Exercises with weights for teenagers. The best kettlebell exercises to develop all muscles

Many workout programs include weighted exercises in the form of a kettlebell. The scheme is developed in such a way as to ultimately obtain the maximum result. The training plan includes a lot of familiar exercises.

This article is intended for persons over 18 years of age

Have you already turned 18?

All the nuances of training with a kettlebell

There are many sets of exercises with kettlebells that are aimed at developing different muscle groups. And their purpose varies greatly - some are designed to develop strength and endurance, while others are simply intended to build muscle mass (for example, in the neck area). There is also a set of cardio exercises that helps you quickly and effectively lose extra pounds. Therefore, before you start exercising, decide what result you want to get as a result of your training - a strong body with defined muscles or just a toned figure.

What weight is best to choose for training with a kettlebell?

The universal mass of a weight simply does not exist, so there is no point in looking for it.

To select the correct weight you need to consider:

• what type of training do you do (cardio or strength training);
• initial physical training (for beginners, a load of 32 kg will be simply unbearable);
• gender (weight for girls is slightly lower).

Fat burning workouts for women require the use of small weight equipment (up to 8 kg). There are several reasons for this, but the main one is that a correctly selected complex initially involves toning all muscle groups and weights are intended to better accelerate metabolism.

If it is important for a girl to pump up, then the minimum weight for a beginner is 8 kg. For men, the numbers are slightly different - 16 kg for beginners and 32 kg for more experienced athletes.

General kettlebell training after 40 years

This set of exercises is designed to keep the body in good physical shape at any age. Of course, if you studied well until the age of 40, then after that it is unlikely that anything will change significantly for you.

Another question is, if you are a beginner, you should start here carefully so as not to cause harm. The main thing to remember is that you should not strive for sky-high results and mind-blowing execution speeds. You should have a good measured pace without jerking or acceleration, as well as a minimum of repetitions. Loads need to be increased gradually, step by step and without fanaticism.

Circuit training with kettlebells

The most effective type of exercise. It consists of cyclically repeating several exercises with weights. This can be squats, bends, turns, swings with a projectile. The main feature of circuit training is its fast pace.

A short rest is allowed between circles, but it should not last more than a minute. This set of exercises does a great job of burning fat and also trains endurance. You need to start with 3 circles of 15 minutes each and gradually increase their number (you add not time or exercise, but circles).

Workouts with weights at home

The optimal kettlebell weight for home training is 8 kg for a girl and 16 kg for a man. Exercising at home should definitely begin with a warm-up in order to warm up all the back muscles and joints. You need to do the exercises at a moderate pace, starting with minimal loads and light weight of the projectile.

If everything comes easy to you, then increase the load during the next session (this way you can evaluate the effectiveness of the training and fully experience all the delights of strength in those muscles that you didn’t even know about).

Weekly home workout program:

1. Mill exercise. The technique is the same as in the usual version, but a weight is used as weighting. A sufficient number of repetitions is 20.
2. Squats with a kettlebell all the way. 15 reps.
3. Standing kettlebell push. First, 15 times with each hand, then 15 times with both hands at the same time.
4. Kettlebell lunges are done 12 times on each leg.
5. Kettlebell bench press on a mat or mat - 15 times.
6. Kettlebell push-ups. Take a position on the weights. After each push-up, raise your hand with the apparatus vertically to the floor. It is enough to do it 10 times.
7. Exercise butterfly (swing). You need to take a standing position, feet shoulder-width apart, and pass the weight from hand to hand, moving it from front to back along the inside of the thigh. 25 reps.
8. Romanian cravings. Tilts with level bunks and raising the projectile strictly vertically. 20 reps.

For beginners, one circle is enough, and when the muscles get stronger, increase the number of circles. It will be very good if you spend your first workout with a qualified trainer (or just a “knowledgeable” friend) who will show you how to perform each exercise correctly. But if this is not possible, use video instructions from the Internet.

With this complex, only three workouts per week are enough to get excellent results. The main condition is that there must be at least one day of rest between workouts. During this time, your muscles will fully recover and will be fully ready for new loads.

If you are in excellent physical shape, you can try the same training program with a kettlebell, but with a weight of 24 kg or 32 kg. If you increase the weight of the apparatus in the first lesson, slightly reduce the usual number of circles - if it is easy, within a week you will reach your usual level.

