7 Best Kettlebell Exercises for Beginners – Good to Know About Them!
You may think that there are just a handful of exercises you can perform with kettlebells. On the contrary, there are quite a few workouts, which you can perform with the help of a kettlebell. Read on to know more.
Top 7 Workouts with Kettlebells for Beginners
- One-Arm Overhead Press: Stand rooted to the ground and hold the kettlebell with one hand at your shoulder level. Take a deep breath and slowly press the weight overhead. Hold your chin back so that the kettlebell does not hit it on its way up. Gradually lower the weight and pull it back to its original position.
- Kettlebell Goblet Squat: Stand with your feet wide with the knees turned slightly outside. Hold your kettlebell with its horns. Keep your torso upright and perform the normal squat holding the weight with both hands. Remember to perform this as slowly as possible.
- Kettlebell Deadlift: Stand with your hip and feet wide apart. Place the kettlebell in-between the feet on the ground. Push your butt backwards and at the same time bend your knees to bring your torso down. Grasp the handles of the weight and take a deep breath. Slowly lift the kettlebell and extend your hips to lockout. Remember to focus your eyes in front and slightly downwards.
- Kettlebell One Arm Row: Place your weights on the ground and stand in a staggered posture. Place your right foot slightly outside the kettlebell and dig the floor with the ball of your left foot. Bend your hips with your butt back in order to stand at an angle of 45 degrees to the ground. Place your right elbow for support on your right thigh and gradually lift the weight with your left hand. Lift the kettlebell back to your hip and at the same time squeeze your shoulder blades together.
- Kettlebell Chest-Loaded Swing: This workout should be performed with utmost care and safety. One wrong move can injure you badly. Hold the kettlebells by its two horns with your feet placed slightly apart and in-between you’re hips and shoulder. Bring down your shoulder blades and look away at a distance of 15 feet. Bend your hips back and take a deep breath. Once you start feeling the stretch in your hamstrings, squeeze your glutes and extend your hips.
- Kettlebell Goblet Half Get-Up: Lie down on the ground by holding the kettlebell by the horns. Take a deep breath and perform a sit-up. Tuck your right foot towards your butt as you slide the left foot behind you. Remember to place both the knees at an angle of 90 degrees with the feet facing in two opposite directions. Slowly bring your hips in front, as if you are about to stand, and then pull your left foot in front of you. Both the knees should be bent at an angle of 90 degrees.
- Kettlebell Halo: Stand on your feet holding the kettlebell by its horns upside down. Start off by moving the weight around your head. Remember not to bend your torso in any direction. Make full circles in both directions.