Fitness
Kettlebell exercises for beginners
Perfectly trained in your own four walls
1. Grab the kettlebell with both hands and hold it close to your chest. Open your legs a little further than your hips. Your feet face slightly outside. Form a slightly hollow back. Tense your abdominal muscles and look forward.
2. While you inhale, slowly lower your hips through bending your knees – as if you would want to sit on a chair. The final position is reached when your thighs are parallel to the ground. Hold the position for a moment. Pay attention to your centre of gravity, it should be above your heels (not your toes!) throughout the whole exercise.
3. Exhale and return to the starting position. Pay attention that the motion is executed without swing but solely through the force of your legs. Your back is straight, your abdominal muscles are tense.
Note: If you have already mastered the basic exercise, you can lower your hips slightly lower than your knees in the lowest position.
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1. Stand with your feet shoulder wide apart. The kettlebell should lie between your feet.
2. Squat and bend your upper body 45 degrees to the front. Grab the kettlebell with both hands with your arms fully extended. Your back stays straight with a little hollow back in its lower part.
3. Slowly erect. The force comes from your glutes. It is important to lift the kettlebell in a straight line that is as close as possible to your body. Hold the position for a moment and pay attention that the kettlebell is not swinging.
4. Lower your body again and do not place the kettlebell on the ground before the next repetition.
1. Stand one step behind the kettlebell.
2. Grab the kettlebell with both hands and guide it through your legs until your forearms touch the inner side of your thighs.
3. Swing the kettlebell to the front through an explosive motion with your hips until your arms reach a right angle with your body. You should keep a maximum body tension when the kettlebell reaches the highest point.
4. Let the kettlebell swing back through your legs.
Please note: The Swing is not a squat. Be careful that you do not bend your knees too much and that the power comes from your hip. The kettlebell swing is an advanced exercise and should only be performed when you can properly execute deadlifts.
1. Start in the standing scale position, while the kettlebell is slightly on the side in front of you. Your rear leg is the extension of your upper body; the standing leg is slightly bent. Your abs should be tense.
2. Lift the kettlebell and guide it closely past your body. Hold the balance and be tense in your abs while fixating a point on the floor.
3. Repeat with the other arm.
Tip: The exercise is easier if you row on the side of the standing leg.
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