Training with a 24 kg weight also needs to be distributed over days. The training program schedule should include an equal number of training and rest days (it is best to train every other day). You can also add a few exercises - for example, pistols, jerks or crunches. But I repeat - without sudden jerks and fanaticism (your body will not say “thank you” for this).

Crossfit workout with kettlebells

The CrossFit training program with kettlebells involves a high speed of execution and a large number of approaches without a break. With its help, the cardiovascular system, endurance, and strength are trained. But there is no increase in mass in CrossFit - the intensity of the training takes place without constantly increasing the weight of the equipment.

A variety of deadlifts, snatches, squats, swings, and lunges are quite suitable for CrossFit training. Literally all exercises can be done with weights in the form of a kettlebell.

But before you start high-intensity training, make sure you are in excellent health. For people who have problems with the back, joints, heart and blood vessels, as well as any chronic diseases, CrossFit is contraindicated in principle.

Training with kettlebells for strength

Strength training aimed at mass, its proper increase includes heavy loads on the main muscle groups. Kettlebells do an excellent job of this task, however, you should not forget about other equipment (barbell, dumbbells, horizontal bar).

The training program should include:

• various thrusts - from an inclination, vertical from the floor, to the shoulder, from a lying position;
• press - overhead, in a lying position, push-ups with one arm raised;
• squats;
• lunges;
• swings.

Choose a medium pace of execution, without sudden jolts. It is especially worth monitoring your breathing - it should be calm and measured. The pulse should not be higher than 70% of the maximum (220 minus your age).

Also alternate days of exercise with rest - for intense muscle building, two days off a week is enough.

Kettlebell training for fighters

An MMA program must focus on both strength and endurance. So it's somewhat of a mix of CrossFit exercises and strength training. But this activity requires a special approach.

Before training, be sure to do a warm-up - warm up all your muscles and stretch. A pyramid is formed from 10 basic exercises—squats, overhead press, bench press, Romanian deadlift, abdominal row, bent-over, push-up, mill, swing, swing, and lunge. On each step you use 5 repetitions of each.

First you do 3 exercises, then 4, and so on until you do all 10. A gradual increase in load promotes endurance, and weighting in the form of sports equipment helps build muscle strength.

Kettlebell Snatch Training Program

This set of classes does not require a lot of time, but you can count on good results after a month of hard work. Kettlebell snatch training should be done every other day for 1-3 months. To begin with, you need to use a minimum of 16 kg, gradually increasing the load to 32 kg.

This complex includes bench presses, pushes, static exercises with a weight held in place, as well as lunges and swings. The total training time is 20-30 minutes.

You don't have to spend hours in the gym to have the body of your dreams. An hour of training with weights at home is enough and you look just great.

However, as practice shows, it is quite difficult for the average person to combine going to the gym, work and family. The question arises: “What to do?”

The answer is very simple and is that you need to study at home. There is a proven method that does not take much time, and its implementation also requires minimal costs. We're talking about exercises with weights. It may seem to many that this type of training is quite archaic, however, before drawing any conclusions, it is necessary to consider this type of physical activity from different angles.

Pros and cons of kettlebell lifting

Every sport has its negative and positive sides. So, first of all, let’s list the negative aspects of training with this apparatus:

• the weight of the projectile cannot be adjusted or changed;
• you need to be minimally prepared to practice with this apparatus;
• not suitable for people with weak tendons and heart problems;
• high probability of injury.

So, now let's move on to the positive aspects of this sport:

• minimal costs for sports equipment;
• You can exercise with weights anywhere;
• develops strong muscles.

Having voiced the strengths and weaknesses of this sport, we can move on to the next question that arises for most people who decide to start kettlebell lifting.

What weight should I start training at?

Here it is necessary to understand that, unfortunately, there is no specific formula. Each person is individual and their exercise tolerance, physical capabilities, strength parameters, and health status are individual.

Therefore, first of all, you need to undergo examination in the hospital, sadly, but you need to start your exercises with light weight. And only then move on to the next “level”, when the heart and other organs adapt to new conditions.

In other words, if a person decides to train with weights, he needs to be patient and not chase weight. You can move on to heavier weights if you manage to perform all the exercises that will be described below.

How to choose the right kettlebell?

