6 Kettlebell Exercise Tips for Beginners

If you have not heard of Kettlebells or even seen one in a gym or at a sports gear store, this looks like a cannonball which has a handle.

Kettlebell exercises helps develop strength and improves endurance. It can specifically target the legs, shoulders, lower back and improved grip strength. Kettlebell exercises focuses on basic movements like swing, snatch, and clean and jerk which applies the motion of the whole body at once.

A recent study that was made by American Council on Exercise found that an average Kettlebell exercise program helps burn 20 calories a minute, and with just 20 minutes you can burn about 400 calories!

If you are ready, we have a Kettlebell Exercise Program you can do

Before anything else make sure that you do warm-up workouts, it is important to start with stretching around 5 minutes, then do a 5 minutes of jumping rope or jumping jacks. Afterwards to a short rest around 1 to 2 minutes then proceed on the exercise program.

Order NutriPlan Today!

First we need a Kettlebell which can vary from your acceptable and workable weight around 5 to 15 lbs. for women, for men it can be heavier depending on what they can work on.

The following are the Kettlebell Exercise Program you can do

Kettlebell Exercise # 1: Step-Out Swing

This is a hybrid from between squats and deadlift, this exercise requires balancing of power and momentum.

Procedure:

  1. Do a standing position having your feet together, while holding the Kettlebell in front of your thigh
  2. Step your right foot sideward simultaneously moving your hips back and position yourself into a squat
  3. Make sure that you maintain an arch form in your spine while you swing the Kettlebell between your legs
  4. Use and extend your arms to swing the Kettlebell while you do a quick step on your right foot back and feet together
  5. Continuously repeat this step and must be in good form for 1 minute

Kettlebell Exercise # 2: Squat Rotator

This is a combination of windmill form while doing a basic squat

Procedure:

  1. Do a standing position having your feet together, while holding the Kettlebell in your right hand having it in rack position
  2. Position the Kettlebell resting at the back of your hand with holding it across your palm
  3. Move your left feet sideward positioning into a squat
  4. Push the Kettlebell up with your right arm fully extended
  5. Reach your left hand with your arm extended between your feet
  6. Make sure that between both hands and arms extended form a straight line
  7. Return to starting position
  8. Continuously repeat this step and must be in good form for 1 minute

Kettlebell Exercise # 3: Gunslinger Lunge

It is a compound exercise that focuses on strengthening the biceps, forearms and lower body

Procedure:

  1. Do a standing position having your feet together, while holding the Kettlebell in your left hand
  2. Move your left feet backward forming a charging position
  3. Do a bicep curl
  4. Return to starting position
  5. Continuously repeat this step for 12 to 15 reps then do this on the other side

Kettlebell Exercise # 4: Push Press

Using the full motion of your body and focuses more on the abs

Procedure:

  1. Do a standing position having your feet apart (hip-width)
  2. Hold the Kettlebell in your left hand having it in rack position and with the right hand tucked in the left palm
  3. Move your hips back while bending your knees lowering and forming a squat
  4. Then quickly move upward, pushing the Kettlebell overhead while your right arm straight down on your side
  5. Return to rack position
  6. Continuously repeat this step for 1 to 2 minutes then do this on the other side

Kettlebell Exercise # 5: High Pull Burpee

Combination move that will test your endurance

Procedure:

  1. Do a squat position while holding the Kettlebell in your right hand
  2. Do a high pull, swinging the bell through the legs as you stand
  3. Then pull the Kettlebell back while bending the elbow and immediately go into a lower squat position
  4. Then do a burpee on top of the bell
  5. Return to squat position
  6. Continuously repeat this step for 1 minute then do this on the other side

Kettlebell Exercise # 6: Spider Drags

Full body exercise that focuses on your abs and shoulder

Procedure:

  1. Do an elbow plank position, having the Kettlebell behind your right elbow
  2. Step one hand alternately and press up into full push-up position.
  3. Reach and grab the Kettlebell with your right hand and drag this to the other side
  4. Return to elbow plank position
  5. Continuously repeat this step for 12 to 15 reps then do this on the other side

Do this exercise program for 30 minutes and you can burn about 600 calories.

Health N' Natural

Health N' Natural

The content provided in this site is strictly for you to be able to find helpful information on improving your life and health. None of the information here is to be construed as medical advice. Only your own doctor who has examined you can give you medical advice. None of the authors of any content in this website, even if the author is a licensed physician, are providing you with medical advice through this website. Please review any news or information you see on this website with your own physician in order to obtain actual medical advice.

Leave a Reply

Your email address will not be published. Required fields are marked *