Watch the follow along 4 minute easy kettlebell workout 1: Halo – alternating directions x 10 reps.Men should start with a 12kg (25lbs) or 16kg (35lbs) size kettlebell. Woman should start with an 8kg (18lbs) or 12kg (25lbs) size kettlebell. Once you can perform workout 1 for a total of 3 circuits then move on to workout 2 and so.ĭo not progress onto the next workout until you can perform 3 circuits. Once you have mastered the workout rest for 30 – 60 seconds and repeat it for a total of 3 times. There are 4 beginner workouts listed below each lasting only 4 minutes.Īt first just follow along with each workout for the 4 minutes. Now we have listed the 5 basic kettlebell exercises for beginners lets put them together into a few 4 minute workouts. Work up to 20 total reps holding a kettlebell. Practice: work on getting your squats nice and deep first before adding a kettlebell. Watch a video of the kettlebell goblet squat below: Related: 7 kettlebell squats you need to know Just like the deadlift above, keeping your weight on the back half of your feet and keeping your chest up will help dramatically. You can hold onto a pole, TRX, or resistance band attached in front of you to help strengthen the movement pattern before adding a kettlebell. If you find deep squats demanding then you should practice without the kettlebell first.Ī good squat without a kettlebell is worth a lot more than a badly performed squat holding one. If your squat is too shallow then you will not activate your buttocks and will over develop the thighs. It is important during the squat that you go down deep enough so that your thighs are parallel with the floor. The squat is very important movement pattern for daily life and uses most muscles in the body, in particular your buttocks and legs. Finally we move onto the all-important beginners kettlebell exercise, the goblet squat which involves squatting nice and deep while holding a kettlebell at chest height.
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