Kettlebell Workout for Beginners – If you are tired of doing endless cardio and are looking to build a bit of muscle, this post is for you. Kettlebells are a great way to lift a weight without the risk of building too much muscle.
Doing kettlebell exercises is also great for strengthening, toning, and conditioning the body. Some research has proven that a combination of high-intensity cardio and weight training helps the body lose fat while building a healthy muscle tone. This is one of the benefits of doing kettlebell exercises.
The above reasons are why it’s not surprising that a lot of trainers use kettlebells for workout. Kettlebells have differing weights from 8-32kg, so you can start from the least and work your way up. All these exercises involve making four main moves, including holding the kettlebell with one hand, holding the kettlebell with both hands, swinging the weight, and snatch.
Snatch is the most difficult. The size you will depend on your physical condition. If you are out of shape or generally live a sedentary lifestyle, you can use six kg/15 lb. Moderately active folks should use eight kg/18 lb while people that are fit should use 12 kg/26 lb. This can change as you grow used to the weight.
When executed with proper form, this kettlebell workout for beginners list can help you achieve the body of your dreams an boost your fitness levels. Each move works deeper muscles, leaving your boy healthy and well defined. So, get working with these eight effective workout moves.
How Kettlebells Are Distinct from Dumbbells & Other Weights
Kettlebells are a ball of cast iron with horns that are shaped into a handle. Although the handles are the most used part of the kettlebell, its horns are also useful when performing some exercise moves like the squat.
Compared to dumbbells and other weights, the kettlebell’s weight is not evenly distributed, which causes a need to stabilize your body while making any move. It also means that you need to counterbalance your body when performing these kettlebell workouts for beginners.
Benefits of Doing Kettlebell Workout for Beginners
Doing kettlebell workout for beginners comes with a lot of benefits. Kettlebell workouts are a great way to improve core strength, boost body balance, and increase coordination. A study by the University of Wisconsin has shown that athletes with experience in strength training experienced an improvement in strength and core strength by 70% after eight weeks of doing kettlebell workouts.
They also had increased aerobic ability and improved balance. This makes kettlebell workouts an excellent activity for people who lack balance and strength like the physically challenged and older adults.
Kettlebell workouts are also great for blasting fat and sculpting lean muscles. This is because kettlebells have a set center of gravity that makes it hard to control. So, because kettlebell exercises need a strict and controlled form to perform, the muscles in your body get worked, and this results in leaner muscles.
Also, kettlebell exercises are a combination of strength, cardio moves, and flexibility training that improves functional strength. This is done by targeting different muscle groups that you use for daily activities and living.
Another benefit of doing kettlebell workout for beginners is that it is fun to do and adaptable. This means that kettlebell exercises afford a varied range of movements that work different muscle groups to achieve a total body workout. Since kettlebells are also compact and portable, needing only one or two to train with and can be easily stored away, they are a favorite.
8 Effective Kettlebell Workout for Beginners For Total Body Strength
As earlier said, kettlebell exercises are great for total body functioning, improved aerobic strength, and many more. As long as you have a kettlebell ready, you are prepared to go. Here are some of the best and most effective kettlebell workout for beginners that you should try. The best part is that you do not have to go to a gym to do them; as most of the moves can be done at home too.
1. Kettlebell Lunge Loop
First on our list of effective kettlebell workouts for beginners is the kettlebell lunge loop. It is a brilliant move that helps to achieve total boy strength while targeting the shoulders, core, hamstrings, quads, and glutes. Here’s how to make the move:
How To Do Kettlebell Lunge Loop:
- With your right hand, hold a kettlebell and stand straight with your feet at a hip-width distance apart; this is your start position.
- Then, put your left leg forward and flex both knees while your upper body remains straight.
- From here, push your body towards the floor until your right knee is close to the floor. While doing this, bring the kettlebell under your left thigh and pass it to your left hand without a break in between moves.
- Return to your start position and push your right foot forward.
- Repeat the move, this time bringing the weight under your right thigh and passing it to your left hand.
- Do two sets of 12 reps.
2. Kettlebell Goblet Squat
The kettlebell goblet squat improves strength in your lower body and majorly works the muscles in your legs, glutes, hamstrings, and core. It is an excellent exercise for improving body posture and mobility. While performing this move, remember to keep your back and shoulders straight, with your chest lifted.
How To Do The Kettlebell Goblet Squat:
- With both hands, hold the kettlebell horns (i.e., sides) and place it directly in front of your chest.
- Then, stand with your feet at a hip-width distance apart and bend your body into a squat. Ensure your knees are kept behind your toes and balance your body weight in your heels.
