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If youve been thinking about usingkettlebellsbut have been a little nervous to pick one up, youre not alone.
Katie Thompson
Kettlebells definitely can look intimidating!
Plus, that cannonball with handles is a quite useful tool.
Specifically, yourcore has to engagethroughout to keep your body stable as you do thesecompound movements.
As you do these lower-body kettlebell exercises, always keep form top of mind and listen to your body.
Prioritize quality over quantity, McSpadden says.
Only train with weights that enable you to use safe form and technique.
There isnt a rep or a weight in the world that is worth injuring yourself over.
Those are good words to live by when it comes to any exercise or workout!
Kettlebell Goblet Squat
Targets the glutes, quads, hamstrings, and core.
Pause at bottom, then slowly stand back up to return to starting position.
Squeeze your glutes at the top.
This is 1 rep.
Targets the glutes, hamstrings, and core.
Drive through your heels to stand as you pull the weight up to your chest.
In the same upward movement, quickly swap your hands from the handles to the bell.
Drive through your heels to stand and squeeze your glutes at the top.
This is 1 rep.
Targets the quads, glutes, hamstrings, and core.
Tilt the bell on its side, handle toward your body.
You should not feel like youre using your arms to lift anything.
Let your eyes, head, and neck follow so that you dont strain your neck.
This is 1 rep.
Targets the glutes, hamstrings, quads, and core.
Alternating Single-Arm Kettlebell Swing
Its best to master the two-handed kettlebell swing first before attempting this move.
You may also find when first learning this move that you want to start with a lighter weight.
By handling the weight with only one hand at a time, youre demanding more stability from your core.
Tilt the bell on its side, handle toward your body.
You should not feel like youre using your arms to lift anything.
Let your eyes, head, and neck follow so that you dont strain your neck.
This is 1 rep.
On the next rep, pass the weight back to your right hand.
Step forward about 2 feet forward with your left foot and plant it firmly on the floor.
Bend both knees until your left quad and right shin are approximately parallel to the floor.
Your torso should lean slightly forward so your back is flat and not arched or rounded.
Your left knee should be above your left foot and your butt and core should be engaged.
Push through the heel of your left foot to return to the starting position.
Thats 1 rep.
Do all your reps on one side, then repeat with the other leg forward.
Step your left foot diagonally behind you and lower your left knee until it almost touches the floor.
Your front knee should bend to about 90 degrees, or as far as your mobility allows.
Drive through your right heel to stand back up and return to the starting position.
Targets the glutes, quads, hamstrings, inner thigh muscles (hip adductors), and core.
Bend both knees to create two 90-degree angles with your legs.
Your butt and core should be engaged.
Push through the heel of your left foot to return to standing.
Push through the heel of your right foot to return to standing.
This is 1 rep.
Continue alternating sides and passing the weight underneath your legs each time.
