5 Workouts Using Only A Kettlebell Exercises For Beginners 2022

87 / 100

5 Workouts Using Only A Kettlebell – Kettlebell (also known as dumbbells or kettlebells) is a familiar and effective exercise tool for physical training.

Exercises with kettlebells help increase muscle tone and improve body strength, and also effectively reduce fat in a short time. It is worth noting that with simple exercises, anyone can practice at home, very convenient for busy people. The exercises introduced below are meant to be performed with kettlebells.

Top 5 Workouts Using Only A Kettlebell

1. Weight lifting

This exercise works the thighs (mainly inner thighs), glutes, lower back, and shoulder blades.

Stand up straight, feet wider than shoulder-width or slightly wider. Place dumbbells between legs, face-up, eyes straight (looking down can be off-balance). Bend over, feet firmly on the ground, hold the dumbbells with both hands, raise the dumbbells straight up until you stand up straight. Bend over, lower the dumbbells to the ground, and return the dumbbells to the center of your legs as you started.

At the beginning of the exercise, it should be done slowly to ensure the correct movement. Then gradually speed up the rhythm and lift the weight as soon as it touches the ground without stopping to reduce momentum. The dumbbell should touch the ground at a single point between the legs. You should buy more weightlifting gloves for protection when practicing, there are currently many promotions, discounts, coupons when buying kettlebell products that will help you save costs.

2. Squat lifting weights

The muscles involved in the exercise are the front thighs (main muscle), shins, hamstrings, buttocks, and shoulders.

Stand up straight, with your feet shoulder-width apart, toes pointed forward, holding dumbbells in both hands and holding dumbbells close to your chest. Raise your head, look straight ahead to keep your back straight. Slowly lower yourself down by bending your knees, while keeping your torso straight and your head up. Continue down until thighs are parallel to the ground. Note: When done correctly, the front of the knee and toes form a line perpendicular to the floor. If the knee goes beyond this line, it will put excessive pressure on the knee (wrong technique). Slowly stand up straight, return to the starting position.

3. Swing the dumbbells with two hands

The muscles involved in the exercise are the hamstrings (main muscle), calves, glutes, lower back, and shoulders.

Stand up straight, feet wider than shoulder-width or slightly wider, and place dumbbells between your legs. Down, hold the dumbbells with both hands, palms down. Pull the dumbbell off the floor by standing up and immediately lower the bar slightly and swing it below your hips, then quickly swing the weight up again by straightening your upper body and legs. Continue swinging the weight down and then up, a little higher each time. Finish the exercise by swinging the dumbbell back to mid-leg. Allow the dumbbells to swing back up but without extending the hips and knees. Gradually reduce the swing of the weight and finally place it on the floor between your legs as you started.

This exercise requires force from the whole body. Large joints in the body such as the knee joint, hip joint, shoulder joint are involved. When combined with proper breathing techniques, this will be a great exercise to increase health and improve the functioning of the cardiovascular system.

4. One-handed dumbbell jerk

The muscles involved in the exercise are the shoulders (main muscle), calves, glutes, hamstrings, lower back, shoulder blades, and biceps.

Place dumbbells between your legs. Bend to hold the dumbbell with one hand. Look straight ahead, swing the dumbbell back between your legs to “grab” and then immediately use your hips and knees to push the barbell forward, lifting the weight. When lifting weights to shoulders, rotate arms and punch straight up, using inertia to keep weights overhead. Slowly bend over, lower the dumbbells, and return to the starting position. Repeat the above movements a few times and then switch hands.

5. Lifting weights with one hand and legs

The muscles involved in the exercise are the hamstrings (main muscle), glutes, and lower back.

Stand up straight, feet together, toes, one hand holding dumbbells. Bend slightly, keep knees slightly bent, stand on one leg (leg support with hand-holding weight), extend another leg straight back for balance. Lower the dumbbells to the ground (at the same time your body and legs form a straight line parallel to the ground) then lower your legs, stand up straight and return to the starting position, hands still holding the dumbbells. Repeat these movements a few times and then switch sides.

Conclusion

Above are the top 5 exercises with only a kettlebell. Hopefully, the above list of Kettlebell exercises has brought you a new breeze when training. Wish you all the best in achieving your goals. And don’t forget to use discount codes and coupons when buying weights to practice to save money.

Leave a Reply