This full body kettlebell workout incorporates some basic kettlebell movements to target each area of your body with compound sets.
Kettlebell Workout
If you’re one of the many still discovering kettlebells, here’s the gist: a kettlebell is really a cast-iron weight that provides cardiovascular, strength and flexibility benefits via ballistic movements. It may seriously cut down on your gym time! Although this is a workout designed for beginners, ensure that you start out with slow motions along with a light weight. This is important with Kettlebell training as injuries can certainly occur. As you become stronger and much more comfortable with the movements, you can make increases both in the amount of weight that you are lifting and also the speed at which you complete your repetitions.
If you haven’t picked up a kettlebell yet, it’s time you need to do. Here are some beginner-friendly exercises that are simple enough to understand and will no doubt juice up your gym routine. Numerous studies have found that these short burst of intensity can perform more to increase your strength, endurance, and calorie burn than for a longer time of more moderate exercise.
The Routine
Want an exercise regimen with ironclad results? Pick up this cannonball-like weight. The handle enables you to swing it, so you can rev up your heartbeat while challenging multiple muscles. Research shows that using a kettlebell can burn 40 to 50 percent more calories than the usual typical strength-training session. Do the routine twice, 3 times a week.
New to kettlebells? Learn how to maintain good form and steer clear of injury by following these easy tips for any great kettlebell workout.
Kettlebell Goblet Squat
What’s a squat without a kettlebell at hand? Stand up straight, holding the kettlebell in-front of the chest with both hands, keeping the elbows near to the body. Start squatting by driving the heels in to the ground and pushing the hips back before the thighs are parallel down or just below. Return to standing, and repeat for 15-20 reps (or even more!) Just remember: quality over quantity!
Kettlebell Deadlift
Begin with the kettlebell on the floor in front of you. Stand with feet slightly wider than shoulder-width apart, with your toes slightly ended up. Squat down and pick up the kettlebell, then fully stand up and drive through your heels, keeping your chest up and back straight. Squeeze your butt at the very top and return all the way to the ground until the kettlebell lands at your feet.
Kettlebell Windmill
Contain the kettlebell in the right hand and angle the feet 45 degrees away from the right arm. Enhance the kettlebell overhead, lock the arm, and keep your eyes around the weight (which will help keep the shoulders aligned!). Shift your weight to the right leg and begin bending forward in the waist. Keep the right arm extended overhead because the body bends forward and the left arm is pointed toward the floor. (For all you yogis out there, this should feel similar to triangle pose.) Lift back up slowly, remaining in control. Repeat for 6 to eight reps on each side.
Kettlebell Lunge Press
Here’s a new way to enhance those lunges. Stand up straight while holding the kettlebell in-front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (enhance the roof!). Return to standing while giving back the kettlebell to the chest. Try for 10-15 reps on each leg.
Kettlebell Russian Twist
Sit using the legs bent and feet flat on the floor, about hip-distance apart. Hold the kettlebell with both hands in the chest, and then lean back to a 45 degree angle. Here’s the fun part: Rotate the torso from left to right by twisting in the waist and swinging the kettlebell over the body. See how many you can do, with perfect type of course!
Kettlebell Squat Thruster
Start with two kettlebells, one in each hand, within the rack position: that is, grip both firmly through the handles and pull fists to chin keeping elbows pointed straight down. The kettlebells will rest along on your outside forearm. Keeping your arms tucked in near to your body, squat down and explosively drive the kettlebells overhead while you stand. Bring back to the rack position and repeat.
Kettlebell Swing
Begin with your feet wider than shoulder-width apart, toes stated. Grab the kettlebell on the floor in front of you and keep your arms loose while you send your hips back and drive to some standing position. From here, slightly bend your knees and taking advantage of your lower back and hips, swing the kettlebell two inches forward, then push it backward through your legs. Swing forward again before you push the kettlebell out until your arms are parallel using the floor.
Side Step Kettlebell Swing
This move is sort of a traveling kettlebell swing-now we’re going places! Grab a kettlebell and begin with the basic two-handed swing. When the bell is down between your feet, step the right foot out to the right; then, when the bell expires, bring the left foot to satisfy the right (so the legs get together). Keep side-steppin’ your way to the right (10 to 15 steps), then head on back the other way, leading using the left foot.
Kettlebell Workout For Beginners
Kettlebell One-Arm Clean
Stand with feet shoulder-width apart. Grip the kettlebell handle loosely with your right-hand. The handles should run parallel to your feet, not across your body, and your thumb should point forward. Drive track of your legs and hips while you pull the bell in the midline of your body into a standing position, keeping it close for much better control. Keeping a loose grip around the handle throughout the movement, bring the kettlebell as much as your shoulder and rotate your arm therefore the kettlebell turns from the inside to the outside of your body. Go back to starting position.
