Author: Christopher Roberts
June 4th, 2018 • 3 min read
Last Updated: August 12th, 2018
Inspiration of the article:
Kettlebell training is a great way to build strength, burn body fat, endurance and muscle tone.
You will find kettlebells in any gym and they are as popular as other fitness tools like the TRX, battle ropes, and swiss ball, to name a few.
There are very few fitness tools that combine the strength, toning and stamina components in one which is another reason why they're so popular today.
Work for 15 seconds Rest for 45 seconds
Work for 20 seconds Rest for 40 seconds
Work for 30 seconds Rest for 30
The rack position
One of the exercises in this workout involves using the “rack” position also known as “racked”
The rack position is often used to ensure that the kettlebell can be guided during movement to avoid placing strain on the forearms and shoulders during the windmill exercise.
One mistake many beginners make with the racked position is “gripping” the handle from the top. This creates unnecessary pressure on the wrist and forearm.
Related: 12 Steps to Manage Your Weight
Try to avoid the mistake that many beginners make when doing the rack position, which is to “grip” the handle at the top. You will create a lot of pressure on your forearms and writsts, which can be easily avoided.
The base of the kettlebell needs to rest on your forearm, while the handle sits on the base of your palm. This position should not feel uncomfortable when done correctly.
This exercise is great for your love handles.
Lie down with your back on the floor with your kettlebell above your chest.
Start upright with your feet hip width apart.
Hold the kettlebell in the “rack” position as explained earlier.
Related: 28 Best Swiss Ball Ab Exercises
This is a great exercise for your obliques, which is the side of your abs.
Become a subscriber today to start receiving newsletters of the latest, best trending health content delivered straight to your inbox. (You only need to enter your email)
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by advertising linking to Amazon.com and affiliated sites.