Beginner kettlebell exercises cover the basic movements used in weight training. Thanks to them you will gain strength, speed and improve flexibility. See what are the rules of kettlebells training and how to perform the exercises correctly.

Kettlebellsis the perfectexercise tool forpeoplebeginnerswho take their first steps in strength training. Kettle are easier to use than regular dumbbells and guarantee better results in less time. Exercises with kettlebells are comprehensive - they engage several groups of muscles in one movement, thanks to which they facilitate fat burning. In addition, they combine strength and cardio, which has a positive effect on cardiovascular efficiency.

Kettlebell training - how to start?

Before you start exercising with kettlebells, you should learn a few rules of training with weights that will protect you from possible injury and increase the effectiveness of your effort.

First of all : choose the right weight for you. Beginner women with average fitness should choose an 8 kg kettlebell. Only as they progress can they start exercising with a weight of 12 kg. Beginners are recommended to start training with a weight of 16 kg.

Second : Remember to warm up. Before training with kettlebells, spend at least 5 minutes running in place, jumping and general development exercises: arm swing, hip circulation, squats.

Third : control your breathing. As you swing, breathe in while swinging towards you, exhale as you push your hips up and toss the kettlebell forward. As you press out the weight, exhale as you lift (when your muscles are most tense), inhale as you lower it. Proper breathing increases the effectiveness of exercise and allows you to observe the effects of training faster.

With these three rules in mind, you can start practicing kettlebells.

Kettlebells - exercises for beginners

Always start training from the starting position. Stand up straight, relax your shoulders and shoulders, bend your knees slightly. The weight should be directly in front of you. It is important to raise the kettlebell correctly: to lift the weight, bend your knees and inclinetorso, but without bending the back! They should stay straight. As you straighten, pinch your shoulder blades together and push your chest forward.

Kettlebells - Beginner Exercise 1: Swing

Kettlebell swing is a basic exercise in training with weights. It is a swing of the weight with both hands in front of you. The most important rule of swing is: the strength of your swing depends on how your hips work. The movement of the hips is to make the ball move, not the hand muscles!

To start the swing, lift the kettlebell and immediately swing as far back as possible with the weight between your legs. This way you will make the weight swing. Then dynamically push your hips forward - thereby you will cause the kettlebell to be at the level of your chest. Depending on your strength, you can lift the weight to the level of your chest or face. It is important not to swing over the head. When the weight reaches its highest point, direct it between your legs again and repeat the entire movement from the beginning.

Remember to keep your back straight and tighten your abdominal muscles throughout the exercise - this will relieve your spine. Keep your arms straight and look straight ahead. The bent knees should not go beyond the fingertips, and the shoulders should not go below the hip line.

Kettlebells - exercise for beginners 2: Clean, i.e. toss

This time, grab the kettlebell with one hand. Just like swing, start by swinging the weight backwards between your legs, then push your hips forward. When the kettlebell is level with the chest, bend your elbow with a quick movement - the arm should be perpendicular to the ribs and the forearm glued to the chest. Stop the ball on the back of your hand, at the height of your biceps, so that it is in contact with your body.

Then lift the weight above your head until your arm is completely straight. Keep your elbow outward when lifting and keep the palm of your palm facing forward. Hold your elbow to your body for a second, lower the kettlebell and place it between your legs again.

Repeat the entire movement, smoothly moving from swinging the weight between your legs to stopping it on your chest. After a few repetitions, switch hands.

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See the video how to clean properly

Kettlebells - an exercise forBeginners 3: Squeeze Lift

The exercise is an extension of the charge (clean) with an additional element - lifting the weight with one hand up.

Perform the re-roll as instructed in the previous exercise. After stopping the weight at chest level, do not lower it, but straighten your arm and raise the kettlebell up. The elbow should be pointing outwards when lifting the weight. Then lower it to the level of your chest in the same way so that it is in contact with your shoulder and swing it backwards between your legs.

Repeat the entire exercise for the left and right hand several times, smoothly switching between individual movements: swinging backwards, stopping the weight on the chest and lifting it up.

Kettlebells - Beginner Exercise 4: One-handed swing

Similar to swing but done with one hand. Grasp the weight with one hand and swing it as far back as possible so that it is between your legs. Then push your hips forward and raise the kettlebell to chest height so that your arm is parallel to the ground. Again put the weight between your legs. Repeat the exercise with the other hand.

See a short and simple TBW workout with kettlebells

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