Eat This, Not that! spoke with Chad Barribeau BS, CSCS who is a Field Support Director for D1 Training. D1 training is a fitness concept which focuses on the five fundamental principles of athletic-based fitness to assist individuals in achieving their fitness goals. Barribeau, a nutritionist, has also worked with many NFL, MLB and NHL players. Kettlebells are his favorite piece of equipment for workouts, because they offer a variety of benefits you can’t find with any other type.
Barribeau says, “How to manipulate your grip is different than using dumbbells. You can make the movements more instabile and chaotic by changing the grip. This will cause the muscles to be strained even further, strengthening them throughout the range of motion.
Barribeau recommends a few specific kettlebell movements to tone and strengthen your chest, such as the bottoms up kettlebell bench presses. He says that this will result in a significant change of balance and stability throughout the entire movement.
Kettlebells provide a great deal of variety and challenge for many moves. Start this workout now!
Bottoms-Up Kettlebell Bench Press
The first is the kettlebell press from bottom-up. Start by forming a bench press position. Take hold of the bell on the kettlebell. Slowly start the exercise using control in a manner similar to that of a dumbbell bench-press.
Supine lying Kettlebell Pullover
This exercise begins by lying on your back flat, either on the ground or a table. Take hold of the bell portion of your kettlebell. Maintaining straight arms, lower the kettlebell until it is at chest height. Then, return it to its starting position.
Kettlebell Chest Flys
Start your chest flies by holding the kettlebell horn; the bell round should be at the back of the forearm/wrist. As you keep your elbows firmly bent, lower each arm to the side. While returning to your starting position, squeeze your chest. The motion should be similar to hugging a branch.
Standing Kettlebell Chest Press
Standing kettlebell chest presses are performed by standing straight, holding the kettlebell firmly on one side and pushing both hands together. Press the kettlebell away slowly from your body, and then return to the start position. Squeeze the kettlebell continuously throughout.