Before adding any of these exercises to your routine, learn the technique first. DO NOT COMPROMISE YOUR SAFETY!
Switch up your traditional bodybuilding routine by incorporating one of these kettlebell movements:
Swings- While the barbell squat and deadlift should always be the foundation of your routine, use this exercise to replace any auxiliary lower body movements like the leg press, leg extension, or even lunges on occasion. Improves hip explosiveness, as with most kettlebell exercises.
Cleans- Focus is on shoulders, biceps, and trapezius muscles. Replace upright rows, shrugs, or even bicep curls for a different sensation.
Snatches- Similar to the clean, except that the elbow fully extends which means the triceps are now involved. Use it in place of upright rows, shrugs, or any tricep extension movement (i.e. skullcrushers, pressdowns, etc.).
Strict presses- Since it visually parallels any other traditional shoulder press movement, you should replace the barbell and dumbbell on occasion with the kettlebell because of the rotation included in this movement. The rotation allows the muscle to be worked in a different plane (transverse plane) as opposed to just the sagittal plane (where almost all muscles are worked).
Turkish get-ups- Great for replacing any traditional core or abdominal exercise. Great for shoulders as well thanks to the requirement of shoulder stability throughout the workout.
Track by Jupes- Yikes