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5 Best Kettlebell Exercises for Beginners
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The Kettlebell is the BEST tool to learn the fundamental movement patterns:
Push - Floor Press
Pull - One-Arm Row
Squat - Goblet Squat
Hinge - Deadlift
Carry - Suitcase Carry
Before starting, you must master the skills of "Full-body Tension" and Power Breathing. Apply these techniques to all your lifts.
The Plan: alternate Session A and B three to four times a week.
Training A
Superset Deadlift and Floor Press
Training B
Circuit between Row, Squat and Carry
Week 1-2: Practice 2-3 reps x 2-3 reps
Week 2: 3-5 reps x 3-5 sets
Week 3-6: 5-10 reps x 5-10 sets
*the Carry is performed to 80% capacity on side arms
Push - Floor Press
Pull - One-Arm Row
Squat - Goblet Squat
Hinge - Deadlift
Carry - Suitcase Carry
Before starting, you must master the skills of "Full-body Tension" and Power Breathing. Apply these techniques to all your lifts.
The Plan: alternate Session A and B three to four times a week.
Training A
Superset Deadlift and Floor Press
Training B
Circuit between Row, Squat and Carry
Week 1-2: Practice 2-3 reps x 2-3 reps
Week 2: 3-5 reps x 3-5 sets
Week 3-6: 5-10 reps x 5-10 sets
*the Carry is performed to 80% capacity on side arms
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