Kettlebell Workouts for Beginners

admin | November 29, 2011 | Kettlebells

You’re ready to get the most out of your kettlebell, but you’re not sure where to start—as a kettlebell beginner. Some programs are too advanced while others aren’t challenging enough.

There are a few easy exercises that I recommend to get you started. They are great for all users but especially for kettlebell beginners and women. These exercises are adjustable. You can do 5 reps or 15. It’s totally up to you.

kettlebell bodyBut before I unveil, the exercises let me say a word about kettlebell safety.

Kettlebell Workouts: Safety Tips

I can’t stress how important it is to start slow. If possible, get some hands on training before starting to use your kettlebells. When used incorrectly, kettlebells can cause serious injuries. Proper use of these cast iron weights requires patience, strength, and coordination. In order to develop this you have to practice—with lighter weights before advancing to heavier weights.

By lifting kettlebell weights that are too heavy for you—you can damage your muscles or joints. Master the basics first. Once you have you will enjoy a strength workout that is unparalleled by dumbbells or machines.

Biggest Kettlebell Beginner Mistake

I have to mention this again. The biggest mistake beginners make is lifting kettlebells that are too heavy before they can properly control it. This can result in injuries to the joints–especially the neck, back and spine. Take your time and be patient.

Kettlebells Exercises Made Simple

Kettlebell Workout: One-Arm Kettlebell Swing

Place kettlebell on the floor between your feet. Stand with feet shoulder-width apart. Pick up your kettlebell with your left hand, making sure that you look straight ahead with your back flat. Your right hand is out to your side.

Bend your hips back and swing the bell backward between your legs as if you were passing a football to someone behind you. Pause, and then quickly reverse your swing back up to eye level.

Sets: 1 Reps: 5-15 Depending on your experience level

*Adapted from Kettlebells for Dummies

Kettlebell Workout: Kettlebell Front Squat

Comfortably stand with feet shoulder-width apart. Grab your kettlebell with both hands—holding it close to the body at chest level. Sit back into your hips descending slowly toward the ground. Without pausing drive up through your heels—make sure your spine is tall.

Inhale on the way down, exhale on your way up come up.

Sets: 1 Reps: 5-15

*Adapted from Kettlebells for Dummies

There is one more exercise that I want to share with you today, it’s called the . . .

Kettlebell Workout: Kettlebell Shelf

Place your kettlebell on the floor on your right side. Stand with your feet shoulder width apart. Keeping your lower back arched in its natural position. Pivot your feet to the right. Bend down picking up the kettlebell by the handle, raise it as you pivot and twist to the left. Stop when the bell is at chest height.

It helps to imagine yourself lifting a paint can from the floor and placing a shelf behind you. Next, return your kettlebell to the floor.

Sets: 1 Reps: 5-15

*Adapted from

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