A few weeks ago I discovered a new training for myself. Since I was looking for something I could do from home for time reasons, I came across Kettlebell Training. Kettlebell training is endurance and weight training at the same time. Those who know me know that this combination is very important for me in a sport. I don’t want to train pure endurance or weight training, because I believe that a good mixture is the best.
Kettlebell training not only ensures a well-trained body, but also correctly executed for a healthy back. Which is especially important for many people due to their jobs. This training is also used effectively to prevent or treat joint problems. Many athletes also use this training to improve their performance in various sports. Martial artists or handball players, for example, use it to train their throwing power. Kettlebell training requires muscle groups throughout the entire body. Perfect if you don’t have a lot of time left for different sports.
Since I have a well-equipped fitness room at home, home workouts are perfect. Kettlebell training, however, can be done in a very small space. Personally, I prefer to do it on the terrace in the evening when it is still pleasantly warm. All you need for this workout is a mat and a kettlebell. I use an 8 kg kettlebell for my workouts. You should make the weight of the kettlebell dependent on your fitness level. If you already do weight training, the weight should be a bit higher. Beginners should take care to perform the exercises correctly to avoid possible incorrect loads. In the beginning it might be an advantage to train under expert guidance in a gym. But once you’ve got the hang of it, it’s a super simple and fast home workout. Which time should be available for everyone.
At the moment I prefer to train with the videos of Anne von Bodykiss. She offers a variety of workouts that can all be done from home. A great video to start with kettlebell training is this one.
On days when I don’t have enough time for a complete workout, I do the following two exercises alternately in 3 sets of 10 repetitions each.
The Kettlebell Swing:
Probably the best known kettlebell exercise ever. This is how it is done:
Position yourself slightly wider than shoulder-width, your toes should point slightly outwards.
The kettlebell should be on the floor in front of you. Keep your knees flexed like a knee bend and grab the kettlebell.
Swing your arms back slightly loosely. Now move your hip forward and swing the kettlebell about eye level. The power should come from the hip.
Now let the kettlebell swing loosely down again. Repeat this about 10 times.
In this video you can have a close look at the execution of this exercise.
The Kettlebell Swing for Beginners: A Simple and Safe How-To
The Kettlebell Goblet Squat:
One exercise that is often done with dumbbells is the Kettlebell Goblet Squat. This exercise is perfect for a firm butt and tight thighs. This is how it is done:
Stand slightly wider than shoulder width. Grasp the kettlebell with both hands on the outer sides of the handle.
Hold the kettlebell at chest height. The elbows should point outwards.
Now push the hip backwards, like with a knee bend, until the thighs are parallel to the floor. Make sure that you do not push your knees forward so as not to strain your joints.
Then stand up again. But make sure you never stretch your legs completely, they should always remain slightly flexed. Repeat this about 10 times.
In this video you will find among other things the execution of a Kettlebell Goblet Squat: