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Kettlebells1, intro
This is an introduction to working out with kettlebells. [ID: workout16]
Exercises
First time: Do 1 set, 10 reps each
Top 5 exercises using a single kettlebell (SK):
- SK Deadlift
- SK Goblet squat
- SK Split stance row — left arm, then right
- SK Strict press — lift kettlebell overhead
- SK Hip pass — rotate the kettlebell around your hips, from one hand to the other
The workout is based on this video by Onnit. The instructor (John Wolf of Onnit) provides a detailed explanation and then an example for each of the exercises above, www.youtube.com/watch?v=qQNvxEOhRBM
Details
Kettlebells are a different animal. It'll take you a while to master these workouts.
Some ideas:
- Watch the video above and/or get instruction from your favorite fitness trainer.
- When starting, please go slow and use a light weight kettlebell. This is the best way for you to 1) learn good form and 2) avoid injury.
- Progression: Once you're comfortable, slowly add weight and sets to your workout. Pace! Give yourself 30 seconds between sets. Kettlebell workouts can be a great combination of both strength and cardio.
- Once you're comfortable, try the next kettlebell workout: Kettlebell2, workout17.htm
Little help
Repeat: This is a great kettlebell introduction from Onnit, www.youtube.com/watch?v=qQNvxEOhRBM
Video: Another nice demo with very detailed instructions, "Top 6 Kettlebell Exercises for Beginners", www.youtube.com/watch?v=0cF4crYUinE
Article: "Dumbbells vs. Kettlebells for Strength Training" by VeryWellFit, www.verywellfit.com/dumbbells-vs-kettlebells-for-strength-exercising-3498571
Source: Onnit,
www.youtube.com/watch?v=qQNvxEOhRBM