The kettlebell is a unique piece of exercise equipment that is gaining popularity. Its shape and size make it as easy to store as free weights and dumbbells. There are many, many ways to work out with a kettlebell, whether the goal is strength training, toning,cardio, or a combination. Like most other exercises, there are kettlebell workouts that can be performed by beginners, as well as workouts that should only be performed by fitness enthusiasts that are familiar with the kettlebell. Today, we will go over some basic moves that can be performed by beginners.
Choose Your Kettlebell and Get Started
The first step is to choose the proper size of kettlebell. Woman should start with a kettlebell that is between 18 and 35 pounds. Men should start with a kettlebell that is between 35 and 50 pounds. There are indoor kettlebells that are plastic coated and outdoor kettlebells that are iron, depending on where the kettlebell will be used and stored.
Basic Kettlebell Exercises:
- Basic lift: Place kettlebell between feet, with feet about shoulder-width apart. Pull the hips back,bend over, and grab the kettlebell with both hands. Stand straight up, pulling the kettlebell straight up with you. At the top, back should be arched and knees should be bend slightly. Do quite a few basic two-arm lifting reps to gain familiarity with the kettlebell before attempting further exercises with it. This exercise will tone or strengthen back, core, and legs.
- One-arm lift: Once the two-arm lift has been perfected, try some one-arm lifts by starting the lift in the exact same way, with kettlebell in between feet. Simply grab the kettlebell with one hand instead of two, and left it straight up the center the same way. This will focus on left and right side muscle groups.
- Basic swing: Start off the same way as the lift, but instead of pulling the kettlebell up straight, push the hips forward and swing the kettlebell up, ending at chest height. This should be done with the arms relaxed, putting the bulk of the work on the legs and core. Instead of placing kettlebell back on floor between legs, swing kettlebell between legs and behind, going into a squatting position.
- One-arm swing: This can also be performed in exactly the same way as the basic swing, using one arm instead of two. Be careful to stay centered when doing one-arm swings, so as not to put unnecessary strain on the back.