Kettlebell Exercises Part Two

 

This past Friday, I wrote about kettlebells in general and today I'll talk about several of the moves one can make with Kettlebells.  I will admit, I kind of started with a more advanced workout simple because six DVD's came with a 5 pound ball.  I ordered a couple other DVD's that include tutorials and beginner workouts.  The beginner workout was easy after having done the more advanced workout but it made a nice one for a down day when I needed to give myself a break.

There are five exercises that are good for beginners.  The first one is a kettlebell deadlift.  Begin by standing with your legs slightly more than shoulder width apart with the feet turned slightly outwards, perhaps around 30 degrees.  The kettlebell should be located between your feet in line with the ankles.  Then you hinge at the waist, gently bending knees, so your back remains straight, shoulders back, eyes facing forward as you lean down, grab the kettlebell with both hands.  Straighten up using your glute muscles until you are totally upright. Then return the kettlebell back to the ground by hinging at the hips, with the back straight.  Repeat 10 to 20 times.

Next, is the kettlebell swing.  Start by standing so your feet are a bit more than shoulder width apart with your feet turned slightly out and the kettlebell located about a foot in front on the ground between the legs.    Hinge at the waist, wrap your hands around the top of the kettlebell, and swing it between your legs behind you.  Once it slows and reverses direction, swing it forward and stand upright as the kettlebell travels up to chest level at which point it will change direction and swings downward through the legs.  Repeat 10 to 20 times.  If you look at the picture above, it shows the kettlebell at the top of the swing.

Then we have the goblet squat.  Place your feet about shoulder width apart while grasping the kettlebell on the sides with each hand, just above the ball.  Hold the ball about chest level as you slowly squat down as far as you can go.  Hold the position for about 3 to 5 seconds before standing up again. Repeat 10 to 20 times.

For the fourth exercise, stand with your legs slightly more than shoulder width apart with feet facing slightly outward with the kettlebell between feet.  Lean over hinging at the hips, grasp the handle with both hands and slowly stand upright.  Bring the kettlebell up in an upright row to just below your chin with your elbows outward.  Then guide the kettlebell down so it is almost down to the ground and be sure to hinge from the waist.  Pause a moment and repeat 9 to 19 more times.

Finally is the triceps press.  Cradle the ball of the kettlebell with both hands and raise it above your head.  Gently lower the kettlebell behind your head, bending your arms at the elbows and slowly raise it again.  Repeat for a total of 10 to 20.

There are more exercises one can do but these five will give you a good workout.  If you want more ideas, checkout Youtube.  Let me know what you think, I'd love to hear.  Have a great day.