Kettebell Workouts for Beginners

Here is a good workout for kettlebell beginners.  The different movements are simple to perform for beginners, but are quite effective.

Execute the exercises as a circuit, finishing one set for each, one after the other. Rest as needed in between sets. If you're a kettlebell beginner, execute two circuits. If you're more experienced, do three to five circuits. Choose a weight that permits you to complete about 10-15 repetitions for each exercise.

Kettlebell Deadlift

This is a very easy movement for beginners. Begin with the kettlebell on the floor in front of you. Stand with feet a little wider than shoulder-width apart, with your toes slightly turned out. Crouch down and grasp the kettlebell, then stand and drive with your heels, keeping your chest up and back straight. Squeeze your butt at the top and return the kettlebell all the way to the ground.

Do 3 sets of 10 repetitions.

Muscle groups involved: Hamstrings, Glutes, Back


Kettlebell Swing

The swing is a exercise that every beginner should master very early on. Begin with your feet a bit wider than shoulder-width apart, toes pointed out. Take hold of the kettlebell on the floor in front of you and keep your arms loose as you send your hips back and stand up. From here, moderately flex your knees and utilizing your  hips, swing the kettlebell two inches forward, then push it backwards through your legs. Swing forward once more until you propel the kettlebell out till your arms are parallel with the floor. Repeat.

Do 3 sets of 10 reps.

Muscle groups involved: Lower back and hips


Kettlebell Squat Thruster

Another kettlebell exercise for beginners is the squat thruster. Begin with two kettlebells, one in each hand, in the rack position: that is, grip both securely by the handles and pull your hands up to your chin keeping both elbows pointed straight down. The kettlebells will rest on your outside lower arm. Keeping your arms tucked in near to your body, squat down and explosively drive the kettlebells overhead as you stand up. Return the kettlebells to the rack position and repeat.

Do 3 sets of 10 reps.

Muscle groups involved: Shoulders, Quads, Hamstrings, Glutes

Kettlebell One-Arm High Pull

This is a very simple kettlebell movement for beginners. Stand with feet shoulder-width apart. Get hold of the kettlebell in front of you with your right hand and let it hang in front of your body, arm straight. Slightly flex your knees and utilize the strength from your legs and biceps to jerk the kettlebell quickly up the middle of your body, leading with your elbow, till your hand is approximately eye level. Repeat.

Do 3 sets of 10 reps for each hand.

Muscle groups involved: Lats, Biceps, Glutes

Kettlebell One-Arm Clean

Another great beginner kettlebell movement. Stand with feet about shoulder-width apart. Grip the kettlebell handle loosely with your right hand.

Drive up with your legs and hips as you pull the kettlebell up the midline of your body into a standing position, keeping it close to your torso for better control. Maintaining a loose hold on the handle all through the motion, bring the kettlebell up to your shoulder and rotate your arm so that the kettlebell turns from the inside to the outside. Return to the starting position.

Do 3 sets of 10 reps for each hand.

Muscle groups involved: Arms, Shoulders, Lower Body


Beginner Kettlebell Exercises for Womenâ–ş