How To Use Kettlebells, Dumbbells, And Barbells

1. Kettlebell: Kettlebell Swing is the Core​

  Stand with feet shoulder-width apart, bend your knees and lean forward, grip the kettlebell handle with both hands, and keep your back straight. When exerting force, use your hips to drive your body up to stand, and let the kettlebell swing to chest height by inertia. When lowering, sit back with your hips to buffer, and do not let your knees go beyond your toes. Avoid bending your waist and using your back to exert force to prevent waist injuries.​

2. Dumbbell: Take Dumbbell Bench Press as an Example​

  Lie flat on a bench, place your feet on the ground, hold dumbbells on both sides of your chest with palms facing forward. When pushing up, straighten your arms without locking your elbows; when lowering, slowly lower the dumbbells to 2 centimeters above your chest. Keep your core tight, and do not hunch your back or shrug your shoulders to avoid excessive pressure on your shoulders.​

3. Barbell: Barbell Squat is the Foundation​

  Stand with feet slightly wider than shoulder-width apart, place the barbell on your upper back, and grip the bar with both hands. When squatting, sit back with your hips, keep your knees in the same direction as your toes, and squat until your thighs are parallel to the ground. When standing up, exert force with your legs and keep your lower back stable. Avoid inward knee collapse and hunching your back.​

General Safety Principles​

  Beginners start with light weights and increase the weight only after mastering the movements; 2. Warm up before training and stretch after training; 3. Coordinate breathing with exertion, e.g., exhale when pushing up/standing up, and inhale when lowering/squatting.