Kettlebells are an incredible tool for strength, stability, and endurance training.
They are extremely flexible, and there are different exercises we can do with them.
So if you are looking for which exercises are best for beginners and trying to learn the basics, here is an outline for beginners of kettlebell exercises.
Kettlebells For Beginners
Remember that with one kettlebell, all these exercises can be performed; that’s all you need to get started! You would certainly want to know more about kettlebell training and its advantages as a novice.
No doubt, when you click your mouse button, all this is available in abundance, but very few can give you the best knowledge that a beginner should know when starting to do kettlebell exercises and workouts.
Since the instrument is a single piece with a handle and a heavy ball, if it is not used correctly, it could damage the body and eventually end up being an oversized antique paperweight in a corner with your building. When using kettlebells, the first and most important point to remember is the workout room.
Since they are heavy and the workout requires swinging around this heavy item, you should check that nothing is fragile or that no one else is moving around the spot while conducting the workout session.
The first choice will be in the garden or on the lawn of the garden, which is an open area.
Sumo deadlift
This is a perfect workout for your thighs, hips, core, and back. Before going on to the swing, it is also important to learn this one.
Start the movement with the kettlebell between your feet by drawing the hips back. Just imagine there’s a wall behind you, and with your hips, you’re tapping it.
At the bottom of the movement, you can feel a nice stretch in the back of the legs. In both hands, hold the KB and stand up with it. This is one rep.
The swing
The start of this movement is expected to be almost similar to the Sumo Deadlift.
Now, snap the hips (like you’re jumping) instead of just picking the weight up and let the kettlebell swing up to around chest level.
This is a movement guided by the lower body. If you do it right, at the bottom of the cycle, you can feel the weight at the top for a second.
Keep your arms relaxed and your head back and down!
The half getup
Start lying with the KB at the shoulder level on the surface.
Just like you’re doing a dumbbell bench press, bring it into the body, roll over on your back and force the weight in front of the chest.
When pivoting on the opposite elbow, ‘punch’ the weight up towards the ceiling.
The same leg as the arm is up and, with the heel planted on the deck, should be bent at this stage. Get up until the arm is straight on the ground, and then simply reverse the motion. This is one rep.
The 1/2 Get Up is another perfect kettlebell exercise for beginners. The Front Squat comes next.
The front squat
Perform a squat by holding the KB by the horns with both hands. Keep your chest up and shoulders back and down! And do not forget to sit back and keep your knees behind your toes.
Before you move on to more advanced ones, practice these simple four starter kettlebell exercises.
For a great total body workout, or ‘vertically loaded’ – performed one after another with little rest – for a killer circuit, they can be performed by themselves in series, for 2-3 sets of 12-15 reps each.
Leave a Reply