Kettlebell exercises for beginners

Kettlebell Workouts for Beginners

People on a budget who just want to work out at home without buying an expensive gym membership should look to kettlebell workouts. These workouts are efficient for 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 the muscles get stronger. Below are examples of exercises that beginners can add to a kettlebell workout routine.

1. Dead elevators

Place the kettlebell on the floor slightly in front of the body. Your feet should be slightly more than shoulder width apart. Roll your toes out slightly. Bend your knees and bend down to grasp the kettlebell with both hands. Slowly stand up with your upper glute muscles taut and place your full weight on your heels. Your back should be straight with your chest up so that your 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 put the kettlebell back on the floor. 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 wider than shoulder width apart. Hold the kettlebell in one hand with the other hand behind your body. Pass the kettlebell from one hand to the other around your body in a wide circle. Do a full rotation at a 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 training. You can do it at a speed that’s right for your strength and ability. This exercise will work your upper body and hips along with your arms.

3. Swing with two arms

Begin by placing your feet a little further than shoulder width apart with your toes slightly outward. The kettlebell should be on the floor right in front of your body. Squat down to grip the arms of the kettlebell firmly with both hands and stay loose. Push your hips back and stand up firmly by placing your weight on your heels. Slightly bend your knees at this point and with the support of 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 floor. Perform 3 sets of 10 reps of this exercise for your kettlebell training. This will work your hips and lower back.

4. One-arm swings

One-arm swings are performed the same way as two-arm swings during your kettlebell training, except with one arm at a time. This puts more pressure on the shoulder, so beginners should remember this fact. Start with 2 sets of 10 reps on each arm before increasing 3 sets of 10 reps. This exercise will work your hips, lower back, and shoulders.

5. Kettle Bell pull high

The high pull is a good exercise for beginners who cannot yet master the swing. Place your feet slightly wider than shoulder width. Bend from the hips, then the knees keeping your back straight with your chest up. Pick up the kettlebell, and as you dive through your legs, now raise your elbows toward the ceiling to almost shoulder height. Now release your arms back to the starting position to complete the rep. Beginners can sync the downward motion of their arms to the next hip hinge (hip down and knee flexion) or continue as explained to get used to the motion first.

6. Around the waist

Waist contouring is a good warm-up exercise to start any routine. Warm up your core and arm muscles. Simply pass the kettlebell around your waist from one hand to the other being careful not to drop the weight on your toes. After you have completed about 10 revolutions, change direction. Complete 1-2 sets of 10 as a warm-up and then continue with the workout.

These are just 6 examples of the beginner exercises in kettlebell workouts. 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 great for both beginners and fitness experts. You simply increase the weight of the kettlebell and the number of exercises you perform as you get stronger and more proficient with your workouts.

Once you’ve mastered these basic movements and are ready for a more serious workout, you can try my 40-minute kettlebell routine. I have uploaded a 40 minute kettlebell routine which you can view at the link below. Start with a 6 to 8 kilogram kettlebell. Once you can complete the entire routine without needing a break or having to lower the kettlebell, you are ready to move up to a heavier weight.

https://www.youtube.com/watch?v=U-iO7pHqpJo&list=UU1cJRmYPijf_hgG_4hYcFmg.