Extreme Kettlebell Home Workout
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- Goblet squat with kettlebell
- Legs
- Kettlebell
- Strength
- Sets: 4
Goblet squat with kettlebell
- Primary muscle group: Legs
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 4
- Description: Starting Position: Stand with your feet shoulder-width apart, holding a light kettlebell by the horns close to your chest. Squat Down: Lower your body into a squat by bending your knees and hips. Your hamstrings should touch your calves. Keep your chest and head up, and your back straight. Knee Push: At the bottom of the squat, pause and use your elbows to gently push your knees outwards. Return Up: Straighten your legs to return to the starting position. Repeat for the desired number of reps.
- Average per rep (kg)*: 15.88
- Average per rep (lbs)*: 35.01
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain an Upright Torso: Keep your chest up and your back straight. Imagine you are trying to keep your sternum pointing forward throughout the movement.
- Proper Foot Positioning: Place your feet shoulder-width apart or slightly wider, ensuring your toes are pointing slightly outward. This will help maintain balance and engage the right muscle groups.
- Grip the Kettlebell Correctly: Hold the kettlebell close to your chest with both hands, ensuring it's secure. This helps to keep the weight controlled and centered.
- Knees Tracking: Ensure your knees are tracking over your toes during the descent. Avoid letting them cave inward, which can increase the risk of injury.
- Depth of the Squat: Aim to lower your hips until they are at least parallel with your knees. Go deeper if your flexibility allows, but avoid compromising form.
- Engage Your Core: Tighten your core muscles throughout the movement. This will provide better stability and reduce strain on your lower back.
- Drive Through Heels: On the ascent, push through your heels rather than your toes. This will activate your glutes and hamstrings more effectively.
- Controlled Movement: Perform the exercise in a controlled manner. Avoid bouncing at the bottom of the squat; instead, use a steady pace to maximize muscle engagement.
- Breathing Technique: Inhale deeply as you lower into the squat and exhale as you push back up. This helps with maintaining a steady rhythm and proper core engagement.
- Progress Gradually: Start with a lighter kettlebell to get the form right and gradually increase the weight as you become more comfortable and confident with the movement.
Exercise overview
Exercise ID: 00111
Description: Starting Position: Stand with your feet shoulder-width apart, holding a light kettlebell by the horns close to your chest. Squat Down: Lower your body into a squat by bending your knees and hips. Your hamstrings should touch your calves. Keep your chest and head up, and your back straight. Knee Push: At the bottom of the squat, pause and use your elbows to gently push your knees outwards. Return Up: Straighten your legs to return to the starting position. Repeat for the desired number of reps.
Average per rep (kg)*: 15.88
Average per rep (lbs)*: 35.01
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain an Upright Torso: Keep your chest up and your back straight. Imagine you are trying to keep your sternum pointing forward throughout the movement.
- Proper Foot Positioning: Place your feet shoulder-width apart or slightly wider, ensuring your toes are pointing slightly outward. This will help maintain balance and engage the right muscle groups.
- Grip the Kettlebell Correctly: Hold the kettlebell close to your chest with both hands, ensuring it's secure. This helps to keep the weight controlled and centered.
- Knees Tracking: Ensure your knees are tracking over your toes during the descent. Avoid letting them cave inward, which can increase the risk of injury.
- Depth of the Squat: Aim to lower your hips until they are at least parallel with your knees. Go deeper if your flexibility allows, but avoid compromising form.
- Engage Your Core: Tighten your core muscles throughout the movement. This will provide better stability and reduce strain on your lower back.
- Drive Through Heels: On the ascent, push through your heels rather than your toes. This will activate your glutes and hamstrings more effectively.
- Controlled Movement: Perform the exercise in a controlled manner. Avoid bouncing at the bottom of the squat; instead, use a steady pace to maximize muscle engagement.
- Breathing Technique: Inhale deeply as you lower into the squat and exhale as you push back up. This helps with maintaining a steady rhythm and proper core engagement.
- Progress Gradually: Start with a lighter kettlebell to get the form right and gradually increase the weight as you become more comfortable and confident with the movement.
