
5. Perform 10-12 reps, for three sets total.

2. Romanian kettlebell deadlift

You would do this exercise instead of the femoral curl:

1. Stand with your feet shoulder-width apart and with a kettlebell in each hand, holding them in front of your body, and leaning against your thighs.
2. With just a slight bend in your knees, use your hips to push yourself back and lean forward, keeping your back flat. Continue until your hands drop below your knees. Later, stand upright again.
3. Perform 8-10 reps, for three sets total.

As you do this exercise, you should feel a slight stretch in your hamstrings (at the bottom of the movement). If you feel like you are converting this exercise into a traditional squat or deadlift, then you need to make sure your knees don't roll forward and keep your legs straight.

3. Standing kettlebell press

You would do this exercise instead of the shoulder press machine:

1. Hold two kettlebells at shoulder height, with the bell turned so that it rests against the back of your wrist.
2. While keeping your wrist straight, lift the kettlebell (either together or one at a time) upward until your elbow is locked.
3. Go back to the starting position.
4. Perform 8 to 10 repetitions, for three sets total.

4. Skullbreaker with kettlebell

You would do this exercise instead of the machine triceps extension:

1. Lie on your back on a bench while holding a kettlebell.
2. Raise the kettlebell up so your arms are straight overhead.
3. While holding the kettlebell bell with both hands (not the handle), slowly bend your elbows back and lower the kettlebell behind your head.
4. Extend your elbows up, until they are locked in the starting position.
5. Perform 12 to 15 repetitions, for three sets total.

5. Kettlebell lifts

You would do this exercise instead of the typical openings on the Peck-Deck machine:

1. Lie on your back, holding a kettlebell in each hand by the handles, and placing the bell against the back of your wrist.
2. Press the bells onto your chest so that your palms meet.
3. Slowly extend your arms to the side, slightly bending your elbows.
4. Continue lowering your arms until your hands are in line with your body.
5. Raise the kettlebell back over your body.
6. Repeat this exercise for three sets, for a total of 10 to 12 reps each.

It is recommended to start this exercise with a light weight, as it is stressful on the joints. As you get comfortable with it, then you can increase the difficulty level.

conclusion

Normally, people prefer machine-assisted exercises than conventional ones, but this series of kettlebell exercises will help you get better benefits, since you need much more effort and mobility to complete them.

We leave you some good offers in case you want to buy your own kettlebells

References

• Bojana, G. 7 Kettlebell Exercises That Are Better Than Weight Machines. For Livestrong [Revised December 2019].