In recent years, the fitness industry has witnessed a surge in individuals incorporating kettlebells into the their training routines. To be fair, it’s not a surprise when you look at their incredible benefits!
Kettlebell training has a direct impact upon other areas of your resistance training, potentially helping you break through plateaus on other lifts, target and work stubborn muscle groups and stimulate muscle fibres from different angles and as well as improving your cardiovascular fitness levels.
Benefits of Kettlebell Workouts
Kettlebells can be used for:
✓ A brutal cardio workout
✓ As part of circuit training
✓ A hypertrophy routine
✓ Rehabilitation or recovery
Kettlebell training can increase your flexibility, burn fat, make you fitter, healthier and definitely provide a new sense of enjoyment to your training routine!
So…why would you not incorporate kettlebell workouts into your training? Let’s go through 5 amazing beginner, but essential kettlebell exercises to get you started with the journey!
1) Kettlebell Swing
a) Start with feet a bit wider than hip-distance apart and point your toes out.
b) Grab a single kettlebell in both hands, with a slight bend in your knees and push the hips back, similar to a squat.
c) Keep your arms slightly loose, in one motion, bring the kettlebell backwards through your legs then drive the hips forward and bring the kettlebell up with straight arms to eye level.
d) Allow the weight to easily swing back into the next repetition
2) Kettlebell Deadlift
a) Start with a single kettlebell in front of you on the floor – keeping a slight bend in the knees and feet slightly turned out and also slightly wider than shoulder width apart.
b) Squat down, keeping your back and abs tight, pick up the kettlebell and stand up straight pushing the hips through and squeeze your glutes at the top of the movement.
c) Keep your back straight and chest up through the movement and try to keep the weight close to your legs on way up and down on the movement almost dragging it up and down the legs.
d) Perform the move in reverse until the kettlebell touches the ground – this will be one rep
3) Kettlebell Clean and Press
a) Again, begin the movement by standing with feet just over hip-width apart, positioning the kettlebell on the floor in-between your feet. Then. with your back and torso straight, lean your hips slightly forward to allow you to safely grab the kettlebell – use your right hand to grab and your left for balance.
b) In an explosive motion, squeeze your butt muscles and drive your hips forward to raise the kettle bell – keeping your elbow high doing so.
c) As you reach the top of your move, (practice first) rotate your elbow around then under the weight, ensuring it lands just behind the shoulder, wrist facing upwards.
d) Bend your knees slightly before extending the arm and pushing the kettlebell above your head.
e) Hold for 1-2 seconds before reversing moves (important) back to the starting position. (Counts as 1 rep)
4) Kettlebell Goblet Squat
a) Slightly different grip with this exercise – grip a single kettlebell with both hands on the outside of the kettlebell handle.
b) Elbows to the side of your body just in front of you.
c) Brace your core tight, keep your chest up, neck in a neutral position and then imagine there is a chair behind you and you are going to sit on it.
d) Lower yourself until your hips are parallel with your knees and then stand back up by pushing through your heels.
5) Kettlebell Single Arm Military Press
a) Stand up straight with the kettlebell in the “rack position” keep your glutes, quads and hamstrings tight.
b) Push the kettlebell up and away from you until your arm is completely straight and above your head.
c) Slowly bring the kettlebell back down into the rack position – do not use your legs to drive up and make sure your back is straight and tight.
d) Perform on the other side once your reps have been completed with one arm.
Sets and reps
In terms of reps and sets, I recommend performing each exercise for:
3 sets with 10 reps
Once you are comfortable with the above exercises, explore more kettlebell training as there are so many exercises that can be done to make things more advanced or just to mix things up a bit!
Take home message
… Remember to keep the Myprotein team updated with how you’re getting on by Facebook, Twitter or Instagram and enjoy your new style of training!