Kettlebell workouts for beginners
People on a budget who just want to work out at home without buying an expensive gym membership should consider 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 your muscles get stronger. Below are examples of exercises that beginners can add to a kettlebell workout routine.
Place the kettlebell on the floor slightly in front of your body. Feet should be slightly wider than shoulder width apart. Turn your toes out just a bit. Bend your knees and reach down to grab the kettlebell with both hands. Rise up slowly with your upper gluteal muscles contracted and put all your 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 lower the kettlebell back 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 a little 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. Make a full rotation each time. Change direction and repeat. Do 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 ability. This exercise will work your upper body and hips along with your arms.
3. Two arm swing
Start by placing your feet slightly wider than shoulder-width apart with your toes pointed slightly out. The kettlebell should be on the floor right 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, supported by 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. Do 3 sets of 10 reps of this exercise for your kettlebell workout. 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 workout, except 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 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 can’t quite master the swing yet. Place your feet a little more than shoulder-width apart. Bend from the hips, then the knees keeping your back straight with your chest up. Pick up the kettlebell and as you dip through your legs, raise your elbows up to the ceiling to almost shoulder height. Now drop your arms back to the starting position to complete the rep. Beginners can time the downward movement of their arms with the next hip hinge (downward part of the hip and knee flexion) or continue as explained to get used to the movement first.
6. Around the waist
The waist turn 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 onto your toes. After you’ve 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 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 great 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 more serious training, you can try my 40-minute kettlebell workout. I have uploaded a 40 minute kettlebell workout which you can view at the link below. Start with a 6 or 8 kilogram kettlebell. Once you can complete the entire routine without needing a break or leaving the kettlebell, you are ready to progress to a heavier weight.