Don’t know where to begin with kettlebell training? Pro Tips is here with four exercises to get you started.
Entering a gym and seeing racks of weights can seem intimidating. However, it doesn’t have to be with the help of a kettlebell.
Kettlebells are cast iron or steel ball-shaped weights with a flat bottom and handle on top. The majority of the weight lies in the “ball” portion of the kettlebell, while the handle allows you to pick it up during your workout. Kettlebells vary in size based on their weight. For example, five-pound kettlebells are going to be smaller than 25-pound kettlebells.
This piece of versatile equipment isn’t just perfect for gym workouts, but for home workouts, too.
“They’re effective for explosive workouts that combine dynamic strength training, cardiovascular fitness and flexibility,” Jowan Ortega, a performance enhancement specialist, says. “A kettlebell’s unique shape and off-center mass makes for a great functional training tool.”
Don’t know where to start on your kettlebell journey? Pro Tips is here with four simple exercises you can do at the gym or in the comfort of your own home.
This deadlift exercise will require you to hold the kettlebell on the top of the handle, not on the sides. Once you have your kettlebell:
As the name suggests, you’ll hold the kettlebell in a “goblet hold” position. Your hands will now be on the sides of the kettlebell, not on top. Place one hand on each side. Once you’re comfortable:
For this exercise, you’ll need two kettlebells of equal weight. Remember, you’ll be adding the weight together. If you normally use one 10-pound kettlebell, consider trying two five-pound kettlebells. Pick the weight based on your personal comfort. You don’t want your hands to be shaking during this exercise.
Once you have both kettlebells:
With this exercise, you’ll again need two kettlebells of equal weight. As the name suggests, you’ll begin this exercise by bending at the waist. You’ll bring your chest forward, keeping your back straight. Your knees should be slightly bent.
Once you’re in position:
Now that you have four new exercises to add to your arsenal, grab your kettlebells and enjoy your workout.
Before starting your new workout, learn about different dynamic stretches you can do to warm up.