If you’re looking to add a little variety to your workout routine, kettlebell exercises are a great option. They can help you build strength and power and are relatively easy to master. Even if you’re a beginner, you can start with some basic moves and progress to more advanced exercises as you get stronger.
This guide will explain how to use kettlebells for beginners. Plus, we’ll show you some novice-friendly exercises you can do at home or at the gym. Whether you’re just getting started with kettlebells or looking for new workout ideas, read on for some helpful tips.
The Swing
The Swing is a great kettlebell exercise that works the whole body. It is a basic movement that can be performed with any weight, but is especially effective when using a heavier kettlebell.
To perform the swing, start by standing with your feet shoulder-width apart and the kettlebell in front of you. Bend your knees and hips into a half-squat, then drive up to stand tall. As you stand, thrust the kettlebell forward, swinging it up to shoulder height. Reverse the motion and allow the kettlebell to swing back between your legs. Keep your arms straight and your core engaged throughout the entire movement.
This exercise can be performed by reps or time. For a more challenging workout, try swinging a heavy kettlebell for one minute straight.
The Kettlebell Push Press
Assuming you’re already familiar with the basic kettlebell swing, the Push Press is simply an extension of that movement.
To begin, hold the kettlebell in both hands at shoulder level with your feet shoulder-width apart. From there, dip slightly by bending your knees and then extend your hips and press the kettlebell straight overhead.
As you press the weight up, it’s important to keep your core engaged and your glutes squeezed tight to prevent lower back injury. Once you’ve extended fully, lower the kettlebell back down to shoulder level and reset for your next rep.
As you lower the kettlebells back down to shoulder level, be sure to control the descent and resist the temptation to let the weight drop.
The Kettlebell Good Morning
The Kettlebell Good Morning is a great exercise for improving posterior chain strength and activating the glutes. It’s a full-body workout that will increase your heart rate and wake your muscles up. You can go about it with a single kettlebell or two of equal weight.
To begin, set up a kettlebell in each hand and your feet hip-width apart. Hinge at the hips and push your butt back while keeping your back straight and core engaged. As you lower down, allow the kettlebells to swing between your legs. Once you reach a point where you can’t lower any further without rounding your back, drive through your heels to return to the starting position.
Keep your core engaged and back straight throughout the entire range of motion.
The Turkish Get-Up
The Turkish Get-Up (TGU) offers a range of benefits for both beginners and experienced athletes. The TGU can be performed with either a kettlebell or a dumbbell, making it a versatile exercise for any home or gym setting.
To do this exercise, start by lying on your back with the kettlebell next to your right hand. Then, sit up and bring your right leg under your body so that you’re sitting on your left heel. Next, stand up while the kettlebell is still firmly in your grip. Finally, reverse the entire movement so that you’re back in the starting position.
The key elements of the TGU are maintaining a strong back and shoulder position, keeping the weight close to the body, and using the hips and glutes to drive the movement.
The Kettlebell Goblet Squat
The Kettlebell Goblet Squat is a great exercise for toning the legs, buttocks, and core muscles.
First, start with your feet shoulder-width apart and a kettlebell in front of you. Grasp the kettlebell by the handle, and position it so that it rests against your chest. Second, sit back and down into a squat, keeping your weight in your heels and your chest up. Third, drive through your heels to return to standing and press the kettlebell overhead. Finally, return the kettlebell back to its initial position.
Remember to keep your core engaged throughout the entire movement, and keep your breath flowing. With practice, you’ll be able to master this move and use it to sculpt a strong and healthy body.
The Staggered Stance Halo
The Staggered Stance Halo is a great exercise for developing core stability and strength.
The basic starting position is to hold the kettlebell at chest level with both hands and then take a staggered stance with your feet. From there, you need to raise the kettlebell over your head and back down to chest level.
Afterward, return to the starting position and circle the kettlebell in the opposite direction. As you do this, be sure to keep your core engaged and your back straight.
