The Kettlebell Workout: A Beginner’s Guide
The major advantage of kettlebells over dumbbells lies in the former does not require variations in weight for them to work effectively.
Presented here are exercise movements, which you can perform and easily execute, for a kettlebell workout. These forms of kettlebell workouts are particularly designed for and target people who are only beginning an attempt at a kettlebell workout.
As with any exercise routine, make sure you’ve checked with your physician first. Also, be sure to perform some simple stretching exercises before you begin this routine.
The Kettlebell Goblet Squat
For this workout, perform your regular squats, with the twist of adding a kettlebell.
You hold the kettlebell by its horns and move your shoulders together toward the front downward to your chest. You need to keep your elbows tucked in so your forearms are aligned vertically.
With your feet apart and turned toward the outside a little, breathe in as your torso moves downward as low as you possibly can. Remember to keep your back in its proper posture so you can avoid straining the muscles in your back.
The Kettlebell Swing
In the kettlebell swing workout, you will need to hold the kettlebell by its horns and stand with your feet significantly apart from each other. Hold the kettlebell in front of you and swing it under your outstretched legs as you squat, then swing back to shoulder level.
While this kettlebell workout may seem easy, there is a correct manner of execution of this kettlebell workout, which when properly performed, will yield numerous benefits.
The kettlebell swing will improve hip and shoulder strength, and is a good, full body workout. It is also an excellent cardiovascular workout.
The Kettlebell One Arm Row
In a staggered stance with one foot out front of you, pick up the kettlebell from the floor and lift it upward then back down.
As you execute this kettlebell workout, be mindful of your shoulder, and keep them squarely aligned. Complete one set of repetitions and move on to your other arm. Repeat the same process.
The Kettlebell One Arm Press
Practically the opposite of the kettlebell one arm row, you stand upright maintaining a good and proper posture. Hold the kettlebell by the horn with its ball or body behind the back.
Push the kettlebell upward as you breathe deep. Bring the kettlebell back downward. Remember to press the weight of the kettlebell overhead with your forearm kept vertically aligned.
Repeat the process with you other arm.
The Kettlebell Shoulder Halo
Stand with your feet apart and hold the kettlebell by its horns with its ball (or body) atop your hands instead, i.e., the bell should be turned upside-down.
Once ready, you carefully move the kettlebell around your head while keeping your torso in its proper posture, without actually twisting or turning it. Create a circular motion around your head back and forth.
The Kettlebell Hip Halo
The setup follows the mechanism of the kettlebell shoulder halo. Only this time, you will move the bell around your hip, passing it from one hand to the other in an alternating routine.