Kettlebell Workouts for Beginners

6 Kettlebell Workouts for Beginners

I bet you’re trying to figure out the best type of workout to start with to get yourself in shape. Which route should you go? Should you start with dumbbells, barbells, exercise bands, machines, or kettlebells. All of these are excellent options to get your fitness goals on track. Today, we are going to focus on kettlebells, mainly because they are awesome and easy to use.

Kettlebell Workouts for Beginners

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So, we are going to cover some of the best, and easiest kettlebell workouts for beginners. Also, we’ll cover the initial benefits of using kettlebells and why you should incorporate them into your fitness routine.

The Benefits of Kettlebell Workouts

1. Combines cardio and strength training

It’s not just weightlifting, and it’s not just cardio alone. The proper terminology is called “functional strength training”. What is functional strength training? While the definition is pretty broad, the best way to describe functional strength training is by saying its different forms of exercise that mimic everyday movements. The whole point of functional strength training is to improve these movements so that they can be done with ease. Whether it’s reaching over your head to grab the food off the top shelf, or bending down to pick up groceries.

Bottom line, kettlebell workouts are enjoyable, which is everything when it comes to fitness. If you hate the workouts, your probably not going to stick with them. The best workout you can have is the one you actually follow through with.

2. It’s Easier on The Body

Due to the “swinging motion” involved in all kettlebell movements, they tend to be easier on the joints. The whole purpose of a kettlebell movement is to allow for a smooth transition from one movement to the next. In general, the workouts feel more like a natural body movement, which is the whole point of kettlebell workouts.

3. It’s an Excellent Workout

Depending on how intense your workout is, it is estimated you can burn up to 20 calories a minute with the use of kettlebells. These workouts skyrocket your heart rate similar to forms of jump training, except you don’t have to worry about putting that unwanted stress on the joints!

Now that we’ve covered the benefits of kettlebells, let’s get to the point. Here is the list of kettlebell workouts for beginners.

1. Kettlebell Swing

Probably the most popular well-known exercise for kettlebells. First, you to being in standing position with your feet about 2-3 feet apart and make sure the kettlebell is directly in front of you. Next, begin by swinging your kettlebell in between the legs back and forth. Make sure to bend your knees just a little bit. You are NOT DOING A SQUAT!

Sets: 3

Reps: 60 Second Rounds

2. Kettlebell Sumo Squat

You want to start by grabbing the kettlebell and start in a standing position with your feet positioned slightly wider than shoulder-width apart and feet pointing outwards. Hold the kettlebell up to your chest, and begin to lower yourself slowly while keeping your back straight. Lower yourself down until your legs are parallel to the ground, then begin to bring yourself back up to starting position. 

Sets: 3

Reps: 12-15

 

3. Kettlebell Lunge With Shoulder Press

To begin this exercise, first, start in a standing position with your feet shoulder-width apart and the weight in one hand at head height. Next, begin stepping forward with your back straight making sure your knee does not go in front of your toe. At the same time, you lunge forward, press the kettlebell up above your head. When stepping back up to starting position, make to lower the kettlebell at the same time.

Sets: 3

Reps: 12-15 On Each Leg & Arm

4. Kettlebell Deadlift

To begin a kettlebell deadlift, you want to start in a bent-over position with your feet about 2-3 feet apart feet pointing out and the kettlebell should be position in between your legs. Next, while still keeping yourself in that bent-over position, grab the kettlebell and begin to raise yourself up keeping your arms straight and make sure to engage your glutes and hamstrings. Again, this is NOT A SQUAT! There should be very little bending at the knees. 

Sets: 3

Reps: 12-15

5. Kettlebell Clean

Start in a standing position with feet again, shoulder-width apart. Next, bend over with the knees slightly bent, your back should be straight, and grab the kettle with one hand while keeping the other arm fully extended to your side. Next, pull the weight straight up your body to your chest and make sure to rotate the weight when raising yourself to a standing position, and press the kettlebell over your head. Last, lower the kettlebell back to your chest while rotating the wrist, and lower yourself back to starting position. 

Sets: 3

Reps: 10 On Each Side

6. Kettlebell Windmill

First, you want to start out standing with your feet shoulder-width apart, and turn one foot out so that your feet are in an “L” position. Next, grab the kettlebell and make sure your hip is turned out on the foot that is straight. Next, raise the kettlebell above your head, and position the other hand with the palm facing up on the inside of the leg with the foot turned out. Now, begin to lower yourself down while holding the kettlebell above your head and at the same time, sliding that opposite hand down the leg. Last, slowly raise yourself back up to starting position.

Sets: 3

Reps: 8-10 On Each Side

Kettlebell workouts are an excellent way to whip yourself into shape. Just like any fitness routine, the workout is only half the battle. You should also be incorporating a well-balanced diet into your program to yield the best results!

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