13 Kettlebell Exercises For Beginners
Training professionals tell you that KB is here to stay because it has exceptional results. This is the only workout method that works multiple joints all at the same time. The one technique you can use to achieve so many results in one go. In addition to being great for your heart and core, it is also a great way to stabilize your body as well.
Warm up your body by standing with your feet hip-width apart. Use your right hand to hold the handle corner of the kettlebell and lower yourself into a squat position.
Start in the squat position by threading the bell between your legs and grasping the corner of the handle with your left hand.
The KB should now be in your left hand behind your left leg. Start moving it along the outer parts of your left thigh. Thread it back to the middle and grab it with your right hand.
Move it around your right leg and then hold it in front of your right hand. If you are a beginner, you can begin with at least five reps and then work your way up to ten.
1. Kettlebell Swing
KB swings are one of the most popular exercises in fitness. To perform a perfect KB swing, stand over the KB with your feet hip-width apart and your chest raised.
The kettlebell must be lined between your feet while you hold your shoulders back. You should invest in a kettlebell that allows you to swing using the perfect technique without challenging yourself in any way. It is vital that you begin with a lightweight KB or use one that is significantly lighter than what you are used to if you are a beginner.
Ensure that your thumb is loosely gripped around the handle as you swat down and grip the bell with your palms. Stand tall as you do this.
Your arms should be long and loose enough to engage the core and retract your shoulder blades.
As you slowly lower the rear end towards the wall behind you, it is important to shift the bodyweight toward your heels while keeping the knees soft.
You must drive your heels so that your quadriceps are engaged while swinging the KB so that it reaches your chest with your arms extended.
As the bell starts to come down, let the weight work its magic while you prepare for the next rep. Shift the weight to your heels to load your glutes and hamstrings, and then allow the weight to move behind your legs.
In order to maximize the benefits of this exercise, keep engaging your heels and your hips while the bells transition from back to front. Do this for at least ten repetitions, and when you are able to do it more frequently, you can gradually increase the number of reps.