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- Deadlift high pull with kettlebell
- Full Body
- Kettlebell
- Strength
- Sets: 4
Deadlift high pull with kettlebell
- Primary muscle group: Full Body
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart and position a kettlebell between your feet. With arms straight and maintaining a neutral back, hinge at the hips and slightly bend your knees to grasp the kettlebell handle with both hands. Exhale as you squeeze your glutes, straighten your hips, and lift the kettlebell by standing up, keeping your arms straight and back neutral. Inhale as you hinge at the hips again, push your glutes backward, and slightly bend your knees to lower the kettlebell back to the ground. Repeat this motion for the desired number of repetitions.
- Average per rep (kg)*: 18.40
- Average per rep (lbs)*: 40.58
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Neutral Spine: Keep your back straight and your chest up throughout the movement. Avoid rounding your back to prevent injury.
- Engage Your Core: Tighten your abdominal muscles to stabilize your torso and protect your lower back. this will help in maintaining proper form during the entire exercise.
- Use Your Legs and Hips: Initiate the movement by pressing through your heels and engaging your glutes. The power should come from your legs and hips rather than your back.
- Controlled Motion: Lift and lower the kettlebell in a smooth, controlled motion. Avoid jerky or fast movements to reduce the risk of injury and ensure that the muscles are effectively targeted.
- Proper Breathing: Inhale as you lower the kettlebell and exhale as you lift it. Proper breathing will help you maintain rhythm and stamina.
- Correct Grip: Make sure to hold the kettlebell with a firm, neutral grip. This helps in maintaining control and balance during the exercise.
- Focus on Alignment: Keep your knees in line with your feet to ensure proper alignment. Do not allow them to cave inward to avoid unnecessary strain on the joints.
- Warm-Up Properly: Perform a light warm-up to prepare your muscles and joints for the exercise. Dynamic stretches and light cardiovascular activities are ideal.
- Monitor Your Range of Motion: Don't lift the kettlebell higher than your chest to prevent straining your shoulders.
- Practice Form Without Weight: If you are new to this exercise, practice the movement without any weight to get a feel for the proper form before adding a kettlebell.
Exercise overview
Exercise ID: 00071
Description: Stand with your feet shoulder-width apart and position a kettlebell between your feet. With arms straight and maintaining a neutral back, hinge at the hips and slightly bend your knees to grasp the kettlebell handle with both hands. Exhale as you squeeze your glutes, straighten your hips, and lift the kettlebell by standing up, keeping your arms straight and back neutral. Inhale as you hinge at the hips again, push your glutes backward, and slightly bend your knees to lower the kettlebell back to the ground. Repeat this motion for the desired number of repetitions.
Average per rep (kg)*: 18.40
Average per rep (lbs)*: 40.58
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Neutral Spine: Keep your back straight and your chest up throughout the movement. Avoid rounding your back to prevent injury.
- Engage Your Core: Tighten your abdominal muscles to stabilize your torso and protect your lower back. this will help in maintaining proper form during the entire exercise.
- Use Your Legs and Hips: Initiate the movement by pressing through your heels and engaging your glutes. The power should come from your legs and hips rather than your back.
- Controlled Motion: Lift and lower the kettlebell in a smooth, controlled motion. Avoid jerky or fast movements to reduce the risk of injury and ensure that the muscles are effectively targeted.
- Proper Breathing: Inhale as you lower the kettlebell and exhale as you lift it. Proper breathing will help you maintain rhythm and stamina.
- Correct Grip: Make sure to hold the kettlebell with a firm, neutral grip. This helps in maintaining control and balance during the exercise.
- Focus on Alignment: Keep your knees in line with your feet to ensure proper alignment. Do not allow them to cave inward to avoid unnecessary strain on the joints.
- Warm-Up Properly: Perform a light warm-up to prepare your muscles and joints for the exercise. Dynamic stretches and light cardiovascular activities are ideal.
- Monitor Your Range of Motion: Don't lift the kettlebell higher than your chest to prevent straining your shoulders.
- Practice Form Without Weight: If you are new to this exercise, practice the movement without any weight to get a feel for the proper form before adding a kettlebell.
