How to Train With Russian Kettlebells
Russian Kettlebells is one of the most effective training methods to build your muscles. It is a faster method than working with dumbbells and other training ways. The training consists of several parts and each has its unique strengths. However, you need to execute exercise properly with as much perfection as you can. Also, you will need to work out a plan how you are going to implement your training regimen. Nevertheless, you should focus the result and monitor progress regularly until you are completely immersed in the training regime.
Instructions
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1
Jerk
Jerk is one of the several parts of the Russian Kettlebells training. In this method you will need to hold the kettlebells on your chest and rest your elbows on your stomach. By keeping the kettlebells in the same position, you will squat slightly and then do push-ups with your hips and legs. While pushing up make sure that you raise the kettlebells straight above your head. Be careful while doing this exercise to avoid any injury. -
2
Snatch
Snatch is the second and another important exercise of the kettlebells training program. Hold one kettlebell and bring on it near your head. It should face away from your head. Bring the bell in front of your face with arm completely stretched out. After positioning the bell in front of face with arm stretched, take it down between your legs. Also, make sure you bend your waist a bit to execute the exercise properly. The bell should go in between the legs, which is not possible to achieve without bending your waist slightly. -
3
Long Jerk
In long jerk, you first of position your feet open to your shoulder stretch and then hold the weight with both hands in between the legs and your back completely bent. Now pull the weight through your legs with both hands and bring it up to your chest position. While bringing the weight to your chest position, close feet together and then again bring down the weight in between your legs with back bending down and repeat the exercise as many times as you can. -
4
Windmill
In Windmill method of training with Russian kettlebells, hold weight in your both hands, respectively and stretch your arms straight to the shoulders. Now twist your right shoulder slightly and bring down your right arm with holding the bell down on your right feet. Again, bring back the weight at earlier position and repeat the exercise for the left arm the way you did for the right arm. This is a complete method of the windmill method of training and you can do this exercise as many times as you can. -
5
Windmill
In Windmill method of training with Russian kettlebells, hold weight in your both hands, respectively and stretch your arms straight. Now twist your right shoulder slightly and bring down your right arm with holding the bell down on your right feet. Again, bring back the weight at earlier position and repeat the exercise for the left arm the way you did for the right arm. This is a complete method of the windmill method of training and you can do this exercise as many times as you can.
