Kettlebell Exercises For Beginners


Kettlebells are the perfect piece of home gym equipment for people on a budget. You can get a seriously intense workout with kettlebells with no need for an expensive gym membership. Kettlebells come in various weights to fit any body type or size. Beginners should generally start with a lower weight that is comfortable to lift without straining. As you become stronger you can increase the weight over time to continue pushing your muscles.

Below are 5 exercises that you can add to your kettlebell workout routine today:

Around the Waist

The around the waist is the perfect way to warm up the muscles of the core as well as the arms. Simply pass the kettlebell around the waist from hand to hand being careful not to drop the weight on your toes. Once you have completed about 10 repetitions, change directions. Do 2 sets of 10 as a warm up then move onto the next step in workout.

Around the World

Stand with your back straight and your feet just beyond a 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 making a complete rotation. Switch directions and repeat. Perform 3 sets of 10 reps in each direction, and do not feel pressured to perform this exercise at a fast pace. Start slow and work your way up. This exercise will work most of the upper body.

Dead Lifts

Place the kettlebell on the floor slightly in front of the body. Feet should be slightly wider than shoulder width apart. Bend the knees and keep your back straight as you squat to grab a hold of the kettlebell with both hands. Slowly stand up keeping your back straight and your chest up, lifting with your legs with your weight on your heels. Then, slowly reverse the movements to place the kettlebell back onto the floor. Perform 3 sets of 10 reps of this exercise. This is exercise works your glutes, lower back and hamstrings.

Two-Arm Swing

Begin by placing your feet a bit further that a shoulder width apart with your toes slightly out. The kettlebell should be on the floor directly in front of your body. Squat to grasp the kettlebell firmly with both hands keeping your arms straight. With support from your hips and back swing the kettlebell forward before pushing back with your legs. Swing the kettlebell forward until your arms are straight out and parallel to the floor. As it swings back down, let it swing between the legs not hitting the floor. Perform 3 sets of 10 reps of this exercise. This exercise will work your hips and lower back.

High Pull

The High Pull is a good exercise for beginners who cannot master the swing just yet. Place the feet slightly wider than shoulder width apart. Bend from the hips, then the knees keeping a straight back with the chest up. Pick up the kettlebell and as you dive through the legs now raise the elbows up to the ceiling to just about shoulder height. Now release the arms back to the start position to complete the rep. Beginners can either sync the downward movement of their arms into the next hip hinge (downward part of the hip and knee bend) or continue as explained to first get used to the movement.

Kettlebell workouts can be super effective because they force you to use muscles you normally don’t with machines. In addition to the core exercise you will need to use all kinds of smaller muscle groups to maintain your balance, which gives you a more efficient full body workout. As suggested earlier, start at a lower weight and work your way up to avoid injury. With kettlebells, form is more important than heavy weights.