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- Push up with kettlebell
- Chest
- Kettlebell
- Strength
- Sets: 4
Push up with kettlebell
- Primary muscle group: Chest
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 4
- Description: Begin in a quadruped position on the floor with your hands gripping kettlebells. Your toes should be tucked under, and your knees should be positioned directly under your hips. Extend one leg at a time to assume an extra-wide stance. Keep your elbows straight and your head in a neutral position, looking at the floor. Slowly lower your body by retracting your shoulder blades and unlocking your elbows. Continue descending until your upper arms are parallel to the floor or your chest is slightly below the kettlebells. Push yourself back up to the starting point by extending your elbows and driving your palms into the kettlebells. Repeat the motion for the desired number of repetitions, ensuring you maintain proper form throughout.
- Average per rep (kg)*: 19.77
- Average per rep (lbs)*: 43.58
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Start Low: Begin with a lower height kettlebell. This reduces the intensity and helps you master the movement before progressing to a higher kettlebell.
- Wrist Positioning: Ensure your wrists are directly over the kettlebell handle. This alignment helps in reducing strain on your wrists and improves stability.
- Core Engagement: Keep your core engaged throughout the movement. This not only maintains proper form but also protects your lower back and prevents sagging.
- Controlled Descent: Focus on a slow and controlled descent. Explosive movements can compromise form and increase the risk of injury.
- Shoulder Stability: Keep your shoulders down and back. This positioning helps in utilizing the correct muscle groups and stabilizes the shoulder joints.
- Breathing: Inhale as you lower your body and exhale as you push back up. Proper breathing aids in maintaining rhythm and oxygen delivery to your muscles.
- Hand Placement: Keep your hands firmly gripping the kettlebell to enhance grip strength and avoid slipping.
- Foot Positioning: Position your feet shoulder-width apart to optimize stability and balance during the push-up.
- Warm-Up: Always perform a thorough warm-up of your chest, shoulders, and triceps before starting the exercise to prevent injuries.
- Progression: Gradually increase the height of the kettlebell once you're comfortable and confident with the basic movement to challenge your muscles further.
Exercise overview
Exercise ID: 00507
Description: Begin in a quadruped position on the floor with your hands gripping kettlebells. Your toes should be tucked under, and your knees should be positioned directly under your hips. Extend one leg at a time to assume an extra-wide stance. Keep your elbows straight and your head in a neutral position, looking at the floor. Slowly lower your body by retracting your shoulder blades and unlocking your elbows. Continue descending until your upper arms are parallel to the floor or your chest is slightly below the kettlebells. Push yourself back up to the starting point by extending your elbows and driving your palms into the kettlebells. Repeat the motion for the desired number of repetitions, ensuring you maintain proper form throughout.
Average per rep (kg)*: 19.77
Average per rep (lbs)*: 43.58
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Start Low: Begin with a lower height kettlebell. This reduces the intensity and helps you master the movement before progressing to a higher kettlebell.
- Wrist Positioning: Ensure your wrists are directly over the kettlebell handle. This alignment helps in reducing strain on your wrists and improves stability.
- Core Engagement: Keep your core engaged throughout the movement. This not only maintains proper form but also protects your lower back and prevents sagging.
- Controlled Descent: Focus on a slow and controlled descent. Explosive movements can compromise form and increase the risk of injury.
- Shoulder Stability: Keep your shoulders down and back. This positioning helps in utilizing the correct muscle groups and stabilizes the shoulder joints.
- Breathing: Inhale as you lower your body and exhale as you push back up. Proper breathing aids in maintaining rhythm and oxygen delivery to your muscles.
- Hand Placement: Keep your hands firmly gripping the kettlebell to enhance grip strength and avoid slipping.
- Foot Positioning: Position your feet shoulder-width apart to optimize stability and balance during the push-up.
- Warm-Up: Always perform a thorough warm-up of your chest, shoulders, and triceps before starting the exercise to prevent injuries.
- Progression: Gradually increase the height of the kettlebell once you're comfortable and confident with the basic movement to challenge your muscles further.
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- Kettlebell swing
- Full Body
- Kettlebell
- Strength
- Sets: 3
Kettlebell swing
- Primary muscle group: Full Body
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 3
- Description: Stand with your legs a little wider than shoulder width apart, with the kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. Inhale as you slowly swing the kettlebell backward and up between your legs. Forcefully extend your hips and knees to swing the kettlebell up in front of you. Squeeze your glutes at the top. Hinge at the hips and a little at the knees as the kettlebell swings back down. Guide the kettlebell between your legs. Repeat the swings for the prescribed number of times.