Choosing the right type of sports equipment is very simple. You need to take it in one hand and try to lift the weight above your head as many times as possible. If the indicators fluctuate within 10–15 times, then you can move on to the next weight without hesitation.

However, if the indicators do not exceed more than 10 repetitions, then you should work more diligently on your physical fitness. Of course, this is a universal projectile. With this “tool” you can train not only your arms, but also your legs.

Therefore, in order to understand which one is right for you, you need to do the same trial approach on your legs; the weight calculation is determined in the same way as described above.

Exercises: general characteristics

There are many different exercises that a person can do with this athletic equipment. Kettlebells are used not only in weightlifting, but also in boxing and other contact martial arts. However, even in such a modern and popular form of physical activity as kettlebells, they have found their application.

It is true that kettlebells are a unique athletic equipment that allows you to develop various parts of the body. Both beginners and professionals will be able to significantly improve their physical performance thanks to classes that can take place at home, which is important. That is, the person remains free and not tied to the gym.

A set of exercises for beginners

Kettlebells allow you to develop not only strength in the person who practices them, but also dexterity. Therefore, it is necessary for the athlete to alternate exercises that would develop his body on both sides. A beginner must strive to, first of all, develop the correct technique for working with this apparatus, try to develop dexterity and endurance, and only after that strive to increase the weight of the weight.

Exercises that develop strength are very simple:

So, by doing these exercises regularly and without being distracted by various “parties,” you can start doing exercises intended exclusively for professionals in just a couple of months.

Exercises for experienced athletes

Now let's move on to considering the basic principles of conducting classes for more experienced weightlifters. An experienced athlete knows that kettlebells are an amazing piece of equipment that allows you to work all the muscles of the body. Therefore, an experienced athlete can decide for himself what to work on in a particular training session.

Kettlebells are unique in that they allow you to experiment with each new workout. So, the number of exercises is endless. The most difficult thing in this sport is circuit training, which includes working on all muscle groups.

What to do if your arm muscles are weak?

If you want to exercise with a kettlebell, but your physical fitness does not allow you to move directly to this apparatus, then you need to strengthen your muscles. Pull-ups, push-ups and push-ups are suitable for this.

Push-ups are great for strengthening your arms.

Of course, if everything is really bad, both the horizontal bar and the parallel bars do not work, then you need to focus specifically on push-ups from the floor, which must be done with different grips, that is, placing your hands either wide or narrow.

As practice shows, after 2-3 weeks you will be able to start doing pull-ups on the horizontal bar. After the number of pull-ups exceeds 5 times, you can move directly to the apparatus.

Exercises for back muscles

It is necessary to understand that the body looks beautiful only if it is developed correctly and harmoniously. Many people, when practicing this sport, make one characteristic mistake, which is that they practically do not exercise the back muscles, which, in turn, leads to disharmony and a violation of aesthetics.

So, in order to develop your back muscles as best as possible, you can do the following exercises:

Exercises with weights 16, 24, 32 kg

So, let’s now move on to the most interesting thing: you can do absolutely any exercises with weights; in this way you can pump absolutely all muscle groups. Starting from the legs and ending, the neck can also be pumped up thanks to this projectile.

With them you can:

• squat,
• do lunges
• pump up biceps,
• triceps,
• pectoral muscles,
• absolutely all muscle groups.

The main thing is that the athlete feels his body and understands that all movements must be done smoothly without sudden movements or jerks. Therefore, everything depends solely on your imagination and perseverance.

Introducing a three-day kettlebell training program that is perfect for athletes who want to develop strength endurance and functionality of toned muscles.

The method is based on the training system of German athletes, called Germans Volume Training(GVT) or German high-volume training, thanks to which a bodybuilder can gain 5 kg of lean muscle mass, naturally with adequate nutrition and recovery.

Just 3 days of training a week, and 6 effective exercises, combining them correctly with each other, you can achieve excellent results.

Break down your training plan as follows:

• Monday- program №1
• Wednesday- program №2
• Friday- program №1

The first number is approaches, the second is repetitions.

Program No. 1

• Kettlebell squats (kettlebells in front of chest) 10x5
• Swings with one kettlebell 10x5*
• Mill with weights (alternately with each hand) 3x5

Program No. 2

• One-arm kettlebell press 10x5**
• Kettlebell chin raise 10x5
• Turkish get up 3x5 (left and right hand)

*can be replaced with swings with two weights.
**can be replaced with a simultaneous press of two weights, with both hands.

