Like with many tools, such as a dumbbell, there are a lot of different moves that can be done with the kettlebell, however, you need to start off with the basics, and there’s some basic movements to learn, the first one being probably one of the most common exercises you’ve seen people do with a kettlebell.
- Place one kettlebell in between your legs, whilst you bend your knees and bend forwards maintain a straight back.
- You can hold the kettlebell with one hand or two hands.
- Lift the kettlebell to shoulder height whilst thrusting your hips forwards and lifting your body up.
- Hold two kettlebells at shoulder height with your palms facing forwards.
- Push the kettlebells up towards the ceiling, then come back down to shoulder height.
- Hold the kettlebell close to your chest and put your feet in a stance that feels comfortable for you to squat up and down.
- When you squat down, push your knees outwards and look straight ahead.
- Keep your chest up and back straight for the whole movement.
- Grab two kettlebells and start with them between your legs whilst you bend your knees and lean forwards slightly whilst keeping your back straight.
- Raise the kettlebells up towards your shoulders and rotate your hands so they are facing forwards and push them up towards the ceiling.
- For the way down, do the whole motion, just in reverse.
- Again, start with the kettlebells between your legs with your knees bent and body leaning forwards.
- Raise the kettlebells by thrusting your hips forwards and raise them all the way above your head until your arms are locked at the top, come back down to the starting position with a straight back.
Now that you are familiar with some of the basic movements of kettlebell training, you may want to know a little circuit to exercise to using the kettlebells as your tool.
Here some Kettle Bell Exercises for Beginners
- Start with the swing, complete 8 reps.
- Next, the goblet squat for 12 reps.
- Followed by the press for 15 reps.
- Fourth in the circuit is the clean for a challenging 20 reps.
As you notice with this circuit, the reps go up for each exercise and it’s crucial to have little to no break in between the sets. Once you’ve completed the whole circuit once, that counts as one round, complete 3 rounds with 1 minute rest after circuit completion.
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