Top Kettlebell Movements For Complete Home Workouts

The kettlebell is often heralded as a fantastic training tool thanks to its ability to train the body in a less conventional manner that involves more of our supporting muscle groups and challenges balance and focus at the same time.

This is only one advantage of the kettlebell though. What’s just as impressive is just how versatile the tool is – allowing you to train every muscle group in a vast variety of different ways. In fact, a kettlebell is versatile enough to provide an entire body workout and can be a ‘home gym’ all on its own!


Here are some kettlebell movements that demonstrate this nicely:

Kettlebell Curl

The kettlebell curl is a movement that works similarly to a regular curl and targets the biceps. The difference is that the center of gravity is lower down, thereby altering the angle and changing the direction of the force.

Goblet Squat

Something that is very hard to do when training from a home gym is work the legs using squatting motions. Squats are widely regarded as some of the most functional movements and are particularly popular thanks to their ability to engage lots of large muscles in the posterior chain. The problem is that they require a large, heavy and unwieldy squat rack and bar! Or do they?

Using a kettlebell, you can hold the weight against your chest and then squat from there. This moves the weight forward slightly but is otherwise effectively the same movement as any other squat!

Straight Legged Deadlift

The deadlift is another movement lacking from most home workouts and once again, the kettlebell comes to the rescue. A deadlift can be performed as normal, simply by squatting and grabbing the handle with both hands.

Likewise though, you can also train similarly while keeping both legs straight and bending only at the back to hit the erector spinae. This works better considering the slightly lighter and taller nature of a kettlebell.

Turkish Get Up

Now for something entirely unique. The Turkish get-up is a movement that requires you to lie on the floor next to your kettlebell and then simply stand up with it. This is much harder than it sounds and involves a complex sequence of movements that train the muscles in unison.

Kettlebell Swing

This is perhaps the king of kettlebell movements and involves performing a squat like motion while swinging the kettlebell behind yourself between your legs and then up in front of yourself. The key is to use a continuous motion and to use your hips to thrust the weight forward rather than engaging your legs or back too much.

Kettlebell Clean and Press

This movement is good in all kinds of ways and involves squatting down to grab a kettlebell in on hand, then throwing it up to lean against the shoulder, standing up and pressing it over head. This trains a huge range of different movements but what’s perhaps most effective of all about it is that you are training on just one side of the body – meaning you need to work very hard to maintain balance and to stabilize yourself.

Terrine Pearsall

Give Your Health the Importance That It Deserves

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Do we cautiously follow the recommended balanced diet? It really needs a lot of effort to be able to eat wisely and this can be achieved by setting goals to a healthy life.


That desire should come from you, being forced to keep fit will do you no good because in other’s presence we will follow the whole diet thing but behind their backs we will do exactly the opposite. Trying to keep fit is not such an easy task especially if you are used to throw in just about anything into our stomachs and if we are not strong enough then we tend to go back two steps behind after making a step of progress. If you have a strong desire to make a difference then believe me you will go far with it.

They say an apple a day keeps the doctor away but that does not mean that by just eating an apple you will be healthy; you have to take in a balanced diet. Don’t you think by keeping a healthy lifestyle, you would keep the doctor away from you for the longest period ever and no more scary visits to the hospitals which many of us loathe or no more fears of being diagnosed with ‘incurable diseases?

So how do you keep a healthy lifestyle? You first have to believe that you can truly do it or else you will not go far. You have to set your goals right, put them down on paper and make sure you are able to beat the deadline.

You have to ensure you take a balanced diet containing the carbohydrates, proteins and the vitamins not forgetting the roughage or water. You should also exercise from time to time to ensure you don’t have excessive fat in your body system.

Avoid the canned food and opt for fresh food, ditch the red meat and go for the white type of meat and also avoid fried and baked food as much as they are sweet, they will lead you to a premature death. With the gradual change that you make, your life will change too and get better in terms of health.

Wonderfully Fit

How to Get Rid of Cellulite

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If you are a woman, it is highly likely that you have had, do have or will have cellulite at some stage in your adult life. 90% of all women develop it and contrary to popular belief, it has nothing to do with obesity. Many women who develop the condition have a healthy range BMI (Body Mass Index).

Cellulite is created by pockets of fat trapped beneath the surface of the skin producing the all too familiar dimpling of the skin that some describe as like orange pill in appearance. Although it is predominately a female condition, some men do develop the condition. It occurs predominately in the areas of the body containing the largest number of fat storage cells, mainly the abdomen, buttocks and thighs.


A good diet and regular exercise will not stop cellulite formation; however, it does improve its overall appearance. It tends to be more obvious in overweight women. Women around the world spend money and time trying to eliminate or prevent the problem, but most find it extremely difficult to remove.

There are different treatments, which have had different results for different people. The major treatments are as follows:

Eliminate Body Fat

Although body fat does not cause cellulite, it does make it look worse. Losing weight and exercising will improve overall health and metabolism and will improve the appearance of the problem areas. Caffeine, alcohol and smoking increase the chances of developing cellulite. Reducing intake of these may help.

Creams and Massage

There are varieties of creams available that state they treat and reduce cellulite. Some are available through pharmacies and others through specialist beauty products. Health stores sell some herbal creams. Massaging these into the skin is probably the reason they work if you see any improvement, as there have been reports of temporary improvement of cellulite after deep massage. Its long-term effect is debatable.

Cosmetic Surgery

Cosmetic surgery provides limited results as the liposuction removes cells from deeper levels than where the cellulite occurs. It provides minimal improvement.

Cellulite Stockings

Comparatively inexpensive, these stockings do not cure cellulite, but they improve the appearance of badly effected buttocks and thighs and many women use them esthetically, with immediate improvement while wearing the stockings.

It is important to discuss appropriate treatment plans with a doctor who can advise the best individual treatment approach.

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