Maximum weight training

When done correctly using technique, a heavy one-rep set is, contrary to popular belief, an extremely effective method of gaining massive and strong muscles. Here are two different ways in which this system of sets (approaches) of one repetition is applied.

Rest-pause method: the athlete takes the maximum weight that he is able to lift for 2-3 repetitions. This exercise will be considered complete until complete muscle failure occurs and the ability to perform even one repetition technically correctly occurs. Rest between micro-series is 10-15 seconds.

Method high volume training: the athlete takes the working weight at the rate of 90% of the maximum, and performs 5 repetitions with it, with a rest of 10-15 seconds between sets. As in the first option, the training will be considered complete when complete muscle failure occurs (inability to perform a technically correct exercise for one repetition).

Shoes for training

Most athletes, bodybuilders in the gym, wear shoes that are not at all suitable for weight training. You need good shoes that are comfortable and safe. The ankle must be clearly fixed to avoid various sprains when performing heavy squats, leg presses, etc.

In addition, the non-slip surface of the sole and high sides of the shoes will also help you avoid all kinds of ankle injuries. Currently, the choice of inexpensive, up to $100, specialized shoes for bodybuilding is enormous. Manufacturers are striving to more and more protect the athlete from injury; you just need to enter a query into the search engine “shoes for bodybuilding”, and you can easily find the pair of shoes you need for working out in the gym.

Workouts at home

Unfortunately, not everyone can afford to go to the gym regularly, mainly due to work and small children. However, not everything is as bad as it may seem; it has been established that there is no relationship between success in strength sports and the conditions where you train.

The main thing is that the exercises are performed in full and according to technique. Therefore, provide yourself with these conditions at home, and the result will be absolutely the same as if you were working out in the gym.

Workouts at work

A special allotted time during the working day for visiting the gym is more likely to apply to Western countries than to Russia, as we have not yet developed a well-developed understanding of fitness and a healthy lifestyle from the government.

In turn, Europe, motivating the increase in medical care costs, has been building fitness centers for its companies for 15 years now, understanding that a healthy and physically developed person will get sick less, and therefore reduce medical costs. aid will be cut. We hope that this will happen in Russia someday.

There are no shortcuts to achieving big and strong muscles, with the exception of anabolic steroids, which will give a temporary effect of “puffiness” and muscle definition, and at the same time, a bunch of health benefits.

Be patient and break up your kettlebell training program into three days as outlined above. If desired, add isolating and heavy basic exercises to it, if in addition functionality And strength endurance, you want to significantly increase muscle mass. However, such a combination is very stressful for the body, and with one natural training you are unlikely to be able to “catch two birds with one stone”; choose one thing and follow in small steps towards your goal.

Complex workouts that include a variety of exercises, with an emphasis on the basic ones, give the best results in stimulating the growth of target muscles. When drawing up approaches, be guided by the size of the muscle; the larger it is, the more time it requires to recover, which means that it should be trained according to the principle of “failure training” less often.

The effectiveness of exercises with kettlebells has been proven by time - kettlebell lifting dates back to ancient times. Its popularity is still growing, because such training is simple, inexpensive and effective.

An empty wallet is not an excuse for a flabby body, the way out of this situation is quite simple and is often stored in the closet, yes, now we will talk about exercises with weights.

From time immemorial, the weight has “sculpted” Russian heroes, and it continues to do so now. Among the advantages of kettlebell training are simplicity, reliability and effectiveness.

This combat projectile has no equal in preparing a soldier for battle. In 1704, the kettlebell was created from a real cannonball specifically for this purpose, and today the only military sport is kettlebell.

Sports weights or dumbbells?

Many beginners at their first lessons in the gym are sure that kettlebells are almost the same as dumbbells, so they try to do exercises mixed with one or another apparatus. However, there is a significant difference between them.

Using dumbbells, small isolated muscles are worked, and the exercises are performed at a slow speed. But a set of exercises with a kettlebell is more suitable for developing muscle groups at high speed, increasing body endurance.

Due to weight gain, dumbbells are good for building muscle mass. And this or that exercise of training with weights, due to their stable weight, helps strengthen the body, increase coordination of movements and develop the speed of performing exercises.

