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Top 10 Kettlebell Exercises for Better Posture

WORKOUT INFO

HYPERFIT® TRAINING: OUR TOP 10 SOFTBELL KETTLEBELL MOVES TO IMPROVE YOUR POSTURE AND ALLEVIATE SOME CAUSES OF BACK PAIN

Do you sit at a desk all day?  Do you stand on your feet all day?  Is your lower back sore in the evening, do you feel like your body is tight and aging beyond its years? Our top 10 SoftBell kettlebell moves strengthen core, back and chest muscles and alleviate your aches and pains as your posture and strength improve.  

Your spine and all the muscles supporting it are the backbone of your fitness.  Sitting hunched over or standing on your feet all day can cause muscular imbalances.  Your muscles then work overtime sending your pain levels through the roof.  The key to good posture is proper positioning at your desk or while standing but strengthening muscles keep everything aligned and pain free.  With regular strength training sessions you’ll find that you sit and walk straighter and taller and many of those aches and pains will disappear.  The adjustable SoftBell kettlebell has soft weight plates that can be added or removed for a truly customized experience so choose a heavy weighted kettlebell or use individual plates alone.  

TOP 10 KETTLEBELL MOVES

3-5 ROUNDS | 10 REPS EACH

1.) KETTLEBELL SINGLE ARM ROW

Perform single arm row bent over, leaning on a bench or leaning elbow on one knee.  Movement primarily targets back muscles.

2.) KETTLEBELL HIP HALO

Circle your hips in both directions keeping core muscles engaged and balance steady during halo movement handling the kettlebell in 1 smooth motion.

3.) KETTLEBELL PLANK PULL THRU

Keep shoulders square and weight balanced as you engage core during pull thru movement.

4.) KETTLEBELL SINGLE LEG HIP HALO

Elevate the hip halo by standing on 1 leg and raise knee out front for increased balance and stability. Hand kettlebell over raised leg and around hips.

5.) KETTLEBELL SUITCASE CARRY

Perform 1 handed carry with a heavy kettlebell for 20 steps then repeat with the other arm.  Goal is to improve balance, grip strength, and engage the core with every step.  This is a slow and controlled movement to really stabilize the lower back muscles surrounding the lower spine.

6.) KETTLEBELL SWING

Hailed as the most dynamic kettlebell movement some say the swing is the single best movement one can do for overall fitness.  Grip kettlebell with two hands and HINGE when swinging- this is not a squat. Repetitions improve cardiovascular health as well as build back muscles for enhanced posture.  Grip with one hand and perform alternating swings for variety.

7.) KETTLEBELL SINGLE LEG DEADLIFT

Strengthen the posterior chain with this move and improve posture with stronger glute & hamstring muscles.  Grip Kettlebell with 2 hands and keep both legs firmly planted or perform one legged stance to encourage better balance and stability.

8.) KETTLEBELL WINDMILL

The kettlebell windmill is a core strengthener that also doubles as a coordination balancing act.  Slow and engaged movements provide the most gains.

9.) KETTLEBELL BACK LUNGE WITH ROTATION

Step backward into a lunge holding the kettlebell upside down and rotate to the side opposite of the back leg in one smooth motion.

10.) KETTLEBELL GOOD MORNING

The good morning is another hip hinge movement and by holding the kettlebell upside down and at the chest the movement activates the lower back and core muscles.

 

CLICK HERE FOR SOFTBELL KETTLEBELL VIDEO EXERCISE DIRECTORY

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HYPERWEAR SOFTBELL KETTLEBELL

EXERCISE AT YOUR OWN RISK AND CONSULT A PHYSICIAN BEFORE BEGINNING ANY NEW ROUTINE.  HYPERWEAR IS NOT LIABLE FOR INJURY AND PARTICIPANTS CAN OPT OUT OF FREE PROGRAMING AT ANY TIME.
WORKOUT INFO
EQUIPMENT: SoftBell Kettlebell
LEVEL: FOR ALL LEVELS
TIME: 20 min
STRUCTURE: CIRCUIT TRAINING

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