Greife deine Kugelhantel mit beiden Händen. 1 Stelle deine Beine hüftbreit auseinander. 2 Gehe jetzt langsam in die Knie, wie bei einer normalen Kniebeuge (Squat). 3 Deine Arme bleiben am Körper. 4 The kettlebell squat is one of the best ways to work your butt, quads, and hamstrings. Adding a kettlebell increases the resistance your body has to work against to stand back up, challenging. 5 Becoming a kettlebell master starts with owning five basic movement patterns. You have to be able to press, row, hinge at the hips, squat, and rotate your body—as well as resist unwanted rotation—while keeping your body in good alignment so that your movements are efficient, effective, and safe. 6 Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you’re new to kettlebell training, complete two circuits. If you’re more experienced, do three to five circuits. Choose a weight that allows you to complete reps for each exercise. Workout Routines. 7 Hold a kettlebell by the handle with both hands at your chest. This is the starting position. Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. 8 These exercises zero in on your buttocks, thighs, and back. They may be a good first move to get your kettlebell workout started.. Muscles worked: glutes, quads, back muscles Reps: How to do. 9 Kettlebell Trainingsplan für Einsteiger (Mit PDF-Plan als Download) Mai 6, Inhalte Anzeigen. Mit diesem Kettlebell Trainingsplan für Anfänger Kraft aufbauen und Fett verbrennen. Mit gratis Trainingsplan als PDF. kettlebell übungen anfänger frauen 10 Führe deinen Körper jetzt langsam zurück in die Ausgangsstellung. 11