What is a Kettlebell? It is not a million dollar question and even a small child will have the answer for this question. A Kettlebell is an iron cast which looks like a kettle with a handle to lift. It is just like a dumbbell and it is yet another weight lifting exercise instrument.

Before you start your Kettlebell workout, just do some simple stretches and warm-ups to make your body ready to lift the weight.

Kettlebell exercises are of two types:
• Strength workout
• Stretch workout

Strength workouts are done to make your body comfortable to lift the weights and also to strengthen the muscles. Strengthening exercises using the Kettlebell workout for beginners are normally just lifting and holding the Kettlebell in different positions. The following are some of the strengthening exercises

1. Lift two kettlebells together in two hands and keep it close to your chest area and hold for a count of 30.

2. Lift one Kettlebell in one hand and similarly keep close to your chest area and hold for a count of 30 and do the workout similarly for the other hand.

3. Kneel down on one knee and lift the Kettlebell in the opposite hand of the knee that is bent down (i.e. if you kneel using left leg, lift the Kettlebell in the right hand) and hold the Kettlebell straight in your eyelevel for a count of 25. Repeat the same with another leg and hand combination.

4. Keep the position similar to the step 3 and just lift your hand up above your head and hold the Kettlebell for another 25 counts. Similarly repeat the same procedure for the other hand and leg combination

5. Repeat steps 1 to 4 for 5 to 7 times a day to strengthen your muscles.

The following are some of the stretching Kettlebell workout for beginners

1. Swing Exercise – Hold two Kettlebells in both the hands and stretch your hands in either direction. Now swing your hands without moving the legs. Only your body portion above your hip should be moving to and fro in both the directions. Do this for a count of 30.

2. Lifting Exercise – Keep two Kettlebell in both your hands and hold it down. Lift one hand up above the head level and hold one hand facing the knee. Bring the lifted Kettlebell down and lift the Kettlebell on the other hand above your head. Repeat the steps for a count of 25.

3. Flatbed Lift – This is another good Kettlebell workout for beginners which give strength to your upper body part. Just lie flat on your back and hold the Kettlebell and lift it above your head level. Hold it for a count of 15 and slowly bring it back to the ground level and lift another Kettlebell in another hand. Increase the count slowly to 30 on second and third day.

4. Repeat these three steps for 5 to 7 times a day and do the same for the first 10 days of your Kettlebell workout.

The above said Kettlebell workout for beginners will give valuable results when practiced in the long run.

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