logo
Archive

Kettlebell For Beginners Youtube

author
Daniel Brown
• Thursday, 10 December, 2020
• 9 min read

The video below will show you step by step how to progress, how to guide the kettle bell, how to find the right path, not going out too far, too high or banging the kettle bell on the arm, and how to prevent wrist pain. I cover everything I’ve taught thousands of people over the past 10+ years.

kettlebell beginners workout basic kfk xhit
(Source: www.youtube.com)

Contents

From there you progress to dead lift or hang lift (depending on your flexibility) with weight, then start working on explosiveness. There are more resources for kettlebellbeginners right here, all covering fundamental foundations for pro kettle bell training, courtesy of Caveman training.

Stand with your feet set wider than shoulder-width and hold a kettle bell with both hands up at your chest. Using your shoulder blade, lift the kettle bell towards your chest or rib cage and flex the elbow.

Sit-ups create a shapely and finely sculpted physique, flatten your belly and give defined abs Lie on your back with your arms on the floor at your sides, palms facing down.

Squeeze at the top then slowly lower until your thighs are perpendicular to the floor. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

This workout from Personal Trainer Phil Sims keeps things simple and sticks to three moves that'll blow away your belly from the comfort of your own home. Mastering the kettle bell hits all the major muscles across your legs, back and abdominal to send your calorie burn into overdrive.

kettlebell simple
(Source: www.youtube.com)

This is the Iron Man Workout which consists of a 100 kettle bell swing buy-in followed by a 30-minute AMQ RAP of military press, hang clean, and squat with two kettle bells. Yes, 30 minutes is a lot, so, pick your weight wisely, these are thirty minutes of quality work, we want as many quality reps as possible (AMQ RAP).

This workout is all about pacing and taking appropriate rest. This workout is truly a full-body workout but in particular, it will hit your Delta, the whole area around the shoulder blades, the hip abductors and adductors, obliques, quadrats lumber, and so much more.

For those that have been following Caveman training for a while, they know the Silver back Workout which was designed in 2016 and redone in 2018. A 20-minute AMAP with low reps and medium weight.

Endurance, proprioception, strength, agility, general fitness, cardio, you name it, the kettle bell can provide it to you, and safely, as long as you ask questions and keep an open mind. 10 kettle bell tips for beginners that help lay a solid foundation to build upon.

Press question mark to learn the rest of the keyboard shortcuts I seem to be struggling with hiking it back when I start swings.

kettlebell easy beginners exercises
(Source: www.youtube.com)

Having lower back pain when I do swing any advice how to correct it? This is the Iron Man Workout which consists of a 100 kettle bell swing buy-in followed by a 30-minute AMQ RAP of military press, hang clean, and squat with two kettle bells.

Yes, 30 minutes is a lot, so, pick your weight wisely, these are thirty minutes of quality work, we want as many quality reps as possible (AMQ RAP). This workout is truly a full-body workout but in particular, it will hit your Delta, the whole area around the shoulder blades, the hip abductors and adductors, obliques, quadrats lumber, and so much more.

For those that have been following Caveman training for a while, they know the Silver back Workout which was designed in 2016 and redone in 2018. A 20-minute AMAP with low reps and medium weight.

Endurance, proprioception, strength, agility, general fitness, cardio, you name it, the kettle bell can provide it to you, and safely, as long as you ask questions and keep an open mind. Providing you are reasonably proficient at body weight squats, then this is a great step up.

The counterweight is actually beneficial to many people and may therefore actually improve your squatting mechanics. Descend as deep as you can whist maintaining your lower back integrity.

kettlebell workout beginners minute body strength
(Source: www.youtube.com)

If your back starts to go into excessive flexion (rounding) then you are to dip. Really focus on squatting between your legs as much as possible by pushing your hips back and sliding your elbows down the inside of your knees prizing them apart as you do so.

You may find that you’ll want to increase the weight of your kettle bell as you get stronger, which Brooks encourages. Even after the first few days when you’re learning, you’ll start every workout with a set of hip hinges to remind your body of the proper motion and to warm up.

“I also like to add a 30-second plank to the warm-up, to ensure muscle activation throughout the abs, glutes, and quads,” Brooks says. Which is too bad, because working with kettle bells is one of the best ways to build a strong, stable, and lean body.