This is a sport for the strong. It demands power from you, and in return it builds character and builds strong muscles. One set of kettlebell exercises is often compared to ten barbell workouts.

The peculiarity of kettlebells is that when performing exercises, the center of gravity in the apparatus shifts relative to the grip. Something similar happens when you grab the handle of a heavily loaded suitcase or backpack.

You can see this for yourself by taking any training program and trying to repeat it using a kettlebell. No matter how much you want, it’s unlikely that anything will work out. Why can’t you repeat these seemingly simple exercises while standing and holding a slightly different shaped apparatus in your hand?

Please note that with kettlebells it is common to perform movements that put stress on the entire body - jerks, presses, squats. This provides a significant workout over time, as the load on the whole body quickly increases the heart rate and engages large muscle groups. Try thrusting for 10 minutes to feel the effect.

A universal projectile for the whole family

Kettlebell lifting day was marked on August 10, 1885. It was on this day that the first “Amateur Athletics Club” was created. Until this day, weight training was more of a recreational nature and was carried out at fairs and entertainment events.

Sports weights come in two types: solid and collapsible. Solid weights come in weights of 4, 8, 12, 16, 20, 24, 28, 32, 36, 40, 48, 56, 68, 80, 92 kg. In kettlebell lifting, competitions are held using kettlebells weighing 16, 24 and 32 kg, historically consisting of values ​​of one, one and a half and two pounds (1 pood ≈ 16 kg).

Thus, both a beginner girl or child, and a physically developed man can choose the weights that are comfortable for themselves.

According to the standards of the All-Russian Kettlebell Lifting Federation, competitive kettlebells must have the following parameters:

The kettlebell is not a purely masculine apparatus. Girls should under no circumstances be afraid of him. You can purchase a not very heavy 8 kg kettlebell for the very first workouts, then perform exercises with a 16 kg kettlebell, and gradually increase the weight.

With the help of weights, girls can perform simple exercises to strengthen their hips, back, and straighten their posture.

How to choose a kettlebell

First, let's look at the materials and how to choose them correctly.

The choice of a kettlebell, like any other sports equipment, should be determined by a person’s strength capabilities. In terms of weight, there are five groups of weights that are suitable for a certain level of physical development:

• Girl, beginner athlete with average muscles: 8, 12, 16 kg
• Strong girl: 12, 16, 20 kg
• Male, beginner athlete with average muscles 16, 20 kg
• Strong man with developed muscles: 20, 24, 32 kg
• Very strong man 24, 32, 40 kg

Having decided on the manufacturer, shape, material and other nuances when choosing a weight, you should move on to choosing the most important part: its weight.

If you are purchasing a kettlebell for your home, choosing the right weight will determine how effective your workout will be and prevent injury and overuse. The following considerations should be followed:

1. Beginners can start with a standard weight. For women it is 8 kilograms, for men - 16 kilograms.
2. If a man bench presses more than 100 kg, you can use a higher weight kettlebell, such as 24 or 36 kg.
3. When working on strength, you should do no more than 5-6 repetitions in one approach. If you can lift the weight significantly more, choose a heavier one; otherwise, choose a lighter one.
4. It is best to have two sets of weights, 16 + 24 kg. For example, you started with 16 kilograms, after which you can increase the weight to 24 kilograms. When you can work with a heavier weight, then combined, using two types of weights, you will get 40 kilograms.

When purchasing a kettlebell, make sure that the handle fits securely in your palm. It is also important to pay attention to the surface of the handle: it should not be too smooth (it may slip out) and not too rough (it will quickly rub painful calluses).

The following simple tips will help you make the right choice:

1. Decide what you will do: weight lifting or fitness. The choice of equipment for these purposes is different, and if a kettlebell for kettlebell lifting is suitable for other exercises, then a kettlebell for fitness will not be useful in an argument.
2. Choose only metal weights. Cast iron weights, unlike plastic ones, have the correct center of gravity and glide in the hand completely differently. Don't be afraid to overpay for metal - the result will pay for itself.
3. Choose cast weights, without prefabricated parts. Parts may become loose and the projectile will completely lose its center of gravity and shape. From the exercises you will get a different result than you expected.
4. Choose standard shaped kettlebells. Only with such kettlebells can you practice according to the kettlebell lifting program. A regular metal core with a handle on top is what is considered a kettlebell, everything else is a pointless waste of money.
5. Sports kettlebells have a standard bar thickness, but for fitness they may vary. Choose the one that fits well in your hand. Weights that are too thick may simply fall out.

