Kettlebells exercises might seem too difficult for beginners, so most people tend to avoid them. It is widely believed that they are used only by fitness experts, but that is not true. Anyone can exercise with kettlebells, and they can provide a useful tool in your training.
The reasons why kettlebells are so efficient is because they are so versatile and they can be used for all training levels. This means that it does not matter if you are a pro or someone who is just getting started, because you will definitely find a way to use them.
It is important that you know the basic things about kettlebells before you start using them. It is not difficult to learn everything you need about them and you can either do it online or ask a kettlebell instructor. Obviously, the second option is preferable, but it is up to you. You should know that even if you can’t find an instructor at your local gym you should be able to find one online.
Secondly, it is also very important to choose the best kettlebell. Their weights vary and you should find the one that is good for you and the exercises you want. Once you finally know the kettlebell basics you can begin training. Today we will share with you five exercises that should help you get started.
This exercise will make you use your entire body so it can be quite challenging. Here is how the exercise goes:
- Stand with your feet shoulder-width apart. This means that you will have to stand tall and keep tension in your abs and glutes like you would in a plank.
- Place the bell about a foot in front of your feet.
- Maintain a neutral spine, without arching your back too much (you can do that by placing a broomstick on your back)
- Inhale and hinge at the hips
- Reach for the bell with both hands and contract your last until you feel tension
- Hike the bell through your legs, back behind the hips and then move quickly the hips back to the standing position
- The bell should float to either chest or hip height
- While this happens you should be in the original standing plank position
- When the bell goes back down re-hike and do the same movements one more time.
This exercise should help you improve your stability.
- Take the standing plank position again
- Place the kettlebell between your feet, lining with the arches of your ankles (or feet)
- Maintain a neutral spine and reach down for the bell. Do it without rounding your back, you can place something under the bell if that helps.
- Grip the bell, exhale and go back to standing plank.
- Goblet squat
This exercise should help you protect your low back and it will work out your core.
- Stand with your feet shoulder-width and slightly turn the toes out
- Hold the bell by the horns at chest high.
- Inhale, and descend into a near rock bottom squad
- Exhale while pressing into the ground and return to standing plank position.
These are ones of the best kettlebell exercises!