10 Beginner-Friendly Kettlebell Workouts

You’ve got a lot to choose from when it comes to working out and building muscles. While some people may opt for classic weightlifting or perhaps give calisthenics a try, kettlebell workouts can also be a great way to burn fat and build lean mass at the same time. However, pushing yourself with these exercises too hard can cause injury, so it’s important to understand how you should get started. We’ll be taking a look at 10 of the best beginner-friendly kettlebell exercises in this article.

Overview of Kettlebell Workouts

First, let's consider what exactly a kettlebell workout is and how it works. A kettlebell is sometimes referred to as a dumbbell - it looks like a cannonball but with a handle added to the top.

The great thing about a kettlebell workout is that this exercise tool is incredibly versatile. Kettlebells can be used in different forms of exercise, making them great for strength training^[1], building flexibility, and even cardiovascular health.

How Kettlebell Workouts Work

Different kinds of exercises will form part of a kettlebell full-body workout - thus, it’s important to note that the instructions depend on the ones you are doing.

The kettlebell full-body workout gets its name from the equipment itself, the kettlebell. This exercise equipment is made of cast-iron which is more specifically used in strength and flexibility training. The graduated weight of the kettlebells will determine where you are in your workout program.

When you’re just getting started, you must use a lower-weight kettlebell. In most cases, the kettlebell workouts for men are a few pounds heavier than women.

These exercises have been deemed highly effective. There are even studies that explored the use of kettlebell exercises in clinical practice^[2].

What Muscle Groups can you Target with Kettlebell Workouts?

The versatility of kettlebell workouts allows you to target most of your major muscle groups. That’s why it’s essential to focus on a good balance with the specific exercises you include in your routine.

A full-body kettlebell workout can help you to ensure there is balance in your muscle development. This type of workout would target your legs, arms, chest, stomach, and buttocks.

10 Beginner-Friendly Kettlebell Workouts

If you want to give some kettlebell exercises a try, then we’ve got you covered. There are quite a number of workouts that use kettlebells, and you can even get a bit creative. This section focuses on the kettlebell exercises that are more suitable for beginners.

1. Goblet Squat

The goblet squat is a kettlebell exercise that can target multiple muscle groups altogether. That’s because it requires full-body movement. The exercise is good for your glutes, core, arms, calves, and quads. Plus, these exercises also allow you to improve the strength of your grip.

To do a goblet squat, you should stand up straight. Make sure your feet are not directly next to each other - they should be hip-width apart from each other. You now have to bring the kettlebell to your chest - make sure that you’re using both of your hands.

Engage your core and then bring your buttocks lower to the ground. You’ll go into a squat position, as your knees bend. The goal is to go as low as possible without having to shift your weight. The last step is to come back up to the starting position again.

2. Kettlebell Row

Next up, is the kettlebell row. This is an exercise that’s excellent for your abs, core, and strong back. The exercise is considered fundamental when looking at kettlebell workouts. However, keep in mind that there are a couple of different versions of the kettlebell row.

For the basic single-arm kettlebell row, start by getting a chair. Place the chair in front of you, then stand up straight. Place the kettlebell between your two feet. One hand goes onto the kettlebell, and the other one on the chair. Follow which hand you have the kettlebell in - step forward with the leg opposite to this hand.

You now need to bend forward at your hips but try to keep your back as straight as possible. You’ll now retract the arm that’s holding onto the kettlebell, bringing it up, and back down. Repeat this on the other side as well.

3. Kettlebell Swing

If you want to try a kettlebell chest workout, the kettlebell swing can be a great way to start. It’s an exercise that works on both your lower and upper body muscles. The exercise is not only classified as strength training but also as a cardiovascular workout.

You should be standing for this one as well. Make sure your legs spread out to about the width of your hips - maybe a little further. Grab the kettlebell with both hands and hold it between your knees.

Start by lifting the kettlebell into the hair to the point where it’s in line with your chest - keep your arms straight during this movement and engage your core. Bring it back down - you’ve done one rep.

4. Bridge with Single-Arm Chest Press

This one might be a bit tough at first, but give it a try, and you’ll find it’s really useful when it comes to working on your arms, chest, and even your glutes.

You’ll need just one kettlebell for this workout, and it shouldn’t be too heavy. Lie down with your back on the floor (on a yoga or exercise mat). With your feet flat on the ground, lift your hips into the air. Hold this position, and place the kettlebell over your chest. You’ll now push the kettlebell outward to the roof until your arm is straight, then bring it back to your chest.

5. Single-arm Kettlebell Clean

The kettlebell clean is a conditioning exercise that’s great for building strength and increasing your mobility. It’s also a great choice if your goal is to build abs.

Stand up for the single-arm kettlebell clean. Place the kettlebell in front of your one foot - about a foot away from the big toe. Now, bend at your hips, engage your hamstrings, and reach for the kettlebell. You’ll now switch the bell backward - but do this so that it reaches between your legs. Finally, use your hips, knees, and core to push the kettlebell into the air.

