Get to grips with these kettlebell basics with Shelley from South Moorlands Leisure Centre in Cheadle!
You will need a light and medium kettlebell to start, ensure that you can lift with good technique for the reps stated.
Warm up [6 - 10 mins]: Start slowly, gradually increasing intensity until you start to feel warm.
Kettlebell front raise
Starting with feet parallel and hip width apart, holding kettlebell upside down by the horns. Keeping arms extended with a slight bend in the elbow. Lift under control to shoulder height. Try to lift rather than swing. Try 10 - 15 reps.
Hold kettlebell by the horns with the bell underneath, close to the chest and start with feet slightly wider than hip width apart. With your chest up and your core engaged, sit back into the heels sending the tailbone back as you descend into your squat. Don't let your knees go forward of your toes. Drive through your feet to push bodyweight back up to the start position, engaging your core. Try 10 reps
Sit up to press
Lying on your back with your knees up to the ceiling and feet flat on the floor. Rest kettlebell on chest holding by the horns with the bell at the bottom. Engage your core tummy muscles, pushing the lower back into the floor as you float your head and shoulders upwards. As you come up, press the kettlebell away from the chest as your arms extend fully at chest height. Lower back down to the floor, reversing the movement keeping an engaged core until you return to the starting position. Try 10 reps.
Start with feet shoulder width apart, with your knees slightly bent holding the kettlebell by the horns with the bell underneath. Bend your hips back, squeezing your bum to extend your hips forward and swing the weight up to shoulder height keeping arms extended but not locked.
To bring down, let the weight swing back down between your legs as you bend your hips and slightly bend your knees. Extend your hips to reverse the momentum to start your next swing. Try 10 reps