- Swings
- Cleans
- Overhead presses
- Front squats
- Rows
- Windmills
- Snatches
Once you have mastered these moves then move on to more exercises like
lunges, alternating swings, floor presses, etc. You will find it beneficial
if you try to learn the basics in the sequence shown above if you are trying
to learn them one by one.
When you begin training in some of the exercises like cleans, snatches you
might find that you end up banging up your forearms with the bells crashing
onto it. This is natural in the beginning and is eliminated with practice.
Thus it is necessary to not do too many reps of such exercises in the
beginning. Do few reps everyday to learn the form without harming yourself.
Like all other forms of training, with kettlebells, lifting the same weight
for the same number of reps will not help you improve. You must move onto
heavier bells as your strength increases.
Now lets look at some routines that you can try with kettlebells. If you
have been training using other forms like traditional weights, running,
bodyweight exercises and want to add kettlebells into your training
gradually then simply start with swings. Do about 2-3 sets of 10 reps at the
end of your normal workouts. Once you are good with swings then keep adding
1 exercise from the basics list gradually.
