Hello kettlebell training! We’ve collected eight key kettlebell exercises for beginners to help you create a solid foundation. Kettlebell training is ideal for beginners since it combines strength, endurance, and flexibility. Grab your kettlebell and let’s learn some basic moves that will make you a pro in no time.
1. Kettlebell Deadlift: One of the best kettlebell exercises for beginners
Beginners should start with the kettlebell deadlift. This workout strengthens your hamstrings, glutes, lower back, core, and teaches good lifting technique.
- Kettlebell between ankles, feet shoulder-width apart.
- Keep your back straight and hinge at your hips.
- Lift the kettlebell using your glutes and hamstrings and a firm core.
- Maintaining form, lower the kettlebell.
Video: Kettlebell deadlift beginner tutorial from Trainer Hub:
2. Kettlebell Goblet Squat: Geat for legs and glutes
Goblet squats are another great starting kettlebell exercise for quadriceps, glutes, and hamstrings.
- Hold the kettlebell by the horns with both hands, close to your chest.
- Toes out, feet somewhat broader than shoulder-width.
- Maintaining an erect torso and heel weight, squat.
- At the peak, squeeze your glutes to stand up.
Video: Kettlebell goblet squat beginner tutorial from Trainer Hub:
3. Kettlebell Swing: A great whole body exercise
The kettlebell swing boosts cardio, coordination, and strength. Hamstrings, glutes, and lower back are targeted.
- Kettlebell between your feet, shoulders apart.
- Hinge at your hips and grab the kettlebell with both hands, arms straight.
- Swing the kettlebell back between your knees and explosively press your hips forward, lifting it to chest height.
- Let the kettlebell fall again and repeat.
Video: Kettlebell swing beginner tutorial from Trainer Hub:
4. Kettlebell Russian Twist: Great rotational strength exercise
Oblique exercises enhance rotational strength and stability.
- Sit on the ground with your knees bent, feet flat, and kettlebell horns at your chest.
- Maintaining a straight back and core, lean back gently.
- Lower the kettlebell by twisting your body.
- Repeat the kettlebell twist.
Video: Russian Twist Tutorial from Critical Bench:
5. Kettlebell Row: Perfect for your back and bizeps
The single-arm row strengthens the back and biceps.
- Using the kettlebell in one hand, stand shoulder-width apart.
- Hinge at your hips and rest your free hand on a seat or thigh.
- Keep your elbow close and pull the kettlebell towards your ribcage.
- Repeat on the opposite side.
Video: Kettlebell Row Tutorial from Greg Brookes:
6. Kettlebell shoulder presses: Get strong shoulders
Kettlebell shoulder presses strengthen shoulders.
- Stand shoulder-width apart with the kettlebell on your forearm.
- Lift the kettlebell above your head with a straight wrist and engaged core.
- Drop the kettlebell slowly to the start.
- Do the necessary number of repetitions on one side before switching arms.
Video: Shoulder Press Tutorial from Jeff Martone (CrossFit):
7. Kettlebell Halo: Enhance your shoulder mobility
The kettlebell halo strengthens shoulder muscles and improves shoulder mobility.
- Hold the kettlebell by the horns with both hands while standing shoulder-width apart.
- Raise the kettlebell to chest height, elbows close to torso.
- Gently circle the kettlebell around your head.
- After many repetitions, swap directions.
Video: Shoulder Press Tutorial from USA Iron:
8. Farmer’s Carry: So easy and effective
The farmer’s carry is a basic yet effective grip, core, and endurance workout.
- Kettlebells in hand, stand shoulder-width apart.
- Keep your shoulders back and core engaged.
- Maintaining good posture and grip, walk ahead for a given distance or duration.
Video: Farmer’s Carry Tutorial from Hardstyle Kettlebell Pro:
Conclusion
Congratulations! You now have eight important kettlebell workouts to develop a solid kettlebell foundation. Beginners should focus on form, pick a reasonable weight, and improve at their own speed. Kettlebell workouts enhance strength, flexibility, and fitness. Keep going—practice makes perfect. Cheers!
FAQ
What kettlebell weight is best for starting exercises?
Lighter weights let beginners focus on form and technique. Start with an 8-12 kg kettlebell for ladies and 12-16 kg for males. It’s important to listen to your body and pick a weight that challenges you yet allows you to do the exercises properly.
How often should beginners do kettlebell exercises?
Try kettlebell training 2-3 times a week, giving your muscles a day off between workouts.
How many sets and reps should I complete each exercise?
Begin with 2-3 sets of 8-12 repetitions each exercise. As you get stronger and more comfortable, you can increase the amount of sets and repetitions.
Can I use kettlebells with other exercises?
Yes! Kettlebell training may supplement bodyweight, resistance, and aerobic workouts. Switching up your workouts minimizes plateaus and challenges your body.
