Tip from Coach Matt: try to keep your back straight and stomach tight during the row. Lower the kettlebell back down by reversing the movement.Pick up the kettlebell by driving your elbow up into your rib cage.Get down into a bent-over, flat-back position and grab the kettlebell with one arm.The swing is like a deadlift movement, so you should feel it in your hamstring and glutes. Tip from Coach Matt: during the kettlebell swing, focus on hinging your hips. Reverse the movement and bring the kettlebell back down and behind you.You should be standing tall at the peak of the movement. Jump up (without leaving the ground) and swing the kettlebell up.Swing the kettlebell behind you, then get ready to jump up.Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.Tightening your muscles will engage your core, offering a fuller body workout. Tip from Coach Matt: when doing the overhead press, get tight. Reverse the movement and bring the kettlebell back down.Press straight up with your fist driving the movement (your fist would be pointing up the entire time).Grab the kettlebell with one hand, with the handle going down your palm (if the handle is too close to your fingers it’ll pull your wrist down).It’s more important to practice doing a full squat than to pump out reps. Tip from Coach Matt: for the goblet squat, focus on depth. Then lower down like you would in a bodyweight squat.Keep your elbows in tight and your feet about parallel.Grab the kettlebell with two hands “by the horns,” aka the handle.You don’t want to accidentally slam your head with the bell. Tip from Coach Matt: with your halos, remember to keep the movement smooth. Move around your head like you’re tracing a halo.Grab the kettlebell with two hands on the handle.Let’s go over each exercise in the 20-Minute Beginner Kettlebell Workout: #1) KETTLEBELL HALOS The 6 Best Kettlebell Exercises for Beginners You can grab yours free when you sign up in the box below: You can print it out and track the number of sets and repetitions you complete, which will help ensure you progress in your training. If you just can’t sit still, feel free to do some fun exercises, go for a walk, or do one of these off-day activites.ĭon’t forget to download our Beginner Kettlebell Worksheet, which covers the above sequence from Coach Matt. Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery! Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting. Make sure you drink water too.įeel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between. When you’re done, do some light stretching to cool down. We’ll go over each more in our next section, so you can perfect your kettlebell technique. You can do all of the Beginner Kettlebell Workout with one single bell, from anywhere. In other words, preparing your muscles and joints to move some weight around!Ī few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout. Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell. Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm-up (you can see our warm-up routine here): If you can only go through it once or twice, that’s okay too!Īnd if you need to take a break at any time between sets or after a circuit, do it! You do you. Your long-term goal should be to do 3 full circuits, back to back, for a complete workout. Our Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here). That’s just a fancy term for doing a workout like so: Here’s the Beginner Kettlebell Workout as an infographic: Once you’ve watched the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here: COMPLETE THE FOLLOWING KETTLEBELL CIRCUIT 3 TIMES:Īnd because we like to have fun around here, we made a graphic where superheroes do the workout. The 20 Minute Beginner Kettlebell Workout (with Video Demonstration)
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