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Beginner Kettleball Exercises

By Hannah Tice

Are you intimidated by trainers? Do you avoid weights at the gym? Well, now is your chance to explore muscle building moves without the embarrassment. Investing in a light kettleball can make your home workouts convenient and efficient.  You can even  “burn 40 to 50 percent more calories,”  according to Real Simple.

Try these beginner kettleball exercises to strengthen your back, legs, and core.

Swing

1. Begin with your feet hip distance apart, both hands on the handle.

2. Bend your knees and hinge from your hips to swing the kettlebell between your legs.

3. Straighten your legs and swing the kettlebell to chin height. Repeat for 90 seconds, creating momentum in the swing. (Let your hamstring do the work, not your shoulders)

Push Press

1. Begin in a standing position, with the bell in your right hand. Place your left hand on top of your right.

2. Lower into a squat, bending your knees to 90 degrees.

3.  Straighten your legs and press your right arm overhead, releasing your left hand from the bell; rotate your wrist to turn your palm forward. Return to standing position. Repeat for 30 seconds, then switch sides.

Chop Lunge

1. Begin in standing position, with the bell in your right hand. Place your left hand on top of your right.

2. In one motion, step your left leg forward into a lunge, twist to the left, and lower the kettlebell to your left hip. As you step back, bring the bell to the starting position. Repeat for 30 seconds, then switch sides.

Halo

1. Begin with your feet hip distance apart. Grab the kettlebell with the weight facing up, hands on both sides of the handle. Hold it at chest height.

2. Lift the kettlebell to the right side of your face and slowly circle it behind your head to the left side (C). Repeat for 60 seconds, continuously alternating directions.

Check out this video from the girls at Tone it Up for more moves and good tips on form.

 

Hannah Tice-Autoimmune Ally

Source: Real Simple

Photo: Tone it Up

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