And we will give a few examples of exercises for general development and more prepared athletes.

Basic exercises with a kettlebell

• Squats
• Lunges forward and sideways
• Rows and Bends
• Swing forward
• Biceps and overhead curls
• Military press with one or two hands
• Push ups

Briefly all the movements can be seen in the following video.

The best exercises with a kettlebell

Let's look at the "Three Heroes" kettlebell complex from the classic Wod CrossFit. It consists of effective exercises with kettlebells, known since the times of Tsarist Russia.

Let's look at each movement separately:

Kettlebell swing with one/two hands (swings)

Otherwise, this exercise is called “Russian swings” or shifts. Remember, the main thing in performing this movement is inertia, not the force of the shoulder muscles. As you lower the kettlebell, give in to the weight and allow it to pull you down, and then, springing your hips, throw it back up to shoulder level. One repetition is equal to one swing.

Swing a kettlebell with one hand

Hanging Kettlebell Chest Raise

Place the weight between your legs. Moving your pelvis back, grab the kettlebell by the handle. The gaze is directed forward. Press the weight towards your shoulder and at the same time turn your wrist with your palm facing forward. Lower the weight to the starting position.

Hanging Kettlebell Chest Raise

One-arm kettlebell snatch

The kettlebell snatch is a basic exercise in kettlebell lifting, which is aimed at developing endurance and working out the entire shoulder girdle. With the correct technique, your shoulders will become more powerful and strong.

One-arm kettlebell snatch

When performing exercises with a kettlebell for beginners, there are small concessions, for example, a beginner is allowed to hold the kettlebell with both hands, while in the professional version, only the hands change at the top point of lifting the kettlebell.

And additionally, you can suggest for working the chest and latissimus muscles:

Plyometric push-ups

To perform this exercise, start in a prone position with one hand on the floor and the other on a kettlebell. Perform a push-up and jerk yourself off the floor. Springing with both hands, smoothly touch the floor and repeat all over again.

Plyometric push-ups with kettlebell

Athletes of various sports include exercises with kettlebells in their training. Let's consider what such training gives, how to choose the right equipment for yourself, where to start training, and also offer a simple complex for beginners.

What muscles work during kettlebell training?

Exercises using kettlebells are a completely acceptable option to pump up your muscles at home, since they save time and money - you don’t need to go to the gym or fitness centers. The complexes developed by specialists allow you to train and work out all muscle groups.

Did you know? When performing exercises with a kettlebell, you burn 20.2 calories in one minute. An athlete burns the same number of calories while running 1 km in 6 minutes.

• legs;
• back;
• arms (biceps, triceps);
• shoulder girdle;
• press;
• breast.

Pros and cons of training with kettlebells

There are positive and negative points.

The benefits of such training are as follows:

• develop endurance and physical strength;
• improves agility, flexibility, coordination;
• body weight is adjusted;
• in the process of performing exercises, almost all the muscles of the body are involved, which contributes to the formation of a good athletic figure;
• This type of sport requires little space, so it can be practiced anywhere, including at home.

Did you know? Exercises with a kettlebell are suitable for rehabilitation programs for athletes who want to quickly restore muscle strength after injury.

• not recommended for children (this may negatively affect the formation of the skeleton);
• there is a risk of injury;
• during such exercises, the load on the spine increases significantly;
• due to stress, pain in the joints and hands may appear;
• for exercises with weights you need to have strong arms (this type of physical activity is not suitable for people who have weak hands or joint problems);
• it is impossible to reduce or increase the load when using the apparatus (that is, adjust it to the required weight, like a barbell, and set the desired load, like on a simulator).

How to choose the right kettlebell weight

After deciding to engage in kettlebell training, it is important to choose the right weight for the equipment. Thus, women are recommended to start exercising with sports equipment weighing 8 kg. When performed correctly, this weight is enough to work almost all muscles.

Lighter weight will not give the expected result. For men, a kettlebell weight of 16 kg is recommended at the beginning of training. You should not choose a large projectile mass at the initial stage.

