7 Kettlebell Exercises for Beginners
Why We Love Kettlebell Exercises
What we particularly love about kettlebell exercises is that they are a great way to ease into fitness. They are relatively easy to use and can be adapted to different fitness levels.
What’s more, kettlebell exercises are compound movements – meaning they work for multiple muscle groups at once, making them a time-efficient way to improve overall strength and fitness. They’re a great option for anyone wanting to get fit on a budget!
Kettlebell exercises also offer a low-impact, low-intensity option for people who may be recovering from an injury or have joint pain. Unlike high-impact exercises such as running or jumping, kettlebell exercises are often done with slow and controlled movements, reducing the risk of injury.
That being said, beginners should probably start with lighter kettlebells, taking the time to focus on proper form