Basic Kettlebell Workouts

            You have probably read by now my previous post about kettlebells and their ability to engage your whole body in one workout. Trainers and trainees alike boasted about the kettlebell’s superior performance compared to dumbbells.

            But before you engage in kettlebell workouts, you have to put in mind these few things: consult with your physician first before doing any of these exercises. It is important so as not to cause harm in your body or aggravate a present existing illness. Also, the following exercises are suggested for people who have already put some training hours for quite some time because of the previous reasons cited above. You should also be previously experienced in strength and cardio workouts.

            For starter women, 5-10 lbs of kettlebell should be fine for you. As for men, 15-35 pounds is the suggested weight for male starters.

            Before you start the exercises it is important to warm up for at least 10 min to get your body ready. Furthermore, do the exercises in each area, one after another and then rest for 30 seconds to 1 minute and repeat movements up to 3 times. It is also important to remember that you have to start doing these exercises from a lighter weight and then moving up to heavier weight once you’ve mastered the technique of the movement. Also, remember to listen to your body. Once you feel any discomfort or pain while doing the exercises, stop immediately. Below are basic exercises you can do at home. For more exercises such as these, you can read training guides or find more in the net.

The Front Squat

            This is a lower body workout. With one hand, hold your kettlebell in the rack position. You can do this by making the wrist neutral, bending the elbows and the weight directly in front of the shoulder. You can then extend your other arm sideways for balance. Then, slowly squat until the thighs are parallel to the floor or as low as you can. Keep your knees behind the toes and use your back and abs to keep the body stable. Then, slowly push in your heels and thrust the hips up until reaching the position you had at the start. Repeat these for 16 repetitions and then switch sides.

The One Arm Swing

            Start this exercise by holding your kettlebell in your right hand, with the feet hip-distance apart. Slowly squat and put the kettlebell between the legs. Then, thrust the hips while swinging the kettlebell upward until the device is about shoulder level. Repeat these steps 8 times while also taking the weight higher until you can get it to shoulder level. Switch arms.

The Kettlebell Throw

            Hold the weight with both hands on either side of the handle, known as the horns. Slowly squatting put the weight behind and between the knees. Then thrusting your hips forward, you can then swing your kettlebell and bring it up above your head. Let the kettlebell swing back down while keeping the movement in control. Repeat up to 16 times.

The Kettlebell Pushup

            Place your body in a pushup position. If you want your pushup to be hard, place one hand on the handle of the kettlebell. Or if you want it to be easier, place one hand on the bell. Keep your lower body stiff and rigid. Then, bend your elbows and do the pushup. Remember to only lower your body as comfortable as you can, to avoid straining the shoulder of your elevated arm. Perform 8 reps and then switch arms.

These are only four examples of basic kettlebell trainings that beginners can perform. To avoid injuries, read these instructions carefully before doing any workouts. Better yet, you can do all these things with an instructor.