If you want to give yourself the full body workout that will build muscle and shred fat, then you need to master the kettlebell. Kettlebells will create awesome power that will strengthen your core, glutes, and hamstrings. Athletes will run faster, jump higher, and pack more punch while those working out in the gym will see a huge improvements in their squats, lifts, and presses. For those really focused on losing weight or are avid runners, your lungs will expand to knew heights and you will run farther, faster, and not break a sweat. Your metabolism will skyrocket and fat will burn long after the workout is over. Of course, such a great benefit comes at a price…you need to earn it.
Kettlebell workouts are not for those way out of shape, and for that reason, they need to be worked into. Too much weight or overworking the body with kettlebells can throw off your balance and posture and/or do serious harm. In this post I’m going to give you a great routine of kettlebell exercises for beginners. These exercises are modifications commonly used to progress into the more advanced stuff. Make no mistake, they will still test you. I suggest starting light and focusing on form first, and then increase the weight when you get the form and routine down!
The Goblet Squat is an exercise that utilizes multiple joints and works the muscles in the core and lower body. Expect to feel it in your glutes, quads, and hamstrings. Because you are working multiple muscles you will burn fat, and strengthen your core. By doing so your posture will also improve!
The Kettlebell Clean is a complete workout and arguably one of the best strength exercises which will yield great results to your entire body. Coaches and athletes love this one, because if you want more power…this will deliver.
The Kettlebell Deadlift is important for your full routine. It will increase your performance on all other workouts and it shreds fat. You will see results faster than any other workout, and you will also increase flexibility. Remember to keep your lower back flat and knees bent, and when lowering, move hips back and not knees forward.
Kettlebell Push Press
The Kettlebell Push Press is an awesome explosive workout that not only will bring core stability along with power from your lower body, but will also sculpt your shoulders, traps, and triceps. This is a great starting exercise that when mastered will enable you to do more advanced workouts down the road.
Two Handed Kettebell Swing
Hey desk jockeys that are sitting too much. If you suffer from Lower Crossed Syndrome you will love this one. The Two Handed Kettlebell Swing will strengthen the butt and core muscles that weaken from the hamstrings and lower back muscles becoming short and tight. Often used in crossfit training and conditioning, this an amazing aerobic workout and will crush those lungs. Your grip will get stronger and the calories will burn off your body long after the workout is done.
There you have it. By mastering these exercises you will be ready for the more advanced kettlebell workouts and look great too! I recommend starting three days a week with light weights at higher reps of 10-12 and only 2 sets for the first two weeks. Remember this is for getting form perfect and acquainted with the kettlebells. Many may still find this a challenge. Then go heavier and do 3 sets of 5-8. If you are doing other exercises outside of the realm of kettlebells, be ready to impress others with your new found power and strength! Run circles around the guys on the court, get comfortable warning runners your passing from behind when running your route. If you would like to know more about losing wait and burning calories, be sure to look into my Skinny Nut page.