Kettlebells are a mainstay in the bodybuilding community because they work. They don’t have quite the same versatility as dumbbells but that does not diminish their purpose. If you are new to the fitness world, and are not ready to face the barbells or machines yet, kettlebells will gradually introduce you to exercise and give you good results. The best part, perhaps, is that you can work out with them at home.
To make the most of kettlebells, you have to learn of the wide range of movements that you can perform with them. It is entirely possible to achieve a full body workout even when you use just one. They will especially help you improve your core strength, as you increase the strength and endurance of your large muscle groups. Their loads are predetermined, so once you choose the one that fits your strength levels, here are a few exercises to get you started.
Sample Kettlebell exercises
Kettlebell Goblet Squat – For quads hamstrings and lower back
This inclusive lower body workout will get blood pumping to your legs. Hold the kettlebell by its horns and bring your shoulder blades together. Tuck your elbows in and keep your forearms vertical. Assume the squat position with legs slightly apart and knees slightly bent. Squat down, and keep your back straight and do ten reps. Repeat for 2 sets.
Kettlebell Swing – For back and hips
Stand legs shoulder width apart, toes out. Grab the kettlebell, keeping your arms loose, back straight as you assume a standing position. Bend knees slightly and using your hips and lower back, swing the kettlebell forward about two inches, and drive it backwards between your legs. Swing it forward until your arms and floor are parallel. Repeat 10 times for 3 sets.
Kettebell Row – For upper back, shoulders, biceps
Hold the kettlebell in your right hand, arm straight at your side. Put your left foot a few feet in front of your right one. Bend your waist to a 45 degree angle to the floor, keeping your back straight. Lift the kettlebell to your rib cage, hold for a moment, and lower it back down. Repeat 10 times. Switch to your left hand and adjust your form accordingly. Do ten reps. Repeat for 2-3 sets.
Kettlebell Press – For shoulders, legs
You can use one or two kettlebells. Stand legs apart, and hold the kettlebell in your right hand at shoulder level. Squat down then as you stand, press the kettlebell above your head. Return to starting position and repeat ten times. If using one kettlebell, switch sides and repeat. Do 2-3 sets.
These are some of the beginner exercises you can try out to invigorate your muscles. As your strength levels increase, you can switch it up by adopting more movements or increasing the size of the kettlebell you’re using. You can supplement with bodyweight exercises to hit those muscles that are underworked, such as your chest with push-ups and abs with sit-ups.
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