VIDEO EXERCISES: KETTLE BELL

Working out the Kettle Bell enables you to have a complete and effective whole body work-out. Deep strengthening of your shoulders, triceps, and biceps, as well as your abdominals, thighs and glutes. Domyos offers you video exercises, produced and commentated in partnership with Domyos Club sports coaches, so that you can get the best use out of this tool. Discover the Domyos video exercises for a good work-out with your Kettle Bell.

 

An effective work-out session should last a total of between 30 and 45 minutes, depending on your level. The main aim of these exercises is to increase your muscular endurance. Work on them in blocks, enabling you to alternate the muscles used.

 

Safety tips:

Keep your back straight during all the exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. Keep your shoulders lowered all the time. In addition, slow down your return movements to avoid treating your joints roughly, and keep your abs/core toned continuously.

 

Exercise video nbr1: alternating arms

 

  • Difficulty: level 1

 

  • Muscles worked: abdominals, pectorals, shoulders, thighs, quadriceps

 

  • Performing the exercise: Squat down, with your feet pointing outwards and your back leaning slightly forwards. Grip the Kettle Bell with one hand and then, while standing back up, raise your outstretched arm until it is level with your head. Then put the tool into your other hand and lower it between your legs without touching the floor.

 

  • Breathing: breathe out when you raise your arm, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr2: squat pull

 

  • Difficulty: level 1

 

  • Muscles worked: abdominals, pectorals, shoulders, thighs, quadriceps

 

  • Performing the exercise: Squat down, with your feet pointing outwards and your back leaning slightly forwards. Grip the Kettle Bell with both hands. While standing back up, raise your arms until the tool is level with your pectorals. Come back to your original position.

 

  • Breathing: breathe out when you raise your arms and stretch out your legs, and breathe in when you bend your legs.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr3: squat elevation

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals, quadriceps, glutes

 

  • Performing the exercise: squat down and with your arms stretched out towards the floor, grip the Kettle Bell with both hands. Contract your abdominals and glutes, and push your pelvis forwards to propel the Kettle Bell above your head in a vertical position.

 

  • Breathing: breathe out when you propel the Kettle Bell above your head, and breathe in when you lower the tool back towards the floor.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr4: lunge pull

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals, shoulders, triceps, thighs, quadriceps

 

  • Performing the exercise: starting position standing, with your feet pointing slightly outwards, more than shoulder-width apart. Hold the Kettle Bell level with your pectorals with one hand, your arm bent. While rotating 90°, bend your legs and stretch out your arm towards the floor.

 

  • Breathing: breathe in when you bend your legs and hold the Kettle Bell towards the floor, and breathe out on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each arm, with a 30-second recovery period between each series.

 

Exercise video nbr5: lunge elevation

 

  • Difficulty: level 2

 

  • Muscles worked: shoulders, glutes, quadriceps

 

  • Performing the exercise: starting position standing, with your feet together. Hold the Kettle Bell in your left hand, with your arm outstretched. Your other hand is on your right hip. Move your right foot forwards and bend both legs into a lunge. At the same time, raise your left arm and propel the Kettle Bell upwards until it is in a vertical position. Come back to the starting position by pushing on the leg in front.

 

  • Breathing: breathe out when you bend your legs into a lunge, and breathe in when you come back to your starting position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each arm, with a 30-second recovery period between each series.

 

Exercise video nbr6: pull

 

  • Difficulty: level 2

 

  • Muscles worked: glutes, thighs, quadriceps, shoulders

 

  • Performing the exercise: starting position standing, with your feet pointing slightly outwards, more than shoulder-width apart. Hold the Kettle Bell with your right hand, your elbow in a horizontal position level with your shoulder and your forearm bent towards the floor. Bend your legs without arching your back, stretching out your arm towards the floor. Then come back to your starting position.

 

  • Breathing: breathe in when you bend your legs and lower your torso, and breathe out when you come back to your starting position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each arm, with a 30-second recovery period between each series.

 

Exercise video nbr7: lunge bench press

 

  • Difficulty: level 2

 

  • Muscles worked: glutes, thighs, triceps, shoulders

 

  • Performing the exercise: starting position with your legs bent slightly one behind the other and your feet pointing in the same direction. Hold the Kettle Bell with your right hand, your arm outstretched at an 80° angle. The tool should be touching your upper forearm. Bending your right leg until it brushes against the floor, lower your right arm to your knee by bending it. Then come back to your starting position.

 

  • Breathing: breathe out when you stretch up your arm, and breathe in when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each arm, with a 30-second recovery period between each series.

 

Exercise video nbr8: Clean-and-jerk

 

  • Difficulty: level 3

 

  • Muscles worked: shoulders, triceps, quadriceps, glutes

 

  • Performing the exercise: starting position standing, with your feet pointing slightly outwards, more than shoulder-width apart. Hold the Kettle Bell in your right hand and put your other hand on your hip. Bend both legs by pushing back your buttocks, with your torso leaning slightly forwards and your back remaining flat. At the same time, raise your elbow to bring the Kettle Bell level with your shoulder (the Kettle Bell goes from the front to the back of your hand). Then raise your outstretched legs and propel the Kettle Bell upwards, with your arms stretched out vertically. Bend your legs and elbow again, and then come back to your starting position. Start the movement again.

 

  • Breathing: breathe out when you stretch up your arm, and breathe in during the rest of the movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr9: Floor pull

 

  • Difficulty: level 3

 

  • Muscles worked: abdominals, shoulders, triceps

 

  • Performing the exercise: starting position leaning on your hands, which are shoulder-width apart, and feet (planche position). Hold the Kettle Bell in your right hand, and lean on your left hand. Tone your whole body while remaining in this raised position, then pull up your elbow by lifting the Kettle Bell, without turning your shoulders. Lower the Kettle Bell, without touching the floor, and start the movement again.

 

  • Breathing: breathe out when you pull back your elbow, and breathe in when you lower the Kettle bell back towards the floor.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each arm, with a 30-second recovery period between each series.

  • 1
  • 2
  • 3
  • 4
  • 5
Vote
£7.99*
4.60 / 5 59 Reviews
    £12.99*
    4.60 / 5 89 Reviews
      £25.99*
      4.60 / 5 48 Reviews
        £32.99*
        4.40 / 5 36 Reviews
          TOP OF PAGE