Home Workouts Kettlebell Workout for Beginners: Features, Benefits, and Sample Exercises

Kettlebell Workout for Beginners: Features, Benefits, and Sample Exercises

Posted by admin in Workouts Category. Reviewed and Updated: 21 May, 2018

You know, you can perform a lot of exercises using kettlebells. If you are a beginner, you can also take advantages from this sport equipment. Kettlebells may help to train all muscle groups (but it may be difficult to train abs using them). In this article, we will tell you all you should know about kettlebell workout for beginners.

Features of Kettlebell Workouts

Due to its unique shape, the kettlebell resembles a bowling ball, to which a massive handle is attached for some reason. This tool allows to execute a wide range of movements, and the exercises themselves allow to combine resistance and cardio loads due to a wide motion amplitude. Studies have been shown that athletes who use kettlebells can achieve better results in a shorter period than those who use classic equipment.

Kettlebell workout is good for weight loss. Exercises with kettlebells can burn up to 21 calories per minute (a similar amount of calories is burned during 1-mile sprinting in 6 minutes). Scientists believe that such a rapid burning of calories is associated with the need to move the entire body during performing kettlebell exercises. Exercises with kettlebells also imply the execution of standard movements that any person performs throughout the day, which helps to increase the endurance of the muscles that receive most of the load. In addition, kettlebells allow you to load not only large groups of muscles, but also small stabilizing muscles, as well as muscles responsible for the force of your grip (wrist and forearm muscles).

Exercises with kettlebells is a great way to diversify your resistance training routine. They are good both for beginners and experienced gym rats. Studies have shown that cleans and jerks, which involve working with kettlebells, help to reduce pain in the neck, back and shoulders of people experiencing relevant problems. Another study has shown that exercises with kettlebells are excellent for rehabilitation programs for athletes having injuries, allowing them to quickly restore the strength and functional state of the muscles.

Benefits of Kettlebell Workouts

Do you want to develop strength and endurance, strengthen the muscles of the whole body and lose weight? You should adhere to a proper workout routine. If you do not have time to visit the gym regularly, it is not a problem, believe us. Working with kettlebells gives a powerful cardio and force load simultaneously. 15 minutes of exercises with weights are equivalent to a 20-minute run plus 20 minutes of resistance exercises with a barbell or dumbbells.

Below we will tell you about the most popular and powerful kettlebell exercises. You should “dose” loads gradually in order to prevent injuries. (You might be interested in cortisone shots for knee pain.)

Of course, people use kettlebells for a reason. The benefits of kettlebell exercises are as follows:

• better muscle mass gaining (you may enhance this effect with steroids like Anavar and testosterone propionate);

• effective weight loss due to improved metabolism;

• development of endurance of the body and flexibility of the spine muscles (read more about killer back workouts here);

• Prevention the diseases of the cardiovascular and respiratory system.

Of course, the above list is not all the positive properties that kettlebells have. Above all else, you can train a certain group of muscles and make your body slender and defined.

Kettlebell Workout for Beginners


Before starting a kettlebell workout for beginners, in order to avoid injury, you should know the following rules:

  • prepare the muscles of the body with a 5-minute warm-up;
  • carefully study the technique of performing each exercise before its execution in practice.

Experts recommend performing from 5 to 10 repetitions of each exercises, 2-5 sets per day, depending on the degree of your physical fitness.

Sharpness and correct coordination of movements should be in your “workout Bible”. They are a guarantee of correct training with kettlebells. The high speed of movements may be dangerous for your health, as it does not allow to feel the distribution of the load on the muscles and impairs the coordination of movements.

Usually at a high speed of performing exercises with weights, the load goes mainly to the arm muscles. But you need to train all muscle groups. Therefore, exercises with kettlebells should always be performed slowly and “smoothly”.

Professional gym instructors do not like when beginners use soft “fluffy” sports shoes on thick soles when doing exercises with kettlebells. Such shoes worsen the possibility of proper coordination of movements, increase the load on the ankles, and enlarge the risk of getting injuries.

Properly performed exercises with weights are exercises performed either barefoot, or in athletic shoes with a thin sole. However, barefoot is preferable option (but be careful to prevent feet injuries).

The mistake of many beginners is in the wrong choice of the equipment. Let’s see how you should choose a kettlebell so that all trainings with it are carried out easily and risk of getting injuries is minimal.

To begin with, there are kettlebells weighing 8 kg (17.6 lbs.), 16 kg (35.2 lbs.), 22 kg (48.4 lbs.), and 32 kg (70.4 lbs.). There are also other weight options like 18 kg (39.6 lbs.) but they are less common. Which of them is right for you? For example, a 8-kg kettlebell is suitable for women, men can start performing exercises with a 16-kg kettlebell. It depends on your level of fitness preparation.

Well, do you want to gain strength and endurance, thereby improving your muscle mass? That can be done thanks to highly effective resistance training with kettlebells. Do not know how? Especially for you, we will describe basic exercises for beginners.

The training complex of exercises with kettlebells for beginners should consist of three main exercises that are easily doable at home:

  • One-Arm Kettlebell Jerk. Tilt the body with a straight back. Then, being in this position, you need to take one kettlebell in one hand and jerk it up on your chest. Then it is necessary to intercept the kettlebell with the other hand and lower it.
  • Inclined Kettlebell Row. Take a low-weighted kettlebell in the palm of your hand and, bending at the elbow joint, lift your arm with the kettlebell to the core.
  • Kettlebell Swing. You can pick up the kettlebell and then start the swing momentum by nudging it off your thigh or you can start the swing directly off the floor in front of you.

With the help of kettlebells, you can also do cardio training. Cardio training for burning fat at home is provided for those who want to lose weight effectively, while strengthening the heart muscle. According to American scientists, exercises with kettlebells are more effective than other cardio exercises such as running.

Only 10 minutes of kettlebell swings is an excellent alternative to a 20-min run.

The more you want to increase your sports performance, the more it is recommended to exercise with kettlebells. Let’s get acquainted with the full range of exercises for getting cardio load, which can be performed at home:

  • Kettlebell Swings with Low-Weight;
  • Kettlebell Side Bend;
  • Lunges;
  • Jerks;
  • Squats.

On YouTube, you can find a lot of video materials on how to perform kettlebell exercises properly. In particular, Joe Rogan loves kettlebells. It should be noted that he is probably a steroids user (read more here: Joe Rogan and steroids).


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