Gymbox Smashbell / Kettlebell exercises
Workout for home
Exercises with the Smashbell
Here you will find all Kettlebell exercises categorized by muscle groups.
In the exercise instructions the difficulty of the exercises is shown.
The first fabric Kettlebell offers many varied exercises. The exercises are based on the traditional Kettlebell training. However, there are also some differences in the details of the exercises.
Exercises for the arms
The kettlebell exercise Triceps Push with the Arm trains primarily the triceps. The triceps are supported on a kettlebell and carry most of the body weight.
The push-up with one hand on the Kettlebell is a dynamic exercise. The buttocks muscles are also trained through the addition of the outstretched leg.
The Bicep-Curl with the Smashbell is a classic exercise for the arms. It trains mostly the biceps and makes for well-shaped bicep muscles.
The One Arm Overhead with the Smashbell is used primarily to train the triceps. Through the one sided execution of the exercise, however, you will also train body balance and the deeper muscles to improve body tension.
Bent over rowing with the Smashbell trains the biceps as well as the upper back and the back of the shoulder.
The kettlebell exercise, Double Overhead with the Smashbell, trains especially the triceps. This simple arm exercise with the Smashbell can also be done easily at home.
Crunch with the Kettlebell as Additional Weight Degree of Difficulty Crunch with the Kettlebell Lay on the back with the Smashbell on the chest. Lift the upper body. Lower the upper body. Lay on the back. The legs are bent and the feet are set on the floor. The...
With the exercise Mountain Climbers, the Smashbell is used as a point of support. This exercise is excellent for any warm-up.
The kettlebell exercise with side leg rotation trains primarily the oblique abdominals and, through squeezing the Smashbell, the adductors (inner thighs).
The kettebell exercise Twist Drop strengthens the whole trunk muscles and and primarily the oblique abdominals. The Twist Drop is a very dynamic exercise which is also suitable as a warm-up program.
The exercise Sidestaby Dynamic trains the whole trunk muscles and especially the side stomach muscles.
The kettlebell exercise Sit-up is the king of the ab exercises and strengthens not only the stomach muscles but the hip flexors as well.
Exercises for the legs
The Overhead Squat with the kettlebell is an exercise for the legs and buttocks. The long upward stretched arms add an additional difficulty.
Turning Clean is a complex kettlebell exercise, which primarily works the back of the thigh (hamstring) and the lower back.
The exercise Overhead Squat Front trains not only the leg muscles but also the shoulders with the arm lift.
The Front Side Squat is an exercise with the Smashbell that strengthens the legs statically. The upperbody is also trained by the trunk rotation.
The Squat Push is a Kettlebell exercise that trains the legs statically. The arm muscles and body balance is trained additionally through the pushing motion.
Classic squats with the Smashbell as a weight. The exercise trains primarily the buttocks muscles and the front of the thigh.
Exercises for the chest
Through the lateral movement of the arm with the Smashbell, the exercise One Arm Fly trains the chest muscles along with the shoulders. Through the execution, the core muscles are engaged and the chest muscles stretched.
The kettlebell exercise Chest Press Rotate Rowing combines push-ups and the Reverse Fly in a challenging exercise for the chest and shoulders.
The kettlebell exercise Chest Press Weighted is a push-up done with the Smashbell used as additional weight to increase the strength of the chest muscles.
With the kettlebell exercise Push-up Side-to-Side, the position of the Smashbell is switched from one hand to the other to dynamically train the chest muscles.
The kettlebell exercise Instabile Chest Press is done with one arm, and despite its simple execution it still has a great effect on the chest muscles. It uses the muscles together and promotes muscle coordination.
With the Kettlebell exercise Push-Up One Arm an arm is supported on the kettlebell in order to perform the push-up. This leads to increased transformation of the chest muscles.
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The exercise Balance Bent Over with the Smashbell not only trains body balance but also the back of the thighs and the stomach muscles.
High Rotation with the Kettlebell Degree of Difficulty Strengthen Side Stomach Muscles with the Kettlebell Hold Smashbell with both hands extend it to one side. Rotate the Smashbell in a semicircle in front of the chest to the other side. Repeat the exercise in the...
The Circle Catch is a kettlebell exercise that works the trunk muscles very well. The side ab muscles are trained the strongest.
With the kettebell exercise Wood Choppers, the movement of swinging an ax is imitated to train primarily the trunk and stomach muscles.
The Kettlebell exercise Around the Leg trains primarily the side abdominals. The buttocks and back of the thighs are also used in the exercise.
The exercise Around the Head with the Smashbell trains primarily the rotator cuffs. The circular movement of this exercise helps to increase the mobility in the shoulder area.
Exercises for the back
The Deadlift is a classic exercise for the lower back and the back of the thighs (hamstrings).
The kettlebell exercise Deadlift with one arm is different from normal deadlifts because it trains the deeper muscles in the trunk more intensely.
Kettlebell Swing with the Smashbell Degree of Difficulty Swing with the Kettlebell to Strengthen the Back Stand at shoulder width, legs bend, toes point forward. The upper body bends forward with a straight back. Smashbell is held with extended arms slightly off the...
The Turning Snatch is a complex kettlebell exercise for the entire body. The back of the thighs, shoulder muscles, and the whole body will be primarily trained.
The kettlebell exercise Table Long trains most of the body statically and only the shoulders and arm muscles work dynamically.
The Clean kettlebell exercise is somewhat complex and primarily trains the thighs and the back.
Exercises for the shoulder
The Snatch is a complex kettlebell exercise for the whole body. The back of the thigh and the shoulder muscles are primarily trained.
The kettlebell exercise One Arm Shoulder Press is a classic exercise for strengthening the shoulder muscles, as well as training the triceps.
The kettlebell exercise Lift One Arm Handle trains primarily the Shoulder Muscles. With this variation, the Smashbell is held on the handle.
Double Lift with the Kettlebell Degree of Difficulty Kettlebell Exercise for the Shoulders with Two Kettlebells Stand at about hip width. Hold the Smashbells with bent arms at shoulder level. Lift Smashbells over the head while extending the arms. Bend arms and bring...
The kettlebell exercise Reverse Fly is an important exercise for the back shoulder muscles. The exercise should first be performed with light weight and can be increased slowly.
Pull the shoulder blades together during the entire exercise so that the shoulders don’t roll forward.