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Kettlebell exercises are a good way for beginners and people bored with weightlifting exercises to diversify their workout routines. Kettlebells help work your muscles and gain strength. Beginners can use the kettlebell workout routines below.
Reverse Lunge With Kettlebell Overhead
- Start with your feet together and contract your abdominal muscles. Then stretch out your hand to shoulder height with your palm downwards and the bell on your forearm.
- Now raise the kettlebell over your head with your arm outstretched and stay in that position for some minutes.
- Afterward, move a step back with one foot and lunge; both knees should be 90 degrees. As you lunge, contract your abdominal muscles to remain upright and stable.
- Stay in that position for a while, and then bring the lunging foot forward to your starting position.
- Aim to do such reps eight to ten times and then switch feet and repeat.
- Start in a standing position and maintain a hip-width distance between your feet. Hold the kettlebell such that it lies on your forearm at shoulder height.
- Then squat halfway and stop when you feel some strain on your hip muscles. Lift the kettlebell overhead and at the same time return to a standing position. Stretch your arm fully and contract the glute and abdominal muscles. If you have issues remaining stable, feel free to extend your other hand. Stand straight to prevent one side from having more weight than the other.
- Return the kettlebell to shoulder height as you do another half squat. Aim to do ten reps and switch to the other hand.
- Start in a standing position and maintain a hip-width distance between your feet. Use the handles to hold the kettlebell and stretch out your arms in front of you.
- Do an incomplete squat with your knees slightly bent as you swing the kettlebell through the opening in the legs.
- Return to your initial position while squeezing your glutes and swimming your arms to chest height. However, you should be careful not to swing too high.
- Finally, let your arms fall slowly and do another squat. Repeat the process another 8 to 10 times.
- Hold the kettlebell by the hands at chest height and let the bell face up.
- Raise the kettlebell to head level and rotate it around your head clockwise
- After a complete rotation, reverse the direction anticlockwise.
- Complete the rotation and repeat eight times, both clockwise and anticlockwise.
Kettlebell Single Arm Row
- Place the Kettlebell down next to your feet and take a step back with your right foot.
- Ensure that your toes face forward and use the ball part of your right foot to step down.
- Bend your hips such that the torso is 45 degrees from the floor.
- Then place your left arm on the thigh for stability and hold the kettlebell with your right hand.
- Inhale deeply and squeeze your abdominal muscles.
- Breathe out as you lift the bell to your hip, pulling your shoulders back. Also, ensure you don’t strain your torso.
- Steadily lower the weight and repeat this process eight times on both sides.
Kettlebell Goblet Squat
- Hold the kettlebell by the handles and squeeze and lower the shoulder blades. Your elbows should be in a tucked position and the arms upright.
- Maintain your feet at a distance slightly wider than hip-width, with the toes pointing outwards.
- Inhale deeply and press your feet on the floor while standing in the same position.
- Then squat with your back straight and your torso upright.
- Breathe out on your way standing up.
- Bend down with your back in a flat position and hold the kettlebell with one hand.
- Lift the kettlebell by moving your elbow towards your ribcage.
- Steadily lower your arm
- Maintain more than the hip-width distance between your feet.
- Holding the kettlebell, start at shoulder height and fully stretch your right-hand overhead.
- Shift your left foot to point outwards and the hips to the right
- Then harden your abdominal muscles and bend your upper body to the left leg with the right leg straight. Your arm should remain raised throughout.
- Finally, repeat eight to ten times on both sides.
As a beginner, you may take some time before noticing improvements in muscle strength. Start with fewer reps and use lighter kettlebells. You may also want to consider looking into an online kettlebell program for expert tips and workouts that are catered to all levels.