We often assume that multi-joint exercises can only be done with bars, but this is not the case. With a kettlebell we have several options for training multiple muscles at the same time.
Before looking at multi-joint exercises with kettlebells, let’s take a look at what these exercises consist of. Exercises with multiple joints, also called compound exercises, are those by which we work multiple joints with a single movement. For example, the bench press is considered a multi-joint exercise because it works the chest as well as the deltas and triceps. On the other hand, a biceps curl would be considered a single or isolated exercise.
These multi-joint exercises have great benefits. They speed up our bodies to a greater extent by working more muscle groups at the same time, help us shorten the duration of the workout and are, for the most part functional exercises that will help you gain muscle mass and strength.
Now that we know what these exercises are like, let’s look at how we can train multiple muscle groups at the same time with a kettlebell.
Deadlift with Kettlebell
As with the conventional deadlift, we also process several joints here. The gluteus maximus, upright spine, adductor, quadriceps, hamstrings, shoulders, shoulder blades, and abdomen are some of the muscles involved in this exercise.
A common mistake when doing this exercise is not using the correct weight. note that with dead weight we can move many kilos And if you want to train your muscles with sufficient intensity, it is important to use a kettlebell with the correct weight.
Goblet squat
This exercise allows us to train the glutes, legs, core, shoulders and even biceps with a single movement very similar to a classic squat. As with the previous exercise important to use a high weight allowing us to work intensively to get the most out of the movement.
To perform the exercise it is important to keep the kettlebell at chest height by holding it by the handle with both hands. The balls of the foot should be slightly out and, as with a normal squat, it is important to go down enough to be above 90º.
Kettlebell Clean y printing press
This exercise can be done with one or two kettlebells at the same time and consists of a mix of a clean or clean with a barbell plus a military press or push press.
With this exercise we work on the quadriceps, hamstrings, falls and deltoids. In addition, the calves, lumbar, abdominal and glute muscles are also involved and that is why we speak of a very complete exercise.
Kettlebell Snatch
It’s similar to the previous one, but in this case we perform the entire repetition in one movementwithout stopping the kettlebell on the shoulders. As with the previous exercise, we also work on the quadriceps, hamstrings, shoulders next to calves, the lower back, stomach and even the glutes.
Kettlebell swing
This famous exercise is also a multi-joint or compound exercise because works practically the whole body. The glutes, legs, shoulders, stomach, lower back and arms are involved in this exercise.
It is important keep your back straight during the swing and help us with the legs using the bounce to raise the kettlebell. We must avoid strange movements or jerks with the back that could end up injuring us.
Turkish lifting with kettlebell
This exercise, also called Turkish Get Up, consists of stand, assuming a position in which we lie on our back, while still holding a kettlebell with one of our hands.
It is a somewhat peculiar exercise, but we work the abdomen, lumbar, shoulders, quadriceps and glutes, making it a very complete exercise and a challenge of coordination, strength and balance.
Kettlebell Curl in Squad
I like this exercise because we get it turn an isolated exercise like the biceps curl into a compound exercise by adding an isometric squat. We just hold a squat position with our legs at 90 ° and do bicep curls with one or two kettlebells. Ultimately, we will be able to work the legs, stomach and arms in this way.
This article was originally published by Víctor Falcón in August 2018 and has been revised for republication.
Images | iStock
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