Kettlebell workout is pretty much accessible and practical for all. Whether you’re a gym expert who can lift any weighs or a person looking to discover fitness for the first time, this workout is perfect for all.
The Kettlebell workout is one of those workouts where anyone can all benefit. Kettlebells offer all the benefits of dumbbell training. You want to build your muscle, increase power and get lean? Yet you’re a beginner? You probably need a workout that combines the benefits of dumbbell training.
It’s not as simple as that because you need a training with a high-intensity cardio workout to achieve your goals. Handling kettlebells will work your core extra hard with the added advantage that the super-thick handles challenge your grip.
How Does Kettlebell Workout Work?
This workout is not as simple as you thought. It requires you an extra strength because of the weight of a Kettlebell hangs a few inches below it handles. Which makes it more difficult to control.
If you want to get more out of even standard dumbbell moves, everything from your grip to your core has to work harder. Especially if you are going to use a dumbbell. The more you do an extra muscle activity, the more calories you burn. Expect to get the formula of the significant fat loss if you’d do that with exercises that target your whole body.
Amazing Benefits of Kettlebell Training
One of the great benefits that the Kettlebell workout has to offer you is it is safe for any age, shape or size. This workout also combines “cardio” and “strength” in one training. Needless to say, Kettlebell is a one compact and a portable device for the workout.
This training can take place in your home, even in your bedroom. Kettlebell training can be the solution for the busy people. The extremely high metabolic cost of throwing the weight around can help you to a greater fat loss. You will not just lose weight, each of your muscles will strengthen from head-to-toe. Take note, this training consists of whole-body movement exercises.
This is not bodybuilding. Don’t confuse Kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on movements, not muscles. It also focuses on whole-body, functional training, strength as a function of mobility, and cardio and strength combined. Lastly, this kind of training will help you save money. You don’t have to get a gym membership and a personal trainer. All you need is a single Kettlebell and you can have everything you need to create a healthy, fit and toned body for the rest of your life.
Let’s face it, most exercise is boring. Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. Its exercises and movements are simple, fun, unique and you can combine it with other exercise modalities.
Exercises In The Full-Body Kettlebell Workout For Beginners (1-5)
Use this routine to build strength and burn fat now, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date.
Perform the exercises as a circuit, completing one set of each in sequence without rest in between. When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds. Video courtesy of Onnit Academy on YouTube.
1. Kettlebell Goblet Squat
Take a deep breath into your belly and twist your feet into the ground and squat, keeping your torso upright. Go as low as you can without your tailbone tucking under your butt.
2. Kettlebell One-Arm Row
Reps: 8 each side
Keeping your shoulders square, complete all your reps on one side and then repeat on the other side.
3. Kettlebell One-Arm Press
Reps:5 each side
Press the weight overhead with a vertical forearm. To lower the kettlebell, pull it back down into position—as if you were performing a pull-up. Complete all your reps on one side and then repeat on the other side.
TIP: “Don’t get fixated on achieving a full overhead lockout right away,” says John Wolf, Onnit’s Chief Fitness Officer. “Just going to where your elbow is bent 90 degrees and holding it isometrically is a ton of work for most people.”
4. Kettlebell Chest-Loaded Swing
Take a deep breath and root your feet. Then bend your hips back, imagining being able to touch your butt to the wall behind you. Keep a long spine with your tailbone tilted slightly up. When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out.
5. Kettlebell Shoulder Halo
Reps: 8 each direction
Begin moving the kettlebell around your head, being careful to maintain your posture and not bend your torso in any direction. Move slowly to avoid whacking yourself in the head. Make a full circle and alternate directions on each rep.
Exercises In The Full-Body Kettlebell Workout For Beginners (6-10)
6. Kettlebell Hip Halo
Reps: 8 each direction
Set up as you did for the shoulders halo but hold the kettlebell by the handle at arm’s length and make circles around your hips. Hand the kettlebell off with one hand to the other. Perform eight reps in one direction and then repeat in the opposite direction.
7. Kettlebell Around the Leg Pass
Reps: 5 each direction
Perform halos as you did around the hips but with your hips bent back so you move the weight around one knee at a time. Keep a proud chest—ribs down with a long spine. Perform five reps in one direction and then repeat in the opposite direction. Switch legs and repeat.
8. Kettlebell Chest-Loaded Swing
Repeat the swings as described above.
9. Kettlebell Single-Arm Squat to Press
Reps: 8 each side
Hold the kettlebell with one hand at shoulder level. Tuck your elbow in so your forearm is vertical. Perform a squat as described above, and then come up and press overhead.
10. Kettlebell Chest-Loaded Swing
Repeat the swing a final time.
The kettlebell workout is surely easy to learn. The movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it. So what are you waiting? Achieve your body goal and stay fit with the Kettlebell workout!
Always remember: No pain, no gain.