If you are just starting out with a workout routine, then kettlebells are your best bet. They are apt for beginners, and make strength training sessions more effective as you get a full body workout.
Check out the full-body kettlebell workout for beginners
Make sure you warmup for 5 to 10 minutes before starting the workout. Do remember to take breaks of about 30 to 45 seconds between each exercise.
Goblet squat
This exercise is for your glutes, quads, core, lats, and upper back.
- Stand with the feet slightly wider than shoulder-width apart. Toes should point out.
- Hold the kettebell by the sides of the handle (horns) in front; keep it close to the chest.
- Imagine pulling the horns apart as you bend at your hips and knees to lower into a squat.
- Stop when the thighs are parallel to the floor, hold for a moment, go back up, and repeat.
- Do this 10 times.
Chest-Loaded Kettlebell Swing
- Stand with your feet hip-width apart.
- Hold the kettlebell at the sternum level, with the bottom of the bell against the body.
- Pull shoulder blades down your back with your chest forward and core engaged.
- Hinge the hips back and bend the knees till you feel a stretch in the hamstrings.
- Exhale and push the hips forward as you return to a standing position.
- Repeat the above actions 15 times.
Kettlebell Halo
This exercise is best to improve mobility and strength in upper body.
- Stand with your feet shoulder-width apart.
- Hold the kettlebell upside down in front of the chest.
- Pull shoulder blades down the back and slowly bring the kettlebell around the head.
- Maintain tension in the core, but don’t sway your body, let the back arch, or ribs flare open.
- Tuck in the elbows and ensure the kettlebell is as close to the head as possible.
- After completing a circle, return the kettlebell to the starting position.
- Do this 8 times, and then repeat in the opposite direction.
Single-leg Romanian Deadlift
It targets all major muscles in your back and legs, and the core.
- Stand with your feet shoulder-width apart.
- Hold the kettlebell in your right hand, and rest it on the side of your right leg.
- Start the movement by hinging forward at the hips, while raising and stretching the right leg up behind. Be sure to place your body weight on the left leg.
- Keep your left hand to your side, and let the right arm go down (weight of the kettlebell is the anchor).
- The upper body and right leg should form a horizontal line parallel to the floor. Wait for moment, and then repeat.
- Do it 5 times.
A kettlebell is a versatile piece of equipment, which can be an incredible addition to your workouts when used correctly. It takes only a few movements to exercise your full body, while enhancing stability and flexibility.
