Exercises with kettlebells provide a terrific full-body workout. They build muscular mass, form an athletic body, and increase endurance and speed. By the way, kettlebell training enhances coordination and body awareness as well. Another benefit is that kettlebell exercise works for multiple muscle groups in a short period of time. Even a 20-minute workout at home is incredibly beneficial, burning more than 300 calories.
What weight should I use for kettlebell training?
The proper weight for you is totally dependent on your degree of fitness. Kettlebells are available in weights ranging from 2 to 32 kilograms. If you haven’t exercised in a long time, you should begin with a weight of 2 to 4 kilograms. Average-weight women can use 12 to 14 pounds, while average-weight men can use 8 to 40 pounds. Even if you’re in great shape but have never used a kettlebell before, you shouldn’t raise the weight first.
Kettlebell exercises for beginners
Squat with kettlebell
Trains the glutes, thighs, back, shoulders, and biceps
You grasp the kettlebell handles with both hands and hold them tightly in front of your chest. Stand between hip and shoulder width, feet turned outwards about 30 degrees. Then you squat down in a controlled manner with a straight back. The knees point in the direction of the toes and you push yourself back up without going into full extension.
Swing with kettlebell
Trains the entire back muscles as well as the buttocks and shoulder muscles
You grasp the handle of the kettlebell with both hands, stand up straight and hold the kettlebell in front of your body with your arms stretched. Then you squat down with a straight back, your buttocks stretched out backward. From this position, swing the kettlebell back through your legs, then swing it up by straightening your legs. The movement comes out of your hips. Bring the kettlebell up to about chest height. Not higher. Then stoop down by going back down through your legs and squat down.
Overhead press with kettlebell
trains the entire upper body, the shoulder, neck, and arm muscles
You take the kettlebell in one hand and bring it to your shoulder. The elbow is under the wrist. You stand hip-width apart, bend your knees very slightly and build up body tension. Begin the movement by raising your shoulders and pressing the kettlebell overhead until your arm is fully extended. Then you lower the kettlebell again in a controlled manner to your shoulder and change sides.