- Average per rep (kg)*: 16.00
- Average per rep (lbs)*: 35.27
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Hip Hinge, Not Squat: Focus on hinging at the hips rather than squatting. Your knees should bend slightly, but the power should come from your hip drive.
- Neutral Spine: Keep your back straight and avoid rounding it. A neutral spine protects your lower back and helps drive power from your hips.
- Engage Your Core: Tighten your core throughout the motion to protect your spine and provide stability.
- Drive with Hips: The kettlebell swing is driven by the explosive movement of your hips, not your arms. Your arms should only guide the kettlebell, not lift it.
- Use the Right Weight: Select a kettlebell that challenges you but allows you to maintain proper form. Starting with a lighter weight is better if you're new to the movement.
- Foot Position: Position your feet slightly wider than shoulder-width apart and keep them planted firmly on the ground throughout the exercise.
- Breathing Technique: Exhale forcefully at the top of the swing. This helps in engaging your core and ensures you're using the correct breathing pattern.
- Eyes Forward: Keep your gaze forward or slightly downward to maintain a neutral neck and head position. Avoid looking up as it can strain your neck.
- Timing and Rhythm: Maintain a fluid motion and avoid pausing at the bottom or top of the swing. Your kettlebell swings should be continuous and rhythmic.
- Shoulder Engagement: Ensure your shoulders are slightly engaged and stable to prevent them from getting pulled forward by the momentum of the kettlebell.
- Practice Consistently: Regular practice will help you improve your form and build the necessary strength for kettlebell swings. Consistency is key!
Exercise overview
Exercise ID: 00171
Description: Stand with your legs a little wider than shoulder width apart, with the kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. Inhale as you slowly swing the kettlebell backward and up between your legs. Forcefully extend your hips and knees to swing the kettlebell up in front of you. Squeeze your glutes at the top. Hinge at the hips and a little at the knees as the kettlebell swings back down. Guide the kettlebell between your legs. Repeat the swings for the prescribed number of times.
Average per rep (kg)*: 16.00
Average per rep (lbs)*: 35.27
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Hip Hinge, Not Squat: Focus on hinging at the hips rather than squatting. Your knees should bend slightly, but the power should come from your hip drive.
- Neutral Spine: Keep your back straight and avoid rounding it. A neutral spine protects your lower back and helps drive power from your hips.
- Engage Your Core: Tighten your core throughout the motion to protect your spine and provide stability.
- Drive with Hips: The kettlebell swing is driven by the explosive movement of your hips, not your arms. Your arms should only guide the kettlebell, not lift it.
- Use the Right Weight: Select a kettlebell that challenges you but allows you to maintain proper form. Starting with a lighter weight is better if you're new to the movement.
- Foot Position: Position your feet slightly wider than shoulder-width apart and keep them planted firmly on the ground throughout the exercise.
- Breathing Technique: Exhale forcefully at the top of the swing. This helps in engaging your core and ensures you're using the correct breathing pattern.
- Eyes Forward: Keep your gaze forward or slightly downward to maintain a neutral neck and head position. Avoid looking up as it can strain your neck.
- Timing and Rhythm: Maintain a fluid motion and avoid pausing at the bottom or top of the swing. Your kettlebell swings should be continuous and rhythmic.
- Shoulder Engagement: Ensure your shoulders are slightly engaged and stable to prevent them from getting pulled forward by the momentum of the kettlebell.
- Practice Consistently: Regular practice will help you improve your form and build the necessary strength for kettlebell swings. Consistency is key!
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- Figure 8 with kettlebell
- Core
- Kettlebell
- Strength
- Sets: 3
Figure 8 with kettlebell
- Primary muscle group: Core
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 3
- Description: Stance and Position: Stand with a wider-than-shoulder-width stance and place a kettlebell between your legs. Bend Over: Push your butt out and maintain a flat back as you bend over to reach the kettlebell. Pick Up the Kettlebell: Grasp the kettlebell with one hand. Pass the Kettlebell: Pass the kettlebell to your other hand by reaching from behind your legs. Continue Passing: Keep passing the kettlebell back and forth between your hands for several repetitions. Maintain Form: Throughout the exercise, keep your back flat and core engaged.
