Kettlebells are versatile and effective workout tools that can help you build strength and increase your flexibility. As a beginner, starting with exercises that target your whole body and provide a foundation for more advanced movements is essential. This article will highlight 7 of the best kettlebell exercises to help you get started and see results.
Whether working at home or in a gym, these exercises will give you a full-body workout and help you get the most out of your kettlebell training.
Benefits of Kettlebell Exercises for Beginners
Kettlebell exercises offer a wide range of health benefits, especially for beginners. This exercise strengthens all the major muscle groups and can improve balance, flexibility, and overall coordination.
The ability to perform multi-joint movements with increased mobility challenges the body to meet higher physical and mental demands, which can significantly enhance overall performance.
With their weight concentrated at the handle and their off-center design, kettlebells require more energy when lifting because they require constant stabilization to move them through an exercise.
This unique feature challenges strength and flexibility while providing an intense cardio workout that simultaneously uses several muscles in both dynamic and static positions. In short, kettlebells are an accessible and efficient way for beginners to improve their physical well-being while increasing their stamina.
For beginners, the key is proper form – getting comfortable with the motions before progressing up in weight—which will ultimately allow them to reap even more benefits from kettlebell exercises by building more excellent balance and coordination throughout their body over time.
Best Kettlebell Exercises for Beginners
For those just starting with kettlebells, there are a few essential exercises to give you an effective full-body workout. Here are the seven best exercises to get started:
1. Kettlebell Single Arm Deadlift
The kettlebell single-arm deadlift is a great exercise to strengthen multiple muscle groups and improve your overall athleticism. This exercise involves a basic deadlift motion with a single-arm hold of a lightweight kettlebell, employing an extra core and balance element.
You will feel the challenge in your hamstrings, quads, abdominals, and obliques - making it an effective full-body workout in just one exercise!
- Stand with your feet shoulder-width apart and hold a kettlebell in one hand. You can also use Gloves for Crossfit Training and Weightlifting for a better grip.
- Hinge forward while bending your knees and keep your back flat.
- Reach down with your free hand to grab the kettlebell and squeeze your shoulder blades together.
- Engage your glutes and push through your heels to stand up straight, pulling the kettlebell up.
- Lower the kettlebell to the ground, keeping your back flat, and repeat for 8-12 reps.
- Switch to the other arm and repeat the exercise for the same reps.
2. Kettlebell Deadlift
The Kettlebell Deadlift is a full-body exercise that can be done using any weight. It strengthens the lower body and improves posture, core stability, and muscle mass.
This lift can help you quickly move heavy loads with proper technique and form. This exercise is excellent for developing muscular strength, coordination, balance, and stability –a perfect combination for becoming fit and strong!
- To properly perform a kettlebell deadlift, stand with your feet hip-width apart and place the kettlebell between your feet
- Lower yourself into a squat position by bendinging your knees and pushing your hips back, then grab onto the handles with both hands.
- Keep your core engaged and tighten your glute muscles as you stand up straight and lift the kettlebell off of the ground
- Bend your knees and lower the kettlebell back down to the ground in one controlled motion.
- Perform 3 sets of 8-12 reps.
3. Kettlebell Goblet Squats
The kettlebell goblet squat is an excellent full-body exercise that can increase strength and flexibility. This type of squat requires the weight to be held in front of the chest, making it different from a regular barbell squat.
It increases the amount of stabilization your core muscles must perform. Ultimately, performing kettlebell goblet squats will help build lower body and core strength effectively and safely. Here's how to do them:
- Stand up straight with your feet shoulder-width apart. Hold the kettlebell at chest height in front of you, gripping it at either side.
- Engage your core and keep your elbows close to your body.
- Lower your body into a squat by bending your knees and hips. Keep your back straight and your knees behind your toes.
- Maintain good form and go as low as possible before pushing yourself back up to the starting position.
- Repeat the exercise for 8-12 reps.