- Once your legs are close to the ground, push your body back to a standing position with your heels.
- Do three sets of 12 reps.
3. Two-Handed Kettlebell Swing
This move looks simple, but it is an effective and intensive workout move. It targets the muscles of the shoulders, arms, core, hips, and thighs; helping you achieve a lean muscle in those areas.
How To Do The Two-Handed Kettlebell Swing:
- With both hands, hold a wide kettlebell and stand with your legs at shoulder-width apart.
- Keep your body straight and roll your shoulders back. Engage your core and keep your eyes fixed forward.
- From here, swing and raise the kettlebell in front of you while keeping your hands straight in front of you to gain balance.
- Then, bend your knees a bit and bend your upper body.
- Swing the kettlebell with both hands between your legs in a downward motion and swing the kettlebell up to get back to start position.
- Do three sets of 15 reps.
4. Kettlebell Snatch
Also Known as the snatch and kettlebell snatch move, this workout is a strength training move that helps you achieve total body strengthening. It is an intense, expert level exercise that mainly works the muscle of the shoulders. It also works the muscles of the chest, back, and core.
How To Do The Kettlebell Snatch:
- Get into the proper start position by placing a kettlebell between your feet and bend your knees while pushing your butt back.
- Then, with your gaze fixed ahead of you, swing the kettlebell between your legs and immediately reverse the direction of the swing by driving through with your hips and knees to push the weight upward.
- With the kettlebell rising to your shoulder, twirl your hand and punch straight up to receive the weight locked out overhead.
- Do three sets of 6 reps.
5. Russian Kettlebell Twist
The Russian kettlebell twist works the muscles in your abs, lats, and hip flexors. They are a great way to work the obliques, which are the muscles responsible for torso rotation. Often, obliques are neglected in total body workouts, and this move helps to rectify this error. If you are looking for a leaner, smaller waist, then this move is an excellent place to start.
How To Do The Kettlebell Russian Twist:
- Start by grabbing a wide handle kettlebell with both hands and sitting on the floor with your knees bent.
- Then, Lean back a bit and engage your core while bringing the kettlebell close to your chest with your elbows pointing down and close to your rib cage.
- Now, twist to your right and left with your elbows still placed close to your rib cage. This is one rep
- Do three sets of 20 reps. Ensure your legs are continuously off the ground.
6. Kettlebell Sumo Upright Row
This move is intensive and straightforward. Like the kettlebell goblet squat, this move will improve strength in your lower body while also targeting your shoulders, arms, back, core, and legs. Remember to keep your back straight while making the move.
How To Do The Kettlebell Sumo Upright Row:
- To get into the start position, stand with your feet a bit wider than hip-width distance apart and place a kettlebell on the floor between both feet.
- Now, lower your body into a squat and pick up the kettlebell by its handle with both hands and knuckles pointed towards the floor.
- Push up with your heels to a standing position and raise the weight to your chin using your shoulders and arms.
- Lower your body back to the floor and repeat the move.
- Do three sets of 12 reps.
7. Kettlebell Figure 8
This is a fun move that targets your chest, back, abs, biceps, hamstrings, quads, glutes, and abductors. It helps you achieve total body strengthening, leaving you with a well sculpted and lean body form.
How To Do The Kettlebell Figure 8:
- Start by standing with your body straight and feet at shoulder-width apart.
- Then, bend your knees and get into a half-sit position without pushing out your hips as you would in a squat pose.
- Keep a straight back with your chest out and shoulders rolled back.
- Now, grab the handle of the kettlebell with your right hand and pass it around to the outside of your right leg.
- At the back of your right leg, pass the weight to your left hand, and repeat the pass motion on your left.
- Keep passing and do three sets of 12 passing reps.
8. Kettlebell Push Up
You should be familiar with the push-up move. The kettlebell push up is a variation of the traditional push-up movement. Here, you use the kettlebell to hoist yourself off the ground. This is an intense move that works because of the added distance between your hands the ground. This exercise targets the muscles in your shoulders, biceps, chest, and abs.
How To Do The Kettlebell Push Up:
- To start, get into a knee push up position. That is, instead of stretching your legs out in the classical push-up move, your knees will be bent as if you are kneeling and upper body straight.
- Then, place one hand on the handle of the kettlebell and place the other hand on the floor.
- Take a deep breath and lower your body till it is a few inches from the floor.
- Now, exhale and push your body back up.
- For more intensity, make the move while in the regular push-up pose.
- Do three sets of 10 reps in any pose of your choice.
There goes our list of 8 effective kettlebell workouts for beginners to gain total body strength. They range from easy to intermediate to expert level exercises to ensure that you can find easy moves to pull off.
So, get working!