Face it, you are an athlete,
and that means a tight schedule to get your workouts in everyday. The kettle
bell builds on the essential muscles needed for all areas of triathlon while
being a fast, easy workout that you can do inside your own home.
What does it work?
Kettle bells are key in
working out your core, flexibility, and cardiovascular system. Kettle bells
help build lean muscle while providing a quick and easy strength workout into
your busy schedule. Since kettle bells work out your core and flexibility, this
means that they are an essential tool to preventing injuries. Think about it,
if you have better core strength and flexibility, that means you also have
better posture on your bike and balance on your run, preventing you from
falling over and improving your speed.
The Best Workouts for
Triathletes
Please Note: Focus on proper
form. Do not skip proper form because you will injure yourself.
The Swing
Stand with feet shoulder
width apart and have the kettle bell in-between your legs. Grab the kettle bell
while bending your knees. Don’t worry if the kettle bell swings in-between your
legs. While snapping your hips forward, raise the kettle bell to chest level
with your arms straight. Swing the kettle bell down in-between your legs and up
to your chest for one minute.
Under one leg out the other
Start ready to do a lunge
with the kettle bell in your right hand. When you lunge, switch the kettle bell
into your left hand, passing the bell underneath your legs. Stand back up and
repeat.
Wood chop or Ditch Digger
Start in a standing position
with your knees spread a bit farther than shoulder length apart. You should be
in a comfortable standing position. The kettle bell should be positioned next
to one ankle. With both hands, pick up the kettle bell. Lift the kettle bell
with both hands, not using the handle, up to the opposite shoulder. For
example, if you start with the kettle bell at your right foot, you would lift
cross your body to your left shoulder. After you lift up across your body,
slowly lower the weight back to the starting area and repeat. Do this exercise
on both sides of the body for an even workout.
picture courtesy of mensjournal.com
Windmill
This exercise works your
core and endurance. Start in the same position as the wood chop, but holding
the kettle bell in your right arm, which should be raised above your head. Make
sure you have a good grip on the kettle bell handle so it doesn’t come crashing
down on your head. The goal is to have your left hand touch your toes. Slowly
go down making sure your body is straight. Turn your left foot about 45 degrees
as your left hand aims to touch your toes. Your body should look only bent at
the hip and your chest should stay facing outwards. The kettle bell will be
directly above your head and will make a straight vertical line with the left
hand. Slowly rise back up and switch
sides to even out your workout.
Half Moon
Besides being a Janis Joplin
song, it’s also a great kettle bell workout. Start feet shoulder width apart
and go into a squat position with the kettle bell in both of your hands. While
you are squatting, have the kettle bell on the outside of your left leg. When
you are standing back up raise the kettle bell with both hands in a giant half
circle over your head towards your right leg. When the kettle bell reaches your
zenith, or just above your head, squat again and move the kettle bell to the
right leg. It should be an up down squat motion with the kettle bell looking
like you are trying to show it off above your head in a game show.
The Results
These simple and quick kettle
bell exercises will strengthen your core, which helps your posture. It helps
your range of motion especially in the hip area, which will benefit you on your
runs and it helps get your blood pumping efficiently throughout the rest of
your body, which means better circulation. Kettle bells are a win-win situation
as long as you have proper form.
Consider a kettle bell the
next time you want a whole body workout without spending hours trying to get
one. Plus, you can easily store a kettle bell as a doorstopper.
Ding Dong, Happy Kettle Bell
Training!
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