The RackTry This: Quick Kettlebell Moves for Beginners
If you still haven’t tried kettlebell training, get on it. These three easy-to-master moves give you a preview of what a full kettlebell workout is like.
Kettlebells are becoming more and more popular--and for good reason. With the right technique, they can help you hit multiple muscle groups with a single move. Still, some people are intimidated by the cast-iron weights. If you haven't given them a shot, test-drive this short total-body kettlebell workout and see for yourself what all the hype is about. Start with a bell that’s a comfortable weight and perform 1 to 3 sets of 8 to 20 reps of each of the following exercises.
Once you've mastered these moves, try the 20-Minute Kettlebell and Bodyweight Circuit
The Swing: This is a great exercise for your core and lower body. Start by holding the handle of a kettlebell with both hands using an overhand grip. Stand with legs hip-width apart. Squat down with your arms extended downward between your legs. Draw your body up using your hips and swing your arms out in front of you so that they are parallel to the ground (don't let them go above chest height). Tip: Make your hips, not your arms, do the lifting here.
Figure 8: This is another great move for your core. Start in a squatting position, holding a medium kettlebell in your right hand between your legs. Circle the kettlebell between your legs and grab onto it with your left hand, creating a figure 8 shape as you move it around and between your legs.
Two-Arm Pull: Hold the handle of a medium kettlebell with both hands and stand with feet hip-width apart. Squat down, keeping arms straight. Then thrust up, pulling the kettlebell to your chest by bringing your elbows above your shoulders. Note: Skip this one if you have shoulder problems.