You might be surprised at how many benefits lie waiting to be unleashed in the unassuming kettle bell. Full-Body Burn Any time you work with kettle bells, you engage nearly every muscle in your body.

In fact, your power for the swing shouldn’t even come from your arms, but we’ll talk about that later. The reason kettle bells engage so many muscles is due to the fact that just by holding one, your body immediately has to engage the stabilizer muscles in your core and low back to remain balanced.

(Source: www.youtube.com)

This becomes even more pronounced when you start to do asymmetrical kettle bell exercises, like single-handed swings, since they require even more core strength and balance to perform. The explosive movement of the kettle bell swing, combined with all of these firing muscles, also gives us a hard-core anaerobic and aerobic workout.

Not to mention, the calorie burn that occurs during kettle bell swings is pretty amazing. For instance, a study conducted by the American Council on Exercise (ACE) found that during a 20-minute kettle bell workout, participants burned 13.6 calories per minute aerobically and 6.6 calories per minute anaerobically.

This translated into burning an average of 20.2 calories per minute, which researchers claimed was “off the charts,” and was the equivalent to running a 6-minute mile pace (1). Increased Fat Burn If you’re not convinced of the magical power of kettle bells yet, you’re about to be.

This phenomenon is referred to as excess post-exercise oxygen consumption or Epic, and it’s the amount of calories you burn in the hours following a workout. It turns out that high-intensity resistance exercise is the best way to increase Epic, specifically due to it being so intense.

Following a workout, the body has to work overtime to restore our oxygen levels, clear the lactic acid, and repair our muscles. All of these processes require more calories than usual, which results in an increase in metabolism and, subsequently, fat burn.

(Source: www.youtube.com)

Because of this, kettle bell swings can help to correct forward slouching by strengthening the posterior muscles that are weakened and “loose” from excessive sitting. Research also shows that working with kettle bells can alleviate low back pain.

The reason many people experience back pain relief when strengthening the core and posterior chain is because these muscles create a literal muscle “cushion” around our spine, preventing unnatural movement and alleviating excess pressure. Here we’ll be focusing on the Russian kettle bell swing instead of the American version.

The Russian swing stops at shoulder height rather than going all the way over the head. The Russian swing, on the other hand, avoids putting an excessive load on the shoulders, since it tops out at chest level.

Now bend your knees slightly, hinge upward, and push the kettle bell into a swing using the explosive force of your hips and glutes. Swing the kettle bell to chest level, avoiding letting your shoulders “creep up” to your ears.

Let the kettle bell swing back to your starting position by hinging again at the hips. Make sure your spine is neutral, not rounded forward, and your core is engaged.

kettlebell workout beginners
(Source: www.youtube.com)

Now bend your knees slightly, hinge upward, and push the kettle bell into a swing using the explosive force of your hips and glutes. Swing the kettle bell to chest level, avoiding letting your shoulders “creep up” to your ears.

Let the kettle bell swing back to your starting position by hinging again at the hips. Begin standing, feet shoulder-width apart, kettle bell resting in your palm against your shoulder.

Now, bracing your core and making sure your right arm is firmly in control, push up from your lunge position to standing. Begin standing in a wide squat position, cradling your kettle bell in your palms by your chest.

Lower into a plié squat, avoiding letting your upper body fall forward. Lunge your left leg behind you, holding the kettle bell in place (really focus on engaging your abs to maintain your balance).

Now bend at your knees, pushing your hips back, and plant your hands firmly on the ground. Without further ado, here is the full-body kettle bell workout that will result in some serious fat burn and muscle growth.

workout kettlebell beginner workouts beginners
(Source: www.youtube.com)

Related Videos

Other Articles You Might Be Interested In

01: MoreHow Heavy Should Your Kettlebell Be?
02: More Items...Kettlebells For Beginners
03: Good Kettlebell Weight For Men
04: Good Weight For Kettlebell
05: Good Weight For Kettlebell Swing
06: Nicknames For Kettlebell
07: Russian Term For Kettlebell
08: Russian Word For Kettlebell
09: Deadlift Kettlebell Workout For Butt
10: Can A Kettlebell Lose Weight
Sources
1 www.setforset.com - https://www.setforset.com/blogs/news/lose-weight-fast-with-kettlebells
2 darkironfitness.com - https://darkironfitness.com/how-quickly-can-you-lose-weight-with-kettlebells/