Kettlebell workouts for beginners
People on a budget who just want to exercise at home without buying an expensive gym membership should consider kettlebell workouts. These workouts are efficient in burning calories and building muscle. Kettlebells come in various weights ranging from 4 kilograms to over 50 kilograms. Beginners should start with a weight that is comfortable to lift without straining. You can increase the weight as your muscles get stronger. Below are examples of exercises beginners can add to a kettlebell workout routine.
1. Deadlift
Place the kettlebell on the floor slightly in front of the body. Feet should be slightly wider than shoulder width apart. Turn your toes out just a little bit. Bend your knees and squat down to grab the kettlebell with both hands. Stand up slowly with your upper buttock muscles contracted and place your full weight on your heels. The back should be straight with the chest up so that the body is in the proper position. Elbows bent at this point with the kettlebell in front of your chest. Then slowly reverse the movements to return the kettlebell to the ground. Perform 3 sets of 10 repetitions of this exercise. This is an ideal exercise for any kettlebell workout as it works your glutes, back, and hamstrings.
2.Around the world
Stand with your back straight and your feet slightly more than shoulder-width apart. Hold the kettlebell in one hand with the other hand behind your body. Pass the kettlebell from hand to hand around your body in a wide circle. Do a full rotation each time. Change direction and repeat. Perform 2 sets of 10 reps in each direction, and then work up to 3 sets of 10 reps in each direction. Don’t feel pressured to perform this exercise at a fast pace during your kettlebell workout. You can perform it at a speed that is suitable for your strength and skill. This exercise will work your upper body and hips along with your arms.
3. Two-arm swing
Start by placing your feet a little wider than shoulder-width apart with your toes turned slightly out. The kettlebell should be on the floor directly in front of your body. Squat down to grip the kettlebell firmly with both hands and keep your arms loose. Push your hips back and stand up firmly placing your weight on your heels. Bend your knees slightly at this point, and with support from your hips and back, move the kettlebell forward a few inches before pushing back between your legs. Bring the kettlebell forward until your arms are straight and parallel to the ground. Perform 3 sets of 10 repetitions of this exercise for your kettlebell workout. This will work the hips and lower back.
4. One-arm swings
One-arm swings are performed the same way as two-arm swings during your kettlebell workout, except with one arm at a time. This puts more pressure on the shoulder, so beginners should keep this fact in mind. Start with 2 sets of 10 reps on each arm before increasing to 3 sets of 10 reps. This exercise will work your hips, lower back, and shoulders.
5. Kettle Bell High Pull
The high pull is a good exercise for beginners who cannot yet master the swing. Place your feet slightly more than shoulder-width apart. Bend from the hips, then the knees keeping the back straight with the chest up. Pick up the kettlebell, and as you dip through your legs, bring your elbows up toward the ceiling to almost shoulder height. Now release your arms back to the starting position to complete the repetition. Beginners can time the downward movement of their arms to the next hip hinge (downward part of hip and knee flexion) or continue as explained to get used to the movement first.
6. Around the waist
The twist to the waist is a good warm-up exercise to start any routine. Warm up the core and arm muscles. Simply pass the kettlebell around your waist from hand to hand being careful not to drop the weight on your toes. Once you’ve completed about 10 revolutions, change direction. Complete 1-2 sets of 10 as a warm-up, then continue your workout.
These are just 6 examples of exercises for beginners in kettlebell training. You can learn many others to combine into an effective 30-40 minute workout. Perform kettlebell workouts at least 3 times a week for optimal benefits. You can work on other types of workouts between these sessions. Kettlebell workouts are ideal for beginners and fitness experts alike. You simply increase the weight of the kettlebell and the number of exercises you do as you get stronger and more proficient with your workouts.
Once you’ve mastered these basic moves and are ready for a more serious workout, you can try my 40-minute kettlebell routine. I have uploaded a 40 minute kettlebell routine that you can see at the link below. Start with a 15- to 18-pound kettlebell. Once you can complete the entire routine without needing a rest or putting the kettlebell down, you’re ready to progress to a heavier weight.
https://www.youtube.com/watch?v=U-iO7pHqpJo&list=UU1cJRmYPijf_hgG_4hYcFmg.