Almost all of us know what kettlebells or kettlebells. On countless occasions we have talked about them in Vitónica, and this time we want to stop again at their possibilities when it comes to working our body. This time we are going to stop at shoulders and back.
As we have seen in previous post, kettlebells are a very versatile work tool, since they allow us to handle the load well and easily. That is why we want to stop at them as a good way to train your back and shoulder muscles.
Due to this ease of handling the weights, the movements that we are going to carry out will be more natural, allowing a greater range, and with it the work of several muscle groups with the same exercise. For this reason, we are going to highlight 6 exercises that will help us to influence these areas.
It is important that we bear in mind that although the kettlebell is easy to use, We must not neglect ourselves and it is essential to perform each of the movements correctly, to influence the parts worked and thus achieve the results we seek.
Kettlebells are easier to handle because they allow us more movements, but we should not trust ourselves, since we can injure ourselves
So we are going to get a kettlebell and even more, depending on the load we want to use. Keep in mind that it is good that we get down to work and start practicing these exercises to achieve the best results.
Swing with kettlebell
To begin we are going to stop at the exercise known as Swing with kettlebell. To do this, we will stand with our feet slightly apart and open, more or less at the height of the hips. With both hands we will grasp the kettlebell that will be between the legs.
Starting from this position, and looking straight ahead, what we will do is slightly bend the knees, bring the butt back slightly, while keeping the sword straight. In this way we will be able to grasp the weight that we will carry to the front, while lifting it.
It is important to slightly bend your knees and bring your butt back to keep your back straight throughout the exercise.
For this we are going to carry out a propulsion movement, as if we were going to launch it forward. With both arms, and while we put the whole body straight, what we will do is raise the load above the shoulders, to descend back to the original position and repeat the movement.
Dorsal pull with kettlebell
Secondly we are going to stop at the exercise as dorsal pull with kettlebell. For this, what we are going to do is work each side with the kettlebell. We will stand with our legs slightly apart. We will lean the trunk forward, taking care that the back remains straight.
In this posture, with one arm we will grasp the kettlebell and the other we will support it on the hip. With the hand that we are going to grasp the weight, what we will do is raise it upwards activating the dorsal muscles.
The arm that must lift the kettlebell does not have to separate from the trunk, as in this way we will activate the dorsal muscles and work them intensely
The way to lift the load will be keeping the arm as close as possible to the trunk. We will lift the load in this way, to put it back on the ground and then do it with the other hand. In this way, what we will do is activate the dorsal muscles, which will be the ones that will work throughout the exercise.
Kettebell press
Third, we are going to focus on the exercise known as kettlebell press. This exercise focuses primarily on the shoulder muscles. To do this, what we are going to do is stand up, looking straight ahead, grasping the weight with one hand at shoulder height.
We will start with la weight attached to the shoulder and the arm bent at the elbow holding it. The other arm will remain supported on the hip. In this way, what we will do is raise the load above the head by stretching the arm for it.
This exercise concentrates the tension in the shoulder muscles very well, and will allow us to work this part very well.
We must repeat this same operation with both arms to be able to work both parts of the body in the same way. It is important do it slowly and with concentration in order to achieve a correct impact on the muscles we want to work with with this exercise.
Halo with kettlebell
As a fourth alternative we are going to stop at the exercise known as halo with kettlebell. To do this, we will stand looking forward with the weight gripped with both hands. The grip will be down and the ball up.
The movement is going to be a turn around the head. But the movement must be controlled at all times. We will start with the weight in front and turn to one side of the head, holding the weight at all times. Then we will take it to the back of the head.
The movement is a twist with the kettlebell around the head. It is essential to execute each movement perfectly so as not to hurt ourselves
We will continue with the tour carrying the weight to the other side of the head, to return again to the initial position. When making this move, what we will do is activate all the muscles of the shoulders and upper back. It is important to take care of your posture at all times to avoid injury.
Upright row with kettlebell
In fifth place we are going to stop at the exercise known as rvertical emo with kettlebell. To do this, we will stand looking straight ahead. We will hold the weight with both hands below the hips.
Starting from this position, what we are going to do is raise the load while raising the arms. The way to do it will be simple, since we will raise our arms trying to bring the weight to the neck. The elbows should be elevated and will lead the ascent.
We will raise our arms trying to bring the kettlebell to the height of the neck. This is how we will activate the shoulders and the upper part of the back
It is important that when performing this movement, do not bend your neck forward or arch your back. It is necessary that we activate the muscles of the shoulders and especially the traps, which will be the ones that will support the greatest tension throughout the exercise.
High pull with kettlebell
As a last alternative, we are going to stop at the exercise known as high-pull. It is a variant of the rowing described above, only in this case the legs and dorsal muscles will intervene when raising our body in the movement that we are going to perform.
To do this, we will start from the same position as in the previous exercise, but in this case the kettlebell will be on the floor. We will hold it with both hands, and for this we must bend down by bending your knees and bringing your butt back, while keeping your back straight.
To raise the kettlebell, we will start like doing a squat. Straight back, rear back and front view
As we rise, we will activate the legs to get straight, and we will bring the weight towards the neck in the same way as we did in the previous exercise. In this way, by raising the body we will activate the muscles of the legs, core, lats, and of the shoulders and trapezius by raising the weight up to the neck.
It is necessary that we always pay attention to each movement that we are going to make, since in this way we will be working the appropriate muscles. Let’s not forget that the shoulders are made up of small muscles, and therefore we should not use a high load, since in this way we will not work properly.
Is better always pay attention to the route and the technique, rather than the load. Thus, little by little, we will be able to move forward and increase the load, while making sure to avoid injuries and damages that the only thing they can do is stop our desired development.
Images | Pexels
Video 1 | Youtube / Ninolift
Video 2 | Youtube / Alex Crockford
Video 3 | Youtube / The Iron Core Way
Video 4 | Youtube / Jerónimo Milo
Video 5 | Youtube / Exercises at home
Video 6 | Youtube / ScottHermanFitness
In Vitónica | HIIT circuit training with kettlebells or kettlebells: get fit in record time
In Vitónica | Start training with kettlebells: everything you need to know and five exercises for beginners