4. Kettlebell Swing
One of the most helpful exercise tools is the Kettlebell Swing. This versatile movement targets multiple muscle groups at once. It can help you burn maximum calories quickly—perfect for those looking to get a quick workout during their lunch break, for instance!
Doing kettlebell swings has numerous benefits, such as improved strength and conditioning, better posture, decreased risk of back pain, and increased mindfulness.
- Hold a kettlebell by the handle with both hands and stand with your feet slightly wider than shoulder-width apart.
- Keep your back straight and hinge forward from your hips, allowing the kettlebell to swing between your legs.
- Drive your hips forward, squeeze your glutes, and swing the kettlebell to chest height.
- Remember to use your hips, not your arms, to generate the momentum for the swing.
- Swing the kettlebell back between your legs, then repeat for 8-12 reps.
5. Kettlebell Windmill
The Kettlebell Windmill is excellent for body health, strength, and balance. It works the core muscles, helps improve posture and mobility in the shoulders, hips, and spine, improves trunk stability which has numerous benefits for performance and injury prevention, increases hip mobility to decrease lower back pain, and increases abdominal strength.
Moreover, it utilizes several joints at once, creating an intense workout that will keep your heart rate up and burn calories.
- Hold a kettlebell in one hand, with your palm facing forward, and stand with your feet wider than shoulder-width apart with your arm extended straight overhead.
- Begin by shifting the hip under the kettlebell back and slowly bend at the waist. Remember to keep your eyes on the kettlebell.
- Reach down toward your foot on the same side as the kettlebell, keeping your other arm extended and your eyes on the kettlebell, and avoid twisting your back.
- Push back up to the starting position.
- Repeat for 8-12 reps on one side before switching to the other side.
6. Kettlebell Thrusters
The kettlebell squat thruster is the perfect exercise, as it combines two exercises into one movement. It works multiple muscle groups in the lower body, such as the glutes, quads, hamstrings, and core, while increasing explosiveness through kettlebells.
This power movement helps improve joint flexibility and mobility while also burning a ton of calories quickly in just one kettlebell workout session.
- Start by holding a kettlebell in front of your chest with both hands, and stand with your feet shoulder-width apart.
- Bend your knees and hips and lower your body into a squat. Keep your weight in your heels.
- Push back up to the starting position, then press the kettlebell overhead, straightening your arms, then lower the kettlebell back to your chest
- Repeat the squat and press for 8-12 reps.
7. Kettlebell Push Press
The Kettlebell Push Press is an upper-body exercise that targets your shoulders, triceps, and chest. This kettlebell workout focuses on using heavier kettlebells instead of smaller kettlebells used in other kettlebell exercises.
By performing Push Press, you can simultaneously engage multiple muscle groups while also helping to increase your power output and overall muscular strength because it builds larger muscle fibers quickly. The Kettlebell Push Press exercise provides a stronger upper body, improved posture, and improved balance.
- This exercise is challenging, so warm up thoroughly before attempting it.
- Start by holding a kettlebell in one hand at shoulder height, and stand with your feet shoulder-width apart.
- Dip your knees slightly, then explode up, pressing the kettlebell overhead.
- Lower the kettlebell back to shoulder height, then repeat for 8-12 reps on one side before switching to the other.
The Bottom Line
Kettlebells offer a unique and effective workout experience for individuals of all fitness levels. The 7 exercises highlighted in this article are some of the best and most versatile moves to add to your workout routine. Whether you're looking to build strength, increase your endurance, or mix up your exercise routine, kettlebells can help you achieve your fitness goals.
Remember, it's essential to start slow and gradually increase the weight as you get stronger. Good form and technique are crucial to avoiding injury and getting the most out of your kettlebell workout. If you're new to kettlebells, it's always a good idea to consult a professional trainer to ensure you're using the right weight and performing the exercises correctly. With dedication and consistency, you'll soon see the many benefits that kettlebells have to offer.