The Ultimate Kettlebell Workout

If you have decided it is time to lose weight and get into shape, there is a certain type of workout on the market today that can not only help you lose weight but help you tone up as well. Kettlebell workouts are affordable, can be done from home and even beginners to utilize the powers of this workout with little to no instruction necessary.

Kettlebells look something like a bowling ball with a handle on top and they can be purchased in weights anywhere from 5lbs to 150lbs. What this means for the beginners out there is there is room for improvement and the equipment is there as you are ready to advance.

Kettlebells

There are many different moves and exercises that can be done with the Kettlebell but in the beginning you will want to stick with the basics so you can learn more about how the kettlebell works and how your body will respond to this new form of workout presented to it. What’s great about the following kettlebell exercises is that anyone can do them and you can bring your kettlebell with you no matter where you go so you never have to miss a workout.

Deadlift

Kettlebell Deadlift: Bend at the hips and push your butt back like you are reaching for a seat.

This exercise targets your legs, hips, core and back and is the very first kettlebell exercise you should learn before all others. Stand straight with your feet hip width apart, place the kettlebell between your feet. With your hips back, squat down (knees behind the toes and butt back) and grab the kettlebell by the horns. Push with your heels to lift the kettlebell off the ground and once you get towards the top, squeeze your glutes together. This is one rep. Repeat 12-15 times to start and then increase the reps as you get stronger with each workout.

The Swing

Kettlebell Swing: Must keep back straight at all times.

This exercise works out your entire body, but it really targets your hamstrings, quads, glutes and abs. You will start out the same way as with the Deadlift; feet hip width apart and the kettlebell between your feet. This time pick up the kettlebell but instead of lifting it you are going to pop your hips forward and allow the momentum to swing the kettlebell until it reaches the height of your chest and then repeat. Be careful not to swing too hard because this can overextend your arms and cause unnecessary injury. 12-15 reps to start with this exercise but make sure to increase the reps by at least 5 with every workout.

The Front Squat

Kettlebell Front Squat: Do not allow your Knees to go above your toes.

This exercise utilizes your biceps, triceps, core, back, glutes and leg muscles all within one simple movement. Hold your kettlebell by the handle at chest level. With your feet hip width apart slowly bend into a squat position. This means knees behind the toes, chest up and shoulders back, head looking forward. Make sure on the way down you bend at the hips and push your but back like your are trying to reach for a chair behind you. Make sure not to “round” your back so you don’t put improper strain in your lower back. Repeat 20 times to start and increase as stated with the above exercises.