- Average per rep (kg)*: 11.84
- Average per rep (lbs)*: 26.11
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Posture: Ensure your back is straight and your core is engaged throughout the movement. This helps in maintaining balance and prevents injury.
- Controlled Movements: Focus on smooth and controlled movements rather than swinging the kettlebell aggressively. Control is key for preventing strain and maximizing effectiveness.
- Proper Grip: Use a firm but relaxed grip on the kettlebell handle. This helps in maintaining control without straining your hands or wrists.
- Hip Hinge: Remember to hinge at the hips rather than squatting down. This engages your posterior chain effectively, which includes the glutes, hamstrings, and lower back.
- Keep Knees Soft: Slightly bend your knees to allow for a more natural range of motion and to absorb shock, reducing stress on your joints.
- Breath Control: Coordinate your breathing with your movements. Inhale as you prepare for the swing and exhale as you execute it.
- Consistent Eye Focus: Keep your gaze forward and avoid looking down at the kettlebell. This helps in maintaining a straight back and proper posture.
- Start with Lighter Weights: Begin with a lighter kettlebell to master the form before progressing to heavier weights. This helps in building the necessary strength and technique.
- Engage Your Core: Actively tighten your abdominal muscles to support the lower back and to add stability to your movements.
- Warm Up and Cool Down: Ensure you properly warm up before starting and cool down after completing your session to prevent injuries and aid in muscle recovery.
Exercise overview
Exercise ID: 00497
Description: Stance and Position: Stand with a wider-than-shoulder-width stance and place a kettlebell between your legs. Bend Over: Push your butt out and maintain a flat back as you bend over to reach the kettlebell. Pick Up the Kettlebell: Grasp the kettlebell with one hand. Pass the Kettlebell: Pass the kettlebell to your other hand by reaching from behind your legs. Continue Passing: Keep passing the kettlebell back and forth between your hands for several repetitions. Maintain Form: Throughout the exercise, keep your back flat and core engaged.
Average per rep (kg)*: 11.84
Average per rep (lbs)*: 26.11
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Posture: Ensure your back is straight and your core is engaged throughout the movement. This helps in maintaining balance and prevents injury.
- Controlled Movements: Focus on smooth and controlled movements rather than swinging the kettlebell aggressively. Control is key for preventing strain and maximizing effectiveness.
- Proper Grip: Use a firm but relaxed grip on the kettlebell handle. This helps in maintaining control without straining your hands or wrists.
- Hip Hinge: Remember to hinge at the hips rather than squatting down. This engages your posterior chain effectively, which includes the glutes, hamstrings, and lower back.
- Keep Knees Soft: Slightly bend your knees to allow for a more natural range of motion and to absorb shock, reducing stress on your joints.
- Breath Control: Coordinate your breathing with your movements. Inhale as you prepare for the swing and exhale as you execute it.
- Consistent Eye Focus: Keep your gaze forward and avoid looking down at the kettlebell. This helps in maintaining a straight back and proper posture.
- Start with Lighter Weights: Begin with a lighter kettlebell to master the form before progressing to heavier weights. This helps in building the necessary strength and technique.
- Engage Your Core: Actively tighten your abdominal muscles to support the lower back and to add stability to your movements.
- Warm Up and Cool Down: Ensure you properly warm up before starting and cool down after completing your session to prevent injuries and aid in muscle recovery.
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- One arm overhead press or military press with kettlebell
- Shoulders
- Kettlebell
- Strength
- Sets: 6
One arm overhead press or military press with kettlebell
- Primary muscle group: Shoulders
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 6
- Description: Starting Position: Stand with feet shoulder-width apart and a kettlebell on the floor between your feet. Bend your knees and hips to grasp the kettlebell with one hand, keeping your back straight. Clean the Kettlebell: Extend through your legs and hips to pull the kettlebell off the floor. Rotate your wrist as you lift the kettlebell toward your shoulder, making sure your palm faces inward. Stabilize: Once the kettlebell is at your shoulder, stabilize your body by contracting your lats, butt, and stomach muscles. Press Up: Look at the kettlebell and press it up and out until your arm is fully extended and locked out overhead. Lower the Kettlebell: Carefully lower the kettlebell back to your shoulder in a controlled manner. Repeat: Ensure your body remains stable, and repeat the motion for the desired number of reps.
