Kettlebell is getting popular among the fitness freaks day by day due to its convenient nature and increased efficiency. If you find all equipment busy in a gym and don’t know what to do, you can always switch to the Kettlebell workout. For home workouts, having a kettlebell is one of the best things you can do. Extremely easy to store and it is going to serve a lot of purposes for you. Let us take a look at best kettlebell exercises that any beginner can do and get benefited –
Kettlebell Workout for Beginners 2020–
Kettlebells can do a lot more things that are beyond your expectations. It not only provides you with the variation but also efficiency during workouts. Mostly Kettlebells are known for swing exercises that hit your lower back muscle and make it strong. But there are many more variations that you can perform through Kettlebell like squats, deadlifts and so on. Here are the best Kettlebell exercises that you as a beginner can perform –
Best Kettlebell Exercises –
To be honest you have got weight and you can perform 100s of variations with Kettlebell. Just like a dumbbell Kettlebell can also be used for many exercises but here we are providing you with those who anyone at any physical level (beginner to advance) can perform –
#1. Kettlebell Swings –
You hear of Kettlebell? The first thing that’s going to pop up in your head is the swing and that is what Kettlebell is mostly used for. The kettlebell swing is a perfect exercise that uses different muscle groups and strengthens your lower back.
Your feet should be set wider than the shoulder width and while performing the swing make sure that your back and neck remain straight. This is an awesome exercise for your glutes and hamstrings as well. If this gets easier for you, you can switch to hand to hand swing in which you will use only one arm at a time instead of two-arm swing.
#2. Squats –
No expert fitness trainer is going to suggest a workout split without squats in it. Confused about how to do Squats with Kettlebell? Worry not, it is as easy as with dumbbells. Place your feet at shoulder width and hold Kettlebell on your chest. Now perform the regular squat motion without bending your neck and back. Increase the weight of Kettlebell if it’s easy for you.
Kettlebell thruster is another variation of normal squat hence you can check out that as well.
#3. Sit-ups and press –
One of the best compound exercises that you can perform with Kettlebell. As a beginner, you should hold a lightweight in this exercise.
Get into a sit-up position by bending your knees and lying on the ground. Place the kettlebell at your chest. Now perform the sit-up motion, and push the weight and take it to the overhead as you reach the top of your sit-up motion. Roll down to the start and repeat the motion.
This is one of the best full-body Kettlebell Workouts that you can perform easily.
#4. Kettlebell Clean and Press –
A kettlebell workout is one of the best ways to workout compound muscles together. This exercise is another such variation which targets all the muscle group of your body.
Hold two Kettlebells at your thighs while you are standing with knees bent slightly and legs at shoulder width. Slightly jump off the ground and push the weight by extending your arm overhead. Softly land to the squatting position and repeat the motion.
#5. Deadlifts –
One of the best Kettlebell exercises for your lower portion of the body.
Your feet should be at hip-width apart and bent your knees slightly. Place your Kettlebell at thighs and while your back is straight lift yourself by the push from your heels. Squeeze your butt when you are at the top.
Make sure you perform this exercise in the presence of a workout partner or trainer who will guide you regarding your movement. There are huge chances of the wrong move in this exercise hence having a partner is always helpful.
#6. Figure – 8s
It may look complex at the start but it is not that difficult to perform and master. It is indeed one of the best full-body Kettlebell Workout.
Place your leg at shoulder-width apart and hold Kettlebell in one hand. Bend your knees slightly and hinge your hips. Thread the Kettlebell between your legs and bring the other hand back to meet the Kettlebell there and hand it off. Move the other hand to complete the 8 motion and bring back the Kettlebell to the front. Repeat this motion.
#7. Kettlebell Snatch –
Another great compound exercise that targets your lower as well as the upper portion of the body at the same time.
Hold Kettlebell in one hand while placing your legs at shoulder width. Get into a squatting position until your thighs are parallel to the ground. Use your knees and hip to drive yourself upwards and take the weight upwards till your arms are locked. Slightly bring back the Kettlebell to the starting position and repeat the motion.
This is a great exercise to burn extra calories and get shredded quickly.
#8. Alternate Kettlebell Shoulder Press –
Isolate your shoulder muscles with Kettlebell through this exercise. This is similar to the normal shoulder press movement that you perform with dumbbells.
Hold Kettlebell at your shoulder while your legs are at shoulder-width apart. Press one Kettlebell up your head until your arm is completely extended. Repeat the motion with other Kettlebell.
#9. Kettlebell Triceps Presses –
Can I work out my triceps with Kettlebell? The answer is yes and you will get the isolation that you need.
While standing place your legs at shoulder-width apart. Hold the Kettlebell at the base of the handle and raise it overhead. While your elbows are close to your ears bring the Kettlebell behind your head to the neck level. Take a pause and repeat the motion. Make sure you are not getting too much tension on your elbow joint if it is then you are not performing the motion correctly.
#10. Alternate Kettlebell Floor Presses –
You might be wondering can be do something similar to bench presses with Kettlebell. The answer is off-course you can, with alternate Kettlebell floor presses.
Lie on the floor with Kettlebell in both hands. Lift one hand towards the roof and lower it down. Repeat the motion with the other hand as well. This isolates your chest muscle.
Final Words –
So here were the best Kettlebell exercises for a beginner. This beginner Kettlebell workout will give you the results that you are aiming for. Kettlebell is one of the best equipment to work out your entire body with ease. Make sure you are performing the motion correctly to prevent any injuries.