Until you have mastered the correct technique for performing all movements, there is a high probability that you will not be able to hold this sports equipment, which can lead to injury. In addition, you should not put a strong load on your spine until you strengthen your back muscles.

Where is the best place to start?

You should start kettlebell training with a light load, gradually increasing the weight of the equipment, the number of approaches, and adding new exercises. It is best to exercise in the morning or evening.

Important! Before such strength training, you should definitely do a warm-up: jump rope, jog, or exercise with light dumbbells. It is also recommended to include stretching of the major large muscles in your warm-up.

• First of all, familiarize yourself with the exercise, work out the technique well, and only then increase the load;
• when lifting weights with one hand, it is best to start the exercise with the weakest limb;
• Don’t overexert your body and chase results (the main result should be your health);
• give yourself a rest;
• eat well while building muscle with weights;
• stability of training (it is best to train every other day).

A set of exercises for beginners

To begin with, you can use only one kettlebell of a suitable weight. One item will not cause overload and will perfectly train not only strength, but also coordination.

The complex for beginners consists of five exercises. It serves not only strength development, but also the formation of a beautiful figure. Many exercises from it are basic for kettlebell lifting.

The first step is to get into the basic stance correctly:

1. Place your feet slightly wider than your shoulders, and point your toes slightly outward.
2. Straighten your back.
3. The projectile is in a straightened arm (approximately in the groin area).

Video: a set of exercises with weights for beginners

Classic snatch

It works like this:

1. Stand firmly in a basic stance, holding a kettlebell in your hand.
2. Slightly tilt your back forward and swing the projectile between your spread legs.
3. Straightening up, jerk, extending your arm straight, push it up. Stay in this position for a second (legs, loaded arm, body straight).
4. Lower the projectile. Swing it between your legs, lift it again, extending your arm up (repeat as many times as necessary).

They are made like this:

1. Stand up straight, place your feet shoulder-width apart (back straight).
2. Throw the weight over your shoulder and do squats without lowering it (your free arm should be extended forward when squatting).
3. Do squats as you exhale, and when standing up, inhale.
4. After doing a set of squats and taking the apparatus in the other hand, repeat the same thing.

Kettlebell push

To perform this classic exercise:

1. Get into a classic pose.
2. Swing the weight between your legs, bending slightly, then, bending your knees, place the weight on your chest. This is the starting position.
3. Inhale, bend your knees slightly.
4. Exhaling, push the weight up with a jerk, sharply straightening your knees, giving an impulse for the push. Hand effort should be minimal.
5. Hold the weight at the top point for 1/2 second. The body and legs should be straightened, and the hand with the weight should be next to the head.
6. Lower the apparatus onto your chest, bending your arm and springing your legs (this will help soften the load).
7. Repeat the pushes as many times as necessary.
8. Change hand, repeat the same thing.

The order of execution is as follows:

1. Take a basic stance, lean forward slightly, bend your knees slightly.
2. As you inhale, swing the projectile back between your legs.
3. As you exhale, lift the projectile in an arc onto your shoulder, bending your arm at the elbow and straightening your body (it should be approximately in the chin area, closer to the midline of the body).
4. Fix your position for a second.
5. Relax your hand, allowing the weight to fall freely down.
6. When the hand with the projectile reaches the lower position (not below the knees), tense your hand, bend forward a little, slightly bending your knees.
7. Make a swing with a cast, repeat the exercise as much as necessary.
8. Change hands and make the required number of throws on the shoulder.

The process for performing this swing exercise is as follows:

1. Stand in a basic stance: feet shoulder-width apart, knees slightly bent, pelvis pulled back, back straight.
2. Swing the projectile between your legs, swinging back. When rocking, they bend forward quite strongly with a slight squat (this is an inhalation).
3. As you exhale, throw it forward with your arm outstretched (you can do it with both hands). Upon reaching the top point at shoulder level, straighten the body.
4. Lower the projectile in the same arc and swing it between your legs again, repeating the throws the required number of times.
5. Perform a swing on the other hand.

Important! Between kettlebell exercises, you should rest your body for a few minutes.

The complex itself does not take much time, but a warm-up is necessary before performing it. Kettlebell training is good for people with a strong constitution, but people with weak hands or sore joints should avoid them (they are also contraindicated for children).