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Kettlebell Workout for Beginners

Sculpt strong, sexy muscles from every angle with these beginner-friendly kettlebell moves.

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Windmill

What you'll need: An 8- to 12-pound kettlebell (Premium bell, $29 to $35, power-systems.com)

Targets: Shoulders, back, abs, obliques, and hips

  • Holding handle of kettlebell in right hand, arms by sides, stand with feet slightly wider than shoulder-width apart.
  • Bend right elbow by side to bring right hand in front of shoulder so that ball of kettlebell rests on front of forearm.

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Slingshot

Targets: Back, arms, abs, and obliques

  • Stand with feet shoulder-width apart, holding handle of kettlebell in both hands, arms extended at waist level in front of you.
  • Release left hand so you're gripping handle with right hand.

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Two-Handed Swing

Targets: Shoulders, back, hips, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding handle of kettlebell with both hands, arms in front of thighs, palms in.
  • Squat, keeping chest open and back flat, and hinge forward from hips as you swing kettlebell with control through legs behind you.

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High Pull

Targets: Shoulders, arms, butt, and hamstrings

  • Stand with feet slightly wider than shoulder-width apart, toes turned out 45 degrees, with kettlebell on floor between legs, arms by sides.
  • Squat, keeping chest open and abs engaged, as you grip handle of kettlebell with right hand, palm in.

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Lunge Press

Targets: Shoulders, back, arms, abs, butt, and legs

  • Stand with feet hip-width apart, holding sides of kettlebell handle with both hands in front of chest, elbows bent by sides, palms in.

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Post Your Comments Here

7940289336
brandandang wrote:

The 'high pull' move was ok and I could do it with a 5kg kettlebell. 5kg kettlebell is the only one I've got so some other exercises I'll have to do with a kettlebell thats less than 5kg.

9/13/2011 05:03:20 PM Report Abuse

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