- Average per rep (kg)*: 12.46
- Average per rep (lbs)*: 27.46
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Maintain a tight core throughout the entire press to stabilize your spine and prevent any arching. This will also help in maximizing power during the lift.
- Elbow Position: Keep your elbow tucked close to your body at the start of the press. Avoid flaring out the elbow to reduce strain on your shoulder joint.
- Neutral Wrist: Keep your wrist in a neutral position to maintain a firm grip on the kettlebell and to reduce the risk of wrist strain. Avoid bending the wrist backward or forward.
- Breathing Technique: Inhale deeply before you start the press. Exhale as you press the kettlebell overhead. Proper breathing helps in maintaining intra-abdominal pressure which aids in stabilizing the torso.
- Controlled Movement: Press the kettlebell overhead in a controlled manner to avoid any jerky movements. Lower the kettlebell back to the starting position just as controlled as you lift it.
- Shoulder Position: Keep your shoulder blades retracted and down. This engages your upper back muscles, providing a stable base for your shoulder to press from.
- Alignment: Make sure that your wrist, elbow, and shoulder are aligned vertically at the top of the press. This ensures proper mechanics and minimizes stress on your joints.
- Posture: Maintain an upright posture with your back straight and your chest up. Avoid leaning excessively to one side, which could lead to imbalances and potential injury.
- Start Light: Begin with a lighter kettlebell to practice your form before moving on to heavier weights. This will help prevent injury and ensure that you are executing the exercise correctly.
- Use a Full Range of Motion: Press the kettlebell fully overhead, ensuring your arm is fully extended at the top. This will help improve mobility and strength through the entire shoulder range of motion.
Exercise overview
Exercise ID: 00501
Description: Starting Position: Stand with feet shoulder-width apart and a kettlebell on the floor between your feet. Bend your knees and hips to grasp the kettlebell with one hand, keeping your back straight. Clean the Kettlebell: Extend through your legs and hips to pull the kettlebell off the floor. Rotate your wrist as you lift the kettlebell toward your shoulder, making sure your palm faces inward. Stabilize: Once the kettlebell is at your shoulder, stabilize your body by contracting your lats, butt, and stomach muscles. Press Up: Look at the kettlebell and press it up and out until your arm is fully extended and locked out overhead. Lower the Kettlebell: Carefully lower the kettlebell back to your shoulder in a controlled manner. Repeat: Ensure your body remains stable, and repeat the motion for the desired number of reps.
Average per rep (kg)*: 12.46
Average per rep (lbs)*: 27.46
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Maintain a tight core throughout the entire press to stabilize your spine and prevent any arching. This will also help in maximizing power during the lift.
- Elbow Position: Keep your elbow tucked close to your body at the start of the press. Avoid flaring out the elbow to reduce strain on your shoulder joint.
- Neutral Wrist: Keep your wrist in a neutral position to maintain a firm grip on the kettlebell and to reduce the risk of wrist strain. Avoid bending the wrist backward or forward.
- Breathing Technique: Inhale deeply before you start the press. Exhale as you press the kettlebell overhead. Proper breathing helps in maintaining intra-abdominal pressure which aids in stabilizing the torso.
- Controlled Movement: Press the kettlebell overhead in a controlled manner to avoid any jerky movements. Lower the kettlebell back to the starting position just as controlled as you lift it.
- Shoulder Position: Keep your shoulder blades retracted and down. This engages your upper back muscles, providing a stable base for your shoulder to press from.
- Alignment: Make sure that your wrist, elbow, and shoulder are aligned vertically at the top of the press. This ensures proper mechanics and minimizes stress on your joints.
- Posture: Maintain an upright posture with your back straight and your chest up. Avoid leaning excessively to one side, which could lead to imbalances and potential injury.
- Start Light: Begin with a lighter kettlebell to practice your form before moving on to heavier weights. This will help prevent injury and ensure that you are executing the exercise correctly.
- Use a Full Range of Motion: Press the kettlebell fully overhead, ensuring your arm is fully extended at the top. This will help improve mobility and strength through the entire shoulder range of motion.
