Kettlebell Training Exercises - Beginner's Guide

High Goblet Squat

Main Muscle Groups Targeted: Quadriceps, Glutes, Hamstrings, Calves

(1) Stand with feet slightly wider than hip-width apart, holding a kettlebell upside down at chest level. 

(2) Keep the body upright with an engaged core. 

(3) Push hips back while squatting down, allowing the upper body to lean slightly forward, but remember to keep engaging the core. 

(4) Squat down until your thighs are parallel or lower to the ground, then push up using heels and squeeze the glutes.

Farmer's Walk

Main Muscle Groups Targeted: Strength for carrying weights and core stability

(1) Stand upright, holding a kettlebell in each hand. 

(2) Look straight ahead, maintain a straight body focusing on core strength, and extend arms out to the sides a few inches to ensure the kettlebells do not touch the legs. 

(3) Keep the core tight and walk forward with slow and deliberate steps.

High Knee Raises in Place

Incorporating unilateral loading similar to Farmer's Walk, but in a stationary position. 

Lift one leg to hip level parallel to the ground, then lower it back down. While one leg is raised, the other supports all the weight, 

strengthening leg muscles and requiring strong core balance.