A KETTLEBELL WORKOUT

picture by Adam Mruk

It’s a good idea to buy a kettlebell as it’s unique form lets you do all sorts of exercises.

This workout only looks this easy, but if you practise correctly and carefully you’ll notice a few very important details. Kettlebell workout is good for your whole body, not just for your arms. Make sure to keep the right posture. It’s important to stand steady on your feet in most of the exercises, including squats. Keep your spine straight. Your belly will be active during this workout. Synchronize your breath with the rhythm of the workout. Practise smoothly. Keep your head in the right position.

1. A ketteball squat. Keep your legs as wide as your hips. Back straight. Hold kettlebell in your hand and squat. Coming back to the starting position make sure you tighten your bottom. Stand steady on your feet at all times. Repeat 30 times.



2. Keep your feet shoulder-width and stand up straight. Hold kettlebell with both hands, arms down. Lift it up forcefully, bending your elbows just like in the picture. Back straight and stomach tight. Repeat 30 times.





3. Keep your legs wider than your arms and stand straight. Holding kettlebell with your arms straightened, level it with your face. Now squat and move kettlebell in between your legs. Remember to open up your chest and keep your back straight. Going back to the starting position, push your hips forward so you don’t carry the weight with your arms only. Keep your back straight and stand steady on your heels. Holding kettlebell at the highest level, tighten your belly and bottom. Repeat 30 times.





4. Keep your legs wider than your arms and stand straight. Hold kettlebell with both hands, level it with your face and keep your arms straight. Move your right arm to the side. Lift kettlebell with the left arm. This is your starting position. Squat and put your left arm down, just like in the picture. Coming back, push your hips forward and lift kettlebell keeping a straight arm. Keep your back straight and stand steady on your feet. Repeat 30 times (each side).





5. Keep your feet together and stand straight. Move your right arm to the side. Bend your left arm and hold kettlebell in the way it’s shown in the picture. Lunge backwards with your left leg, keeping your knee and foot in line. Back straight, stomach tight. Knee in the air at all times. Repeat 30 times (each side).

Go do it!