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- One arm clean with kettlebell
- Arms
- Kettlebell
- Strength
- Sets: 6
One arm clean with kettlebell
- Primary muscle group: Arms
- Exercise type: Kettlebell
- Exercise goal: Strength
- Sets: 6
- Description: Setup: Place a kettlebell on the ground between your feet. Stand with your feet shoulder-width apart. Initial Position: Bend at the hips and knees to squat down. Keep your back straight, push your butt back, and look forward as you reach down to grab the kettlebell handle with one hand. Lifting to Shoulders: Drive through your heels to extend your legs and hips, lifting the kettlebell upwards. As the kettlebell rises, rotate your wrist to bring it to your shoulder level. Final Position: Ensure the kettlebell rests on the back of your wrist and your elbow remains close to your body. Lowering the Kettlebell: Carefully return the kettlebell to the starting position by reversing the motion—lower it back down between your feet with a controlled movement. Repeat: Complete the desired number of repetitions, alternating arms if needed.
- Average per rep (kg)*: 11.99
- Average per rep (lbs)*: 26.43
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Start with Proper Weight: Choose a kettlebell that you can handle with good form. Starting too heavy can lead to poor technique and potential injury.
- Focus on Form: Ensure your back remains straight and your core is engaged throughout the movement. Proper form is more important than the amount of weight you lift.
- Use Your Hips: The power for the clean comes primarily from your hips. Use a strong hip hinge to generate the necessary force for lifting the kettlebell.
- Smooth Transition: As you lift the kettlebell, aim for a smooth transition to avoid banging your wrist. Catch the kettlebell softly in the rack position by letting it roll around your forearm.
- Practice the Pull: The pull motion is crucial in this exercise. Practice pulling the kettlebell close to your body to create a more efficient lift.
- Grip Loosely: Maintain a loose grip to allow for smooth rotation of the kettlebell. A tight grip can hinder the fluid movement needed for a successful clean.
- Maintain Balance: Keep your weight evenly distributed through your feet. Avoid leaning too far forward or backward to maintain stability.
- Watch Your Elbow: Your elbow should remain close to your body. Flared elbows can disrupt your balance and form.
- Warm Up Properly: Make sure to warm up your entire body, especially your shoulders, hips, and wrists, to prepare for the dynamic movements involved.
- Cool Down: Post-exercise stretching and mobility work are essential to maintain flexibility and prevent injury.
Exercise overview
Exercise ID: 00496
Description: Setup: Place a kettlebell on the ground between your feet. Stand with your feet shoulder-width apart. Initial Position: Bend at the hips and knees to squat down. Keep your back straight, push your butt back, and look forward as you reach down to grab the kettlebell handle with one hand. Lifting to Shoulders: Drive through your heels to extend your legs and hips, lifting the kettlebell upwards. As the kettlebell rises, rotate your wrist to bring it to your shoulder level. Final Position: Ensure the kettlebell rests on the back of your wrist and your elbow remains close to your body. Lowering the Kettlebell: Carefully return the kettlebell to the starting position by reversing the motion—lower it back down between your feet with a controlled movement. Repeat: Complete the desired number of repetitions, alternating arms if needed.
Average per rep (kg)*: 11.99
Average per rep (lbs)*: 26.43
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Start with Proper Weight: Choose a kettlebell that you can handle with good form. Starting too heavy can lead to poor technique and potential injury.
- Focus on Form: Ensure your back remains straight and your core is engaged throughout the movement. Proper form is more important than the amount of weight you lift.
- Use Your Hips: The power for the clean comes primarily from your hips. Use a strong hip hinge to generate the necessary force for lifting the kettlebell.
- Smooth Transition: As you lift the kettlebell, aim for a smooth transition to avoid banging your wrist. Catch the kettlebell softly in the rack position by letting it roll around your forearm.
- Practice the Pull: The pull motion is crucial in this exercise. Practice pulling the kettlebell close to your body to create a more efficient lift.
- Grip Loosely: Maintain a loose grip to allow for smooth rotation of the kettlebell. A tight grip can hinder the fluid movement needed for a successful clean.
- Maintain Balance: Keep your weight evenly distributed through your feet. Avoid leaning too far forward or backward to maintain stability.
- Watch Your Elbow: Your elbow should remain close to your body. Flared elbows can disrupt your balance and form.
- Warm Up Properly: Make sure to warm up your entire body, especially your shoulders, hips, and wrists, to prepare for the dynamic movements involved.
- Cool Down: Post-exercise stretching and mobility work are essential to maintain flexibility and prevent injury.
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