Beginner Exercises with Kettlebell
The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).
Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand. This facilitates ballistic and swinging movements. Kettlebell exercises build strength and endurance, particularly in the lower back, legs, shoulders and core and also increase grip strength.
The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body in a functional way that mimics real world activities used in military, firefighter, and martial arts training.
The goblet squat is a beginner level lower body exercise. This is a great exercise that targets the glutes, quads and hamstrings.
Glutes & Quadriceps Exercise