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Getting Built: 4 Beginner Kettlebell Workouts for Men

Getting Built: 4 Beginner Kettlebell Workouts for Men

kettlebell workouts for menKettlebells can add a new dimension to your workouts and to your physique. Kettlebell workouts for men are designed to build your muscles, increase your stamina and improve your definition. To start, put on your hand grips, select a kettlebell that allows you to complete two to three sets of eight to 10 repetitions with perfect form, and check out these moves:

Four Beginner Kettlebell Workouts for Men

1. Swing: Place a kettlebell on the floor and straddle the bell by standing with your feet slightly wider than hips-distance apart. Bend your knees and hips as you lower down and grasp the kettlebell with your right hand. Swing the kettlebell underneath you as you lower into a squat. Quickly, straighten your legs as you swing the kettlebell up to shoulder height. The goal is for your arm to be parallel with the floor. Push your hips slightly forward and contract your glutes. Let the kettlebell swing underneath you and continue to repeat. Perform an equal number of repetitions with each hand, or begin with both hands on the kettlebell.

2. Single-Arm Row: Place a kettlebell on the floor and assume a push-up position with your left hand on the handle. You can place your feet slightly wider than you would for a traditional push-up, which will give you more stability. Tighten your core by pulling your navel toward your spine and maintain a straight spine throughout the exercise. Exhale, bend your left elbow and row the kettlebell by pulling it up to your side. Keep your elbow higher than your back. Inhale and slowly return the kettlebell to the starting position. Repeat for repetitions on each side.

3. Front Squat: Hold a kettlebell in each hand. Bend your arms to raise the kettlebells in front of your shoulders. Let the kettlebells rest between your shoulders and your forearms while keeping your wrists straight. Inhale, then bend your knees and hips as you lower into a squat. Aim to keep your shins perpendicular to the floor as you lower until your thighs are parallel with the floor. Exhale, straighten your legs and return to starting position.

4. One-Legged Deadlift: Stand on your right leg. Hold onto a kettlebell in your right hand. Bend forward from the waist, while keeping your right leg straight and lower the kettlebell toward the floor. As you fold forward, extend your left leg behind you. Lower the kettlebell until your body is parallel with the floor. Squeeze your right glute and hamstring as you return to an upright position.

Image Source: Ken Liu

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