Best Kettlebell Exercises for Beginners
In recent years, kettlebell training has skyrocketed in popularity in the fitness world! Compared with other resistance training, kettlebell training has a more direct impact on the body, is more effective for improving overall explosive power, and can help you break through the plateau of other weight training. Training for stubborn muscle groups that are difficult to lose, training muscle fibers from different angles, can also improve the level of aerobic training and enhance cardiopulmonary function.
Do kettlebells burn belly fat? The answer must be “YES”!
The following are the five best kettlebell exercises for beginners, and they are also the most basic kettlebell training.
1.Kettlebell Swing
a) Start the movement with your feet slightly wider than shoulders apart, with your toes facing out.
b) Grab a kettlebell with both hands, knees slightly bent and hips back in a squat-like position.
c) Slightly relax the arms, do not exert force deliberately, combine with straight legs, push the hips forward, lift the kettlebell in one movement and push up, keeping the arms straight, swing height and eye level.
d) Let the kettlebell swing back easily and start the next repetition.
2. Kettlebell Deadlift
a) Place a kettlebell on the floor in front of you with your knees slightly bent and your feet slightly wider than your shoulders.
b) Deep squat, back and abs tight, lift the kettlebell, straighten your thighs and squeeze your glutes at the top of the movement.
c) Keep your back straight, chest up, and head up during the entire movement, bring the kettlebell close to your legs during the up and down movement, and pull the kettlebell up with the strength of your hips and hamstrings.
d) Put the kettlebell back on the ground for one exercise.
3.Kettlebell Single Arm Military Press
a) Stand upright with the kettlebell on your shoulders, keeping your glutes, quads, and hamstrings tight.
b) Raise the kettlebell high above the head until the arms are fully extended.
c) Slowly lower the kettlebell back to your shoulders, without using your legs, with your back straight and tight.
d) After the number of movements of one arm is completed, move on to the other side.