Kettlebell training: 5 beginner exercises
Exercise 1: Swing
Probably the classic kettlebell exercise: the swing. The correct technique is particularly important here, only through this can training effects be achieved and mistakes avoided. The kettlebell swing is a real all-rounder. From the calves to the buttocks to the lower back, the shoulders and the triceps, every muscle group is used. For a clean execution, stand slightly wider than shoulder width. Then pick up kettlebell that is in front of you on the floor with both hands. Knees are slightly bent and hips are pushed back. Then swing the kettlebell slightly back under you in a dynamic motion. With your hips pushed out, swing the kettlebell back forward until it is at about eye level. Before you start the next repetition, let the kettlebell swing loosely downward. The number of repetitions depends on your fitness level. Do as many repetitions as possible with the appropriate weight.
Exercise 2: Goblet Squats
The second exercise is Goblet Squats. You stand hip-width and hold the kettlebell with both hands in front of your chest. Then you go into a squat position. When your elbows reach the inside of your thighs, explosively push yourself back up. It is important that you maintain your basic tension throughout the execution and perform the squat correctly. Another common mistake to avoid: push your shoulders up at the same time as your hips, rather than pushing your hips up first and then your shoulders. Again, you can adjust the number of reps and sets to your fitness level. Or you can discuss it with your fitness trainer.
Exercise 3: Deadlift
The kettlebell deadlift is similar to the barbell deadlift. The exercise strengthens the lower back muscles. First stand shoulder-width apart and bend your legs. The tips of your feet point forward. Your upper body should be bent forward with your back straight. Now take the kettlebell in both hands and push your legs through. Bring your hips forward and lift the kettlebell until your body is upright. To finish the repetition bring your buttocks back and bend your legs again. Then place the kettlebell on the floor. Note: During the entire execution, the upper body remains straight. Only the legs and hips or buttocks are moved. Perform as many repetitions and sets as necessary to feel the exercise in your muscles and to exhaust yourself. An exact number varies from person to person.
Exercise 4: Clean and Press
Stand shoulder width apart with the kettlebell on the floor in front of you. Keep your upper body straight and grip the kettlebell with your right hand. Then move kettlebell up in a curl motion by lifting your forearm. Bring your elbow close to your chest so that your forearm is close to your torso. The kettlebell is at about the level of your chin. You have now completed step one. Then move the kettlebell explosively upward. Turn the upper arm and wrist outward until the arm is fully extended. Then lower the kettlebell again and move back to the shoulder-width starting position, letting the kettlebell hang down close to your body. Now start the next repetition. It’s best to have a trained trainer check your execution of this exercise in the beginning so that you don’t risk any injuries.
Exercise 5: Side Step
As the last exercise for your kettlebell workout you do something for your legs and a tight butt. For the Side Step, stand with your legs close together in a firm stance. Meanwhile, hold the kettlebell in front of your torso with your elbows close to your body. Then first do a big lunge with your right leg to the side. While doing this, bend the knee, but be careful: the knee should not go beyond the tip of the foot. The left leg is extended. The back remains straight throughout the exercise and the kettlebell is held close in front of the torso. After the lunge, return to the starting position to the middle. This completes the repetition and you can switch sides. How many repetitions you do depends on your fitness level. In the beginning, you can perhaps do the exercise for time, for example 60 seconds, and then increase.
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