Five Kettlebell Workouts For Beginners

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Kettlebell Workouts for Beginners:

Kettlebell workouts are a great way to get in shape. That is why so many people are using them now. They have been around for centuries, but are steadily increasing in popularity worldwide. Did you know that kettlebells can be just as effective for building muscle as gym machines?

The key is to use the proper form and stay safe. We’re going to give you all the information that you
need to know about kettlebell workouts and we’ll show you 5 beginner moves to get you started.

What is a kettlebell?

A kettlebell is a weight that looks like a cannonball with a handle. It’s a multifaceted piece of gym equipment that you can use in many exercises, from cardio to flexibility conditioning. They’re typically made from cast iron and have a broad base for stability.

Swing movements and release moves are much safer to perform since the kettlebell has an ergonomic design. Additionally, the kettlebell increases grip strengthening, wrist conditioning, arm, and core strength.

Adapting to the kettlebell

If you’ve never used a kettlebell before, it’s essential to start with basic exercises that will help you adjust to the weight and get comfortable with the movement. You don’t want to start doing advanced exercises that could lead to injury. You should spread out your kettlebell workouts over 2 or 3 days a week.

Eventually, you’ll gain enough strength to do more demanding exercises and advanced kettlebell moves.

5 Kettlebell Workouts For Beginners

If you’re ready to start a kettlebell workout program, there are a couple things that you should keep in mind. First, always consult with your doctor before starting any new exercise routine. Second, start out slow and gradually increase the intensity of your workouts.

You don’t want to overdo it. Make sure you choose a weight that is neither too heavy nor too light for you. You want to get in 8-10 reps per set.

We’re going to show you 5 beginner kettlebell exercises you can do that require one single kettlebell to
get a total body workout.

1. Kettlebell swing
The kettlebell swing is performed by holding the kettlebell handle with both hands and swinging it between your legs, then thrusting explosively, bringing it up to chest height. Allow gravity to bring the kettlebell back down in a sweeping but focused motion and repeat the rep.

As a beginner, we recommend using a lighter weight until you learn the correct form for this movement. For maximum results, be sure to engage your core and use clean controlled motion. You should feel the burn in your glutes, core, and hamstrings.

2. Windmill
For this move, you’ll be holding the kettlebell by its handle with your right hand, then leaning to one side until your arm is extended above your head and rotating your hips toward that same side. Your feet should be situated hip-width apart.

As your flexibility allows you, use your left hand to trace along the inside of your left thigh. Then, trace up to the point where your knee is and switch to do the same with your other side. Keep extending overhead for about five seconds, then return to the starting position in a slow, controlled manner. Be sure not to drop that weight! Look at the weight and not the floor to ensure balance.

This exercise targets your core and shoulders.

3. Goblet squat
The goblet squat is an excellent exercise for beginners. You’ll be holding a kettlebell in front of your chest, then lowering yourself down into a squatting position without letting the weight touch the floor.

Ensure that your elbows are tucked in, and don’t let your tailbone slide under as you squat as low as you can.

The goblet squat mainly focuses on your quads and glutes, but it additionally strengthens your shoulders and abs.

4. Push press
This full-body exercise starts from the feet and moves through the hips, core, shoulders, and arms. It’s also vital for improving grip strength, pressing power, and overall shoulder health. The one-arm push press is a great exercise that works hard to reshape your body.

Hold the kettlebell at your waist with one hand, then dip in a squatting position and explosively push it upward into an extended arm position over your head.

You don’t need to lock out your arm at the top of this move and concentrate on standing up straight. Return to the starting position by your waist and start your next rep. You’ll be working your legs, triceps, shoulders, and abs.

5. Single-arm swing
First, it may be best for you to master the standard two-handed swing before using this move. You also may find that you’d be more comfortable with a lighter kettlebell when trying the single-arm swing for the first time as you get used to coordinating your arms while simultaneously moving your legs and hips.

To perform a single-arm kettlebell swing, you need to squat, then while thrusting your hips forward, use the momentum to extend your right arm in front of you. Once your arm is at chest height (be careful not to go any higher), you’ll switch the grip firmly to your left hand. Now let your left hand bring the weight down in a controlled motion, hinge at your hips, and move smoothly into the next rep.

Pass the weight back to your right hand the next time you stand up. Repeat this flow every time you perform a swing for 8-10 reps on each side. The targeted zones here are your core,
hamstrings, and glutes.

Kettlebells are a supreme workout tool, especially for beginners, and they can be used to tone your whole body. Start slow, focus on form and perform each rep with control. A kettlebell set will make the perfect addition to your gym equipment arsenal. You can smash your first workout with lighter weight and gradually work your way up. Don’t get intimidated by kettlebells.

Use our 5 beginner moves, and get started right away. Leave a comment letting us know which exercise is your favorite!

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