Kettlebell Workouts As An Alternative to Cable Machine Exercises

Kettlebell Workouts As An Alternative to Cable Machine Exercises

If you want to get back in shape after the holidays, it’s time to bring out those kettlebells for some hardcore workout routines. If you’re feeling lazy to go to the gym to hit those cable machines and try some of the exercises from this post from TheWorkoutDigest, you’ll be happy to know that kettlebell workouts are a great alternative. Here are some exercises you can do with kettlebells that will focus on the same muscle groups as the machines you’re avoiding.

 

Kettlebell Squats

Target Muscles: Glutes, Hamstrings, Quads

How To Do It:

  • Stand with your feet wide, with your toes pointing forward. Hold a kettlebell with your palms toward you.
  • Lift your chest and do a squat until your thighs are parallel to the ground. Hold for a second, then go back to your initial position.
  • Do 25 repetitions.

 

Kettlebell Deadlifts

Target Muscles: Glutes, Hamstrings, Lower Back

How To Do It:

  • To do the kettlebell deadlift, begin with your feet about shoulder-width apart, with your toes slightly turned out.
  • Place the kettlebell between behind your ankles or between your feet.
  • Use your hips as your hinge as you reach for the bell. Make sure that you load your laterals, your spine is in a neutral position, and your eyes are on the horizon. Press through the floor and rise.
  • Do 15 repetitions.

Kettlebell Calf Raises

Target Muscles: Gastrocnemius and Bicep Muscles

How To Do It:

  • Start by holding one kettlebell in each arm, with your feet apart and toes pointed forward.
  • Slowly raise your body until you are standing on the tips of your toes.
  • Allow your calf to contract before returning to your initial position to relax your calf muscle.
  • You can modify it by doing some bicep curls as you rise from the ground.
  • You can also use kettlebell calf raises as your warm-up for your deadlifts.
  • Do 20 to 25 repetitions.

 

Kettlebell Single-Leg Deadlifts

Target Muscles: Hamstrings, Obliques, Gluteus, Trapezius, and Forearm Muscles

How To Do It:

  • Begin by planting one foot on the ground. Then, extend one foot behind with a straight leg.
  • Place the kettlebell in front of you or to your sides.
  • Inhale as you hinge at your hips.
  • Reach for the bell.
  • Engage your laterals while ensuring that you maintain your spine in a neutral position.
  • Don’t forget to tense your glute on the side that you are working on.
  • Press through the floor and revert to the original position. Do the movement to the other side.
  • Do five repetitions.
  • Tip: You may want to start the workout without the bell. Using your body weight, you can quickly gauge proper alignment and balance.

 

Kettlebell Squat Walkouts

Target Muscles: Glutes, Biceps, and Hamstrings Muscles

How To Do It:

  • Begin by standing with your feet about shoulder-width apart. Place your bells on each side.
  • Slowly approach the squat position as you inhale. Exhale before grabbing the kettlebell with palms up. Exhale as you hold the kettlebell.
  • Take another deep breath and start stepping back. You may begin with any foot you prefer, but it would be easier to use your non-dominant foot. Exhale as you plant your foot on the ground. Take at least three steps before stepping forward to your original position.
  • The bells should ideally be hanging at your sides for an added challenge. However, if this is too hard for you, you may choose to let them rest on your legs as you step back.
  • During this workout, make sure that you practice proper breathing, and your spine remains in a neutral position to avoid straining.

 

Kettlebells are one of the most overlooked pieces of workout equipment that provide tons of benefits. Once you’ve mastered the use of the kettlebell, you’ll realize that you can pair it with any workout that you may have in mind.

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