Kettlebell training at home
People on a budget who just want to work out at home without buying an expensive gym membership need to look into adjustable kettlebells and the workouts they can do. These workouts are efficient at burning calories and building muscles. Kettlebells come in various weights ranging from 4 kilograms to 50+ pounds. Beginners need to start with a weight that is comfortable to lift without straining. You can increase the weight as the muscles become stronger. Below are examples of exercises that novices can add to a workout routine.
Dead Lifts
Place the kettlebell on the floor lightly in front of the body. Feet should be slightly more than a shoulder-width apart. Turn the toes outward just slightly. Bend the knees and squat to grab a hold of the kettlebell with both hands. Slowly stand up with your upper-buttock muscles tightened and placed all your weight on your heels. The back needs to be straight with your chest up for your body to be in the proper position. Elbows inclined at this point with the kettlebell in front of your chest. Then, slowly reverse the movements to place it back onto the floor. Perform three sets of 10 reps of this exercise. This is an ideal training workout as it works your gluts, back, and hamstrings.
Around the World
Stand with back straight and your feet just beyond a shoulder-width apart. Hold the kettlebell in one hand with the contrary behind your body. Make a complete rotation each time. Switch directions and repeat. Perform two sets of 10 reps in each direction and then work up to 3 sets of 10 reps in each direction. Do not feel pressured to perform this exercise at a quick pace during your kettlebell workout. You can play it at a speed that is right for your strength and ability. This exercise will work the upper body and hips along with the arms.
Two-Arm Swing
Begin by placing your feet a bit further that a shoulder-width apart with your toes slightly out. The kettlebell should be on the floor right in front of your body. Squat to grasp the kettlebell firmly with both hands and keep arms loose. Push your hips back and decisively stand up placing your weight on your heels. Bend your knees slightly at this time and with support from your hips and back swing the kettlebell a few inches forward before pushing back between your legs. Bring the kettlebell forward until your arms are straight and parallel to the floor. Perform three sets of ten reps of this exercise for your workout. This will work your hips and lower back.
One-Arm Swings
One-arm swings are performed the same as two-arm swings are during your kettlebell workout except with one arm at a time. This places more pressures on the shoulder, so beginners need to remember this fact. Start with two sets of 10 reps on each arm before increasing three sets of 10 reps. This exercise will work your hips, lower back, and shoulders.
Once you have mastered these basic movements and are ready for a more serious workout, then you can try my 40-minute kettlebell routine. Once you can complete the entire routine without needing a break or having to put the kettlebell down then, you are ready to progress to a heavier weight.
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