5 Beginner-Friendly Moves with Kettlebells

5 Beginner-Friendly Moves with Kettlebells


kettlebell-movesKettlebells are fast becoming a favorite by many fitness enthusiasts as this equipment helps them execute a total body workout. From strengthening their core, to improving flexibility, as well as burn calories, it is no wonder why kettlebells are highly recommended in the fitness circle.

For those who are looking for a different approach to toning and sculpting muscles, you might want to give kettlebell training a try.

  1. Get grip on the handle of your kettlebell with the weight positioned on top and hold it close to your chest. Stagger your legs with one foot ahead of the other. Bend your knees. Lift the kettlebell at the same level as your eyes then circle it slowly around your head towards your left. Rotate the weight to the right to complete one rep. Do five more repetitions before switching legs.
  2. Another beginner kettlebell move that you can do is the swing. To do this workout, you must first stand up straight with feet at hip-width apart. Hold kettlebell on its handle and extended out in front of you. Bend knees and bend from the torso to swing the kettlebell between your legs. Swing the weight back up as you raise yourself up. Do 20 reps for this exercise.
  3. Hold your kettlebell in your right hand with your arms hanging at your sides. Stagger your feet a few feet apart with your left knee bent slightly. Bend torso to bring it to a 45 degree angle to the floor. See to it that your back remains straight all throughout the exercise. Lift the kettlebell all the way to your rib cage. Hold this pose for a few seconds before lowering it back down. Repeat 15 times before switching to the other side.
  4. Lunge Up. Stand up straight with your right hand holding the handle of the kettlebell with arm raised overhead. The ball should be resting on the back of your right wrist. Lunge backward with your left foot and bend both knees to 90 degrees. Go back to first position to complete one repetition. Do 10 more before switching arm and leg. Repeat the steps.
  5. Push Press. Stand up straight with your feet about hip-width apart from one another. Your toes should be turned out at a 45 degree angle. Grip the handle of the kettlebell with both hands and bring it close to your chest. Push hips back as you bend your knees to execute a squat. Do 2 bicep curls while you are still in a squat then push yourself back up. Do two more squats while performing 2 bicep curls every second squat.

Kettlebell workouts are guaranteed to push your muscles to their limit because not only will you have to deal with the weight of the kettlebell, you also need to control its movement to avoid injury. This helps tighten the core while at the same time improve your flexibility and your coordination. There is no doubt that working out with a kettlebell will produce amazing results.