Swinging, holding and pressing are part of every training program. What connects all of these movements is the kettlebell or the so-called kettlebell. Training with it is varied, sweaty and is one of the basic exercises. However, the kettlebell exercises must be performed correctly. Below you will find helpful tips and the best workouts for beginners.
Training trains the whole body and has a direct impactother training areaspracticed. They are also a good way to eliminate weak points. The kettlebell allows you to work the muscles from different angles. This way you can better train the muscle fibers involved and break through other stubborn exercises.
Kettlebell exercises benefits
By incorporating kettlebell exercises into your regular training program, you are able to improve your flexibility, burn more body fat and, above all, become fitter and healthier. They can wonderfully complement and enrich different workouts. Among other things, they can be used in the following areas:
- Cardio-Training
- Partly for circuit training
- To build muscle
- For rehabilitation and regeneration of muscles
Disadvantages
Although there are mostly good things to say about the kettlebell, training with it does have some disadvantages. This is different compared to other gym equipment that people can use after a short introduction. Here you first have to learn the correct exercise technique, otherwise the risk of injury is high. You have to start slowly and with light weights. It's best to get a good introduction from an expert trainer, because doing the exercises correctly is demanding.
Experienced trainers recommend doing 4 – 6 exercises as circuit training. This trains the entire body and fundamentally improves fitness. Strength and muscles can also be built up. After each circuit you take a short 2-3 minute break and start the next one. You should do as many rounds as possible in 20 minutes. To do this, choose a uniform weight with which you can perform 12 technically clean repetitions.
KettlebellSwing
- The feet should be slightly wider than shoulder width. The toes point forward and outwards.
- Keep your knees slightly bent and push your hips back. Take the kettlebell and lift it with both hands forward, parallel to the floor.
- Let your arms relax a little and swing the kettlebell back slightly downwards in a smooth movement. Now move your hips forward and swing the kettlebell forward in a straight motion until it comes to about eye level.
- Allow the weight to swing back down easily and repeat the exercise.
Squat
- The squat requires a different grip than usual. Grasp the kettlebell with both hands and place it at the very end of the handle.
- Bring the kettlebell forward to your chest. The elbows must point outwards.
- During the exercise, the core of the body is tensed. The neck remains straight.
- Bend down until your thighs are slightly parallel to the floor. The legs should never be straight, but should always be slightly bent. Push your hips back and stand up again in a controlled manner.
KettlebellRow
- Place the kettlebell next to your right foot. Place your left foot behind your back and place your right elbow on your leg.
- Pull the kettlebell up from the floor to your stomach with your left hand. After 10 – 12 repetitions, switch sides.
- Keep your back straight throughout the entire exercise.
RussianTwist
- Sit down on the floor, bend your legs slightly and place one over the other.
- Grab the kettlebell with two hands, lift your feet off the floor and try to balance your upper and lower body. The buttocks should only be in contact with the ground. The arms are slightly bent at the elbow joint.
- Start the exercise from the balance position. Slowly rotate the kettlebell to one side of your body and try to come just before it comes into contact with the ground, but still keep the weight in the air. Then rotate back in the other direction.
- Perform this movement until muscle failure, with different intensities possible.
KettlebellDeadlift
- The kettlebell is on the floor. Stand with your legs shoulder-width apart, bend your knees slightly, and point your toes outwards.
- Grip the kettlebell with both hands and perform a classic squat. Move your hips back and keep your back straight.
- Push your hips straight, tense your buttocks and stomach. Hold the peak contraction for a moment, control the weight and lower carefully.
Push& Press
You should choose a light weight for this exercise. It definitely shouldn't be so difficult that you lose control of it.
- Place your feet shoulder-width apart and place the kettlebell on the floor in front. Tilt your hips slightly forward, keeping your middle and back straight and grasping it with one hand. The other hand provides balance.
- Now lift upwards in an explosive but controlled movement. Tense your glutes strongly and push your hips forward. Keep your elbow up.
- When performing the exercise correctly, the elbow should be rotated and pushed under the weight. The palms of the hands face upwards and the kettlebell lands gently on the shoulder.
- Bend your knees and lift them over your head. Hold this position for 1-2 seconds and repeat the movement in reverse until the kettlebell touches the floor. A repetition has just been completed.
Kettlebell Single Arm Press
- Stand upright and place the kettlebell on your shoulder. Keep your buttocks and thigh muscles tense and bend your legs slightly.
- Push up with all your strength until it is brought over your head. At the same time, push your legs straight in an explosive movement and hold the position for 1 – 2 seconds.
- Then lower again slowly and in a controlled manner until your shoulder rests.
- First complete all repetitions on one side and then do the whole thing on the other.
With the kettlebell exercises and a small investment of time, a whole range of positive effects can be achieved. Since they demand the cardiovascular system, the entire muscles, tendons, ligaments and coordination, it is recommended to do two to three kettlebell workouts per week. There should be at least a day break between two sessions. This allows the body to recover and regenerate well and prevents overtraining. The actual workout lasts about 20 minutes, but of course there is also the time for warming up and warming down - 10 minutes each. Especially with kettlebell exercises, it's the quality and not the quantity that counts.
Training with a kettlebell is not just for very athletic personalities. As a rule, anyone can train with it. The functional exercises are suitable for anyone who wants to add variety to their training. This trains strength, fitness and coordination in one. Regardless of whether you are a beginner, advanced or professional, the whole body is challenged with just one device. Ultimately, the kettlebell is a very good opportunity to achieve greater fitness and muscle growth with minimal equipment and space requirements.
