The Kettlebell Goblet Squat

This is another hugely popular and highly effective kettlebell workout that strengthens your hamstrings along with the quads, glutes, core and also your arms!

Begin by gripping a kettlebell with both hands and holding it near your chest. Thrust your hips backward while pushing the chest outward. Squat till your elbows touch the sides of your knees. Push through the heels and squeeze your butt to return to the initial position.

The Kettlebell Swing

The swing is one of the fundamental movements of kettlebell training as it is at the core of the fluid movement that kettlebell workouts are all about. The movement targets your hamstrings, back, glutes and the core. Mastering the swing should be your priority while doing your kettlebell courses.

To do the swing, place the kettlebell on the floor at one foot distance from you.  Place feet hip width apart and maintain a straight back with the chest thrust outward. Do the hip hinge and grab the kettlebll with both hands. Pull it backward through your legs and in one rapid motion, thrust the hips outward in front so as to swing the kettlebell upward till your chest height. Swing it down and backward again between the legs and repeat.

If you would like more information on kettlebell certifications and Australia CEC courses, check out their website for more info!