6. Kettlebell Deadlift

One thing you’ll often see when talking about kettlebell workouts is the term “hip hinge” - a routine involved in several types of these exercises. The kettlebell deadlift is the exercise that will help you improve your hip hinge.

Your feet should be hip-width to shoulder-width apart. Bend down, while keeping your back straight, and grab the kettlebell’s handle with both hands. Bring your upper body upward and straighten your chest, hold the position, engage your core, and push the kettlebell back to the ground.

7. Kettlebell Press

When it comes to building strength in your upper body, the kettlebell press is an exercise you want to include in your workout program. It’s also a workout that helps to build more resilience in your shoulders.

Stand with your legs shoulder width apart, and hold the kettlebell in one hand. Bring the kettlebell up so that it aligns with your shoulder. Now, engage your shoulders, arms, and core to help you push the kettlebell into the air - to the point where your arm is straight. Hold the position before bringing the kettlebell back to your shoulder.

8. Kettlebell Halo

Kettlebell Halos are the perfect option for targeting your biceps, triceps, and shoulders. It’s an upper-body exercise that’s relatively easy and great for increasing your strength.

Stand up straight, with your shoulders in a relaxed position. Keep your knees straight, but without making them stiff. Now, grab both sides of the handle - not the top, the sides. Make sure the ball part of the kettlebell faces upward. You need to move in a circular motion to simulate kettlebell circles from the right side of your head to the left. Once you complete one full cycle, reverse direction.

9. Kettlebell Carry

Endurance plays an important role in your performance. The Kettlebell carry is one of the best exercises you can use to help build your endurance, while also creating strength at the same time.

There are different ways to do these carries. You need to decide where to position the kettlebell, and then keep it in that position for a time. Some people may also move and choose a specific distance to hold the kettlebell in place.

10. Windmill

If you’re ready for some of the more complex kettlebell workouts, the windmill is a great choice. It’s one of the many whole-body kettlebell workouts, so it targets a lot of different muscles.

Place your feet further apart than the width of your hips. Stand up straight, and hold the handle of your kettlebell with one hand. Your other hand should be free. Start sliding down your free arm on your inner thigh until your fingertips or palm touches the ground. Raise your hand with the kettlebell into the air, straightening your arm.

Tips for beginner kettlebell workouts

Now that we’ve taken a look at a couple of helpful kettlebell workouts, it’s time to consider a few tips you can follow as a beginner. Here are a few things that you should keep in mind as you start your journey with kettlebells:

• Start slow especially if you haven’t done kettlebell workouts before. You shouldn’t push yourself too hard. Use a weight that’s appropriate for you. In most cases, people find that a 13-18 kettlebell weight pounds is a good starting point.

• If you find that one of the exercises you include in your beginner-friendly program is too hard for you or puts a lot of pressure on your body, skip it for now. Try the others to help you build strength, you can reintroduce that exercise into your routine when you’re ready.

• If your goal is to lose weight, consider taking NUU3 Apple Cider Vinegar Gummies alongside your workouts. These gummies contain apple cider vinegar, which helps to improve gut health and can make it easier to shed excess fat in your body. Plus, Apple Cider Vinegar is an ingredient that often makes people feel more energetic and it can help to improve your lipid levels^[3].

• Sometimes, you may notice fatigue and tiredness, which can have an impact on your performance when you do exercises with kettlebells. Taking a daily supplement with plant extracts like NUU3 Nature’s Superfuel can give that boost to your energy and performance. The supplement only contains natural ingredients. It’s an overall health supplement that not only helps with energy but also strengthens your immune system.

• Do some warm-up exercises^[4] before you start with your kettlebell workouts. This will help to warm and loosen up your muscles, which reduces the risk of injuring yourself when you start to work out with your kettlebells.

• Supplements such as NUU3 Green Pura can also have a positive impact. An all-natural approach to lowering free radical damage, this supplement boosts antioxidant activity. An energy boost, better heart health, and maybe lower cholesterol are all benefits of this green tea supplement.

Kettlebell workouts FAQs

What kettlebell weight should a beginner start with?

It depends on whether you’re already fit and used to lifting weights. Generally, it’s a good idea to begin with a kettlebell that weighs between 13 and 18 pounds.

How do I know what the best kettlebell weight is for me?

You’ll need to keep your abilities in mind to determine what the right weight is. If you’re not in shape, start with an 18-pound kettlebell. However, if you’re athletic, consider starting with a 26-pound kettlebell.

Do kettlebell exercises burn fat?

Yes, if you do kettlebell exercises regularly, you’ll notice that it helps to burn fat. Plus, these exercises are also great for building strength and muscle mass.

Final Verdict

Kettlebell workouts are great for anyone to build muscle mass and improve their strength. These workouts can even help you lose fat and work on your body composition. However, if you don’t ease into the exercises, you could end up hurting yourself. Begin with the beginner-friendly options we shared in this article to help you get started.

References

1] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6458586/
2] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719359/
3] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243436/
4] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833972/