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Among the training equipment, the kettlebell is a useful tool. Of course, if a person uses the kettlebell for a long time, it will also help people a lot, but many people don’t know what the five basic movements of the kettlebell are, mainly including the kettlebell squat and the kettlebell. There are five movements: upward press, push-up-high pull, one-leg deadlift, and anti-gravity deadlift. So let's take a look at the five basic movements of the kettlebell together.
1. Kettlebell Squat
Press the handle of the kettlebell and spread your feet slightly wider than shoulders. Squat down until your hips are parallel to your knees and the inside of your elbows, then stand up.
2. Push up
Hold the kettlebell with both hands, put it close to your chest, keep your back flat, distribute your weight evenly on your feet, and squat until your elbow is close to your knee. Then stand up with your legs straight, arms straightened and raise the kettlebell while keeping your eyes on the kettlebell.
3. Push-ups-high pull
Put the kettlebell on the ground and we start from the standing position. Put your hands on both sides of the kettlebell, then step or jump to a push-up position; next, jump your feet back to the outside of your hands, grab the kettlebell, then stand up, raise the kettlebell to your chin, keeping your elbows Higher than a kettlebell. Then slowly lower the kettlebell to the ground and repeat the above actions.
4. One-leg deadlift
The left leg lunges forward, the right leg is stretched out, and the heel is pressed on the ground. The right forearm holds the kettlebell and hangs to the ground. The left elbow is supported on the left knee, and the kettlebell is held by the hand and pulled back to the ground. At the hip position, keep the upper right arm parallel to the ground and stop, then slowly lower it back to the starting position and repeat. After doing a set of exchange to the other side to repeat the above actions.
5. Anti-gravity deadlift
Let's start with push-ups, the difference is that each hand holds a kettlebell, and the feet are slightly wider than shoulders apart. Pull the left kettlebell back alternately. If you are an athlete, you can do push-ups when lowering the kettlebell. It is very important to pay attention to this movement to maintain balance.