Kettlebell 101
Prevent boredom and pump up your workout with these basic kettlebell moves.
Kettlebell training challenges your muscles and promises to deliver results with quick, powerful movements centered around an unbalanced force. Unlike dumbbell or barbell training where you lift and lower a well-balanced weight in a controlled fashion, kettlebell training requires you to recruit additional muscles to balance the bell as you lift and swing the weight. According to the American Council on Exercise, kettlebell training can help you gain strength while also improving your cardiovascular health, balance and flexibility. Bonus: you can burn up to 20 calories per minute if you perform exercises in quick succession with little rest between exercises.
Safety First
When using kettlebells make sure that you concentrate on keeping your core tight and controlled throughout each exercise. Keep the following in mind:
- Swinging movements should be initiated from the legs, not from the arms or back
- Avoid using momentum to perform the movements - even though you're swinging the bell during some exercises, you should always be in control of the motion
- Start with light kettlebells to learn the exercises before attempting them with heavier kettlebells
Kettlebells Exercises
If you're just starting out with kettlebells, start with the following exercises before progressing to more advanced workouts.
Reverse Lunge with Kettlebell
- Hold a kettlebell in your right hand with your legs shoulder-width apart, knees slightly bent
- Step approximately three feet back ward with your right foot and place the ball of your right foot on the floor; make sure you keep your left heel planted
- Bend your knees and begin lowering your body toward the floor - when your knees both form 90-degree angles, reverse the movement and begin to stand
- Press off the ball of your right foot and bring your foot forward to the starting position
- Perform 10 to 15 repetitions before switching the kettlebell to your left hand and repeating the exercise while stepping backward with your left foot
See it in action:
One Arm Swing
- Stand with your knees shoulder-width apart, a kettlebell on the ground in between your legs
- Bend your knees and reach down with your right arm to grip the kettlebell's handle, tipping the bell slightly toward your body
- Initiating the movement with your legs and hips, squat down and tip your torso slightly forward as you swing the kettlebell backward between your legs
- Powerfully push through your heels and extend your knees and hips as you swing the kettlebell up to shoulder-height
- Keep your core tight as you allow the kettlebell to swing back down between your legs as you bend your knees and tip your torso forward
- Continue performing eight to 12 repetitions before alternating arms
See it in Action:
