{"id":14801,"date":"2017-09-26T14:39:01","date_gmt":"2017-09-26T18:39:01","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14801"},"modified":"2017-10-10T13:19:45","modified_gmt":"2017-10-10T17:19:45","slug":"kettlebell-upgrades","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/kettlebell-upgrades\/","title":{"rendered":"3 Ways To Make A Kettlebell Go The Distance"},"content":{"rendered":"<p><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/04\/12\/kettlebell-moves\/\">Kettlebells<\/a>\u00a0can be traced back to 18<sup>th<\/sup> century Russia, where they were used as utilitarian exercise equipment. These days, you can find them almost anywhere, in a huge array of colors and sizes. For good reason, too: Studies show kettlebells make excellent tools for building <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21107513\">muscle strength<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22549084\">endurance<\/a>.<\/p>\n<p>If you\u2019re already a kettlebell devotee, chances are you\u2019ve done your fair share of snatches, get-ups, and swings. But there are a few things you\u2019re probably not doing with your \u2018bell that can help make you stronger, fitter, and less injury prone.<\/p>\n<h2><strong>1. One-armed movements<\/strong><\/h2>\n<p>You might be sticking to two-handed kettlebell moves, like the Russian swing or the kettlebell row. But unilaterally-loaded movements are a terrific option to try with your trusty kettlebells, says <a href=\"https:\/\/garnethenderson.com\/\">Garnet Henderson<\/a>, a certified personal trainer and certified corrective exercise specialist in New York City. \u201cAnything you can do with two hands, you can do with one. Chest presses, rows, shoulder presses, and even step-ups.\u201d<\/p>\n<p>Doing these moves with a kettlebell in only one hand will make you work much harder, forcing you to focus more on your control and balance. This video demonstrates:<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Karen Smith Master SFG - One Arm KB Swing tutorial\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/lHn5GQGJLfc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<h2><strong>2. Cardio<\/strong><\/h2>\n<p>Think \u2018bells are only for strength? Not so fast. Henderson says that you\u2019re missing out if you\u2019re not using kettlebells in your cardio routine. Instead of doing moves like the classic swing slowly, Henderson says you\u2019ll get the max benefit if you do them as fast as you can. Sets of swings and deadlifts (done quickly) will get your heartrate up and your muscles pumping. Just be sure to stabilize your core and warm up first to prevent any injuries.<\/p>\n<p>Check out this video for an example of how to properly incorporate kettlebells into your cardio routine:<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Kettlebell Cardio Workout by FitnessBlender.com\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/_7FnkMTL80o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><strong>3. Holding the kettlebell upside down<\/strong><\/h2>\n<p>If you want to improve your grip strength, control, and balance, holding your \u2018bell upside down will definitely add a worthwhile challenge to your workout. Henderson advises that you hold your kettlebell with the bottom up, while balancing the actual bell above the hand. Just be sure to use a lighter kettlebell, since this approach is way, way harder than holding it traditionally by the handle.<\/p>\n<p>Because this move feels so unstable, it\u2019ll recruit different sets of muscle fibers\u2014training your body in new ways. This is a great exercise for anyone hitting a plateau with their \u2018bell training. Check out this video for a demonstration:<\/p>\n<p>https:\/\/www.youtube.com\/watch?v=pkAIXtI5Osw<\/p>\n<h2><strong>Note to beginners<\/strong><\/h2>\n<p>If you\u2019re new to these moves, start with lighter weight kettlebells. When to increase weight? \u201cThe last one-three reps of your set should be difficult,\u201d Henderson explains, \u201cbut you should be able to complete them with proper form. If you aren\u2019t feeling it, you can probably go with more weight, especially if you have good form.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Think the kettlebell is for beginners? Not with these on-fire moves. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/kettlebell-upgrades\/\">Read More <span class=\"screen-reader-text\">3 Ways To Make A Kettlebell Go The Distance<\/span><\/a><\/p>\n","protected":false},"author":76,"featured_media":14810,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[641,642,262],"class_list":["post-14801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","tag-kettlebellw","tag-weights","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Ways To Make A Kettlebell Go The Distance | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Think the kettlebell is for beginners? 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