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Kettlebell Training For Beginners

  • Hold a kettlebell in front of you with both hands.
  • Set your hips back and fold at the hip whilst keeping a straight back.
  • As the kettlebell descends, don’t allow your knees to come too far forward of your toes.
  • Once you touch the ground, reverse the movement and stand up tall.

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– The Press

kettlebell-press

 

This will build solid upper body strength.

How to Do:

  • From the rack position, tighten your quads and glutes.
  • Pressurise by inhaling.
  • Press the kettlebell overhead whist focusing on keeping the bell from rotating. Aim to keep your little finger pointing forwards.
  • Exhale at the top of the movement.
  • Inhale as you drop back down to rack.
  • Re-set, go again.

 – The Rack Position

kettlebell-rack-position

 

A solid rack position is vital for kettlebell lifting. A number of exercises are initiated from this position so it needs to be comfortable and strong.

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How to Do:

  • Your hand should be fully inserted into the bell handle. In this position, the handle should be at 45 degrees.
  • If possible, get your elbow onto your hip. This is the bony projection known as the iliac crest. If you can’t reach due to anatomy or maybe because you are carrying a little too much weight, then aim to have your upper arm resting against your torso. In other words, no gap.
  • The bell should be nestling nicely in the V shape of your arm.
  • Lean back slightly so as the weight of the bell is over your base of support.
  • You should be able to hold rack with a reasonable size weight in relative comfort for at least a couple of minutes after some practice.

 

There you have it! A full beginners guide to kettlebell training  Learn one thing at a time. Remember, if it doesn’t feel right, it probably isn’t. Kettlebell training tends to work that way. So, train intelligently adjusting things as you go along until your movements feel sharp and efficient.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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