If you’re keen to change your workout routine then this 4 effective kettlebell workout is for you. A kettlebell is a cast iron or a steel ball which is used to perform a lot of exercises which provides a full body workout that builds, strength, endurance, balance, agility, and cardio. So to begin with I’m going to show you how to lift the kettlebell. You’re not going to round your back and lift it up because then you’re going to really hurt your lower back. You’re going to soften your knees and get hold of your kettlebell and straighten up to perform your exercises.
KETTLEBELL HALO
Stand straight with your feet shoulder width apart and hold the kettlebell in front of your chest. Keep your shoulders and ribs down, clench your abs and glutes and start rotating it around your head making circles. Keep doing this for about 4-5 times and then change directions. Always make sure to keep your neck neutral and make sure not to strain your neck. Do 2 sets of 10-20 reps a side. This exercise will build rotation, bring stability to your shoulders and strengthen your core.
KETTLEBELL SWINGS
Stand with your feet slightly wider than shoulder-width apart and your toes pointed out and knees soft. Make sure to keep your stomach firm and hinge at the hip. Inhale, lock your hands on the kettlebell and exhale as you swing the kettlebell squeezing your glutes and then let the weight swing between your legs. Do 2 sets of 10-15 reps. This exercise will burn calories, strengthen your back and core.
KETTLEBELL SQUATS WITH OVERHEAD PRESS
Stand tall with feet about shoulder width apart and toes pointed outwards. Hold the kettlebell stable in front of your chest. Lower down into a squat until your thighs are parallel to the floor and then as you come to uplift your arms overhead and then get back into the squat position. Do 2 sets 10-15 reps. This exercise will target your shoulders, abs, calves, glutes and hip flexors.
KETTLEBELL LUNGE PRESS
Start with your feet a few inches apart and hold the kettlebell around your shoulder with one hand. Lunge forward with the opposite leg. Make sure to keep your knee aligned with your second toe. Now extend the arm with the kettlebell overhead. Return to your standing position while simultaneously returning the kettlebell around your shoulder. Repeat on the other side. If you’re new to this hold the kettlebell at the shoulder rather than extending overhead. Do 2 sets of 15-20 reps on each side and gradually build it up. This exercise engages the back, shoulders, arms, legs, core, and glutes which makes it an excellent all-around strengthening exercise.
So to summarise this amazing versatile workout, if you’re a beginner you start with a 2kg kettlebell and gradually increase the weight, and as for intermediate to an advanced level, you can start with a 6-8kg kettlebell. Always remember to choose a weight that you can work with without losing your form and your stability. So there you go 4 easy kettlebell exercises that will help you achieve the body of your dreams.