The key is to move slowly and deliberately, and to focus on maintaining your balance throughout the entire range of motion. This exercise can be challenging at first, but with practice, you will develop the strength and coordination necessary to perform it with ease.
The Staggered Stance Row
The Kettlebell Staggered Stance Row is a great exercise for strengthening the back and shoulders.
Here’s how to go about it.
Start in a staggered stance with the left leg positioned behind the right and one kettlebell in each hand. Bend at the hips and lower the kettlebells to your sides, keeping your back straight. Then row the kettlebells up to your chest, leading with your elbows. Return to the starting position and repeat.
Remember to keep your core engaged throughout the movement to stabilize your body. This exercise can be done with lighter weights for higher reps or heavier weights for lower reps, depending on your fitness level.
The Kettlebell Single-Arm Deadlift
The Kettlebell Single-Arm Deadlift is a great way to build strength in your upper body and core.
To do the exercise, start by standing with your feet shoulder-width apart and a kettlebell in one hand. Bend your knees and hip to lower your torso until it’s nearly parallel to the ground, then extend upwards to return to the starting position. Move the kettlebell over to your other hand and repeat the exercise.
As with any new exercise, it’s important to start slowly and focus on the quality of movement rather than quantity. Start with three to five repetitions on each side and build up from there as you get comfortable with the movement pattern. Remember to keep breathing throughout the exercise and maintain good form.
The Kettlebell Squat Thruster
The Kettlebell Squat Thruster is a great exercise for developing lower body strength and power.
To perform the exercise, start by holding a kettlebell in each hand at shoulder level. Then, squat down until your thighs are parallel to the ground. From this position, extend your hips and knees to drive the kettlebells overhead. As you do so, keep your wrists straight and your core engaged. Finally, lower the kettlebells back to your shoulders and repeat for reps.
This exercise can be performed with one or two kettlebells. That said, using two will challenge your stability and coordination more than using just one. As you get more comfortable with the exercise, try adding weight or performing higher reps.
The Kettlebell Suitcase Carry
Any guide on how to use kettlebells for beginners would be incomplete without the Kettlebell Suitcase Carry. It’s a great exercise for strengthening the core and shoulders and improving grip strength. Here’s how to do it.
Start by standing with your feet shoulder-width apart and a kettlebell in each hand. Bend your knees and hinge at the hips to lower your torso until it’s nearly parallel to the ground. From this position, engage your core and raise the kettlebells to your sides, keeping your arms straight. Make sure to keep your shoulders down and back throughout the entire movement.
Once you reach the top of the lift, hold for a second before lowering the kettlebells back to the starting position. Remember to keep your core engaged and back flat throughout the entire movement to avoid injury.
General Tips for Beginners
Here are a few more tips to help you get the most out of kettlebells if you’re a beginner:
- Start with a light weight. You want to make sure that you have good form before progressing to heavier weights. A good rule of thumb is to choose a weight that is around 10% of your body weight.
- Use a moderate grip. You don’t want to grip the kettlebell too tightly, as this can lead to joint pain. Instead, hold it firmly but relaxed in your hand.
- Be sure to engage your core. This will help you maintain good form and prevent injury.
- Perform the exercises slowly and with control. Remember that quality is more important than quantity.
Following these tips, you’ll be able to safely and effectively use kettlebells to achieve your fitness goals.
Stay Fit With Kettlebells
One of the reasons why kettlebells are popular among gym enthusiasts and those looking to lose weight is that they offer a lot of variety. You can use them for traditional strength-training exercises like swings and rows or get creative and try new movements like the Suitcase Carry. If you feel like your current workout routine has become a little too predictable, adding some kettlebell exercises can help mix things up.
There are a lot of different opinions out there on how to use kettlebells for beginners, but starting slowly is important if you’re new to this type of training. Don’t try to lift too much weight too soon, and focus on form first and foremost.
Once you feel comfortable with the basics, you can start adding more weight and reps. Remember to warm up before you start lifting and cool down afterward.