Around the World with a kettlebell is an exercise that targets multiple muscle groups, including the shoulders, back, and core. It involves a circular motion where the kettlebell is swung around the body in a controlled manner. Here's a description of how to perform this exercise:
- Equipment needed: You'll need a kettlebell of an appropriate weight for your fitness level. Start with a lighter kettlebell until you're comfortable with the exercise.
- Starting position: Stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your body, palms facing up. Keep your chest lifted, shoulders relaxed, and engage your core muscles.
- Swing to the side: Begin by swinging the kettlebell to one side of your body in a smooth and controlled arc motion. The kettlebell should pass close to your hip, and your arms should remain extended.
- Continue the circular motion: As the kettlebell reaches the side, smoothly transition the swing to the back of your body, keeping it close to your glutes and thighs. Allow your body to pivot slightly with the movement.
- Complete the circle: Once the kettlebell reaches the starting position at the back of your body, continue the circular motion by swinging it to the other side. Keep the movement controlled and maintain proper form throughout.
- Repeat: Continue the circular motion, swinging the kettlebell from side to back to the other side, forming a continuous circular path. Aim for a fluid and controlled motion.
- Repetitions and sets: Perform 8 to 12 repetitions in one direction and then reverse the direction for another set. Start with 1 or 2 sets and gradually increase as your strength and coordination improve.
Important tips and considerations:
- Maintain a strong and stable core throughout the exercise to support your movement.
- Keep your shoulders relaxed and avoid shrugging or tensing them excessively.
- Use a kettlebell weight that allows you to maintain control and proper form.
- Focus on the circular motion and avoid swinging the kettlebell with excessive force or momentum.
- Breathe naturally throughout the exercise, exhaling during the swing and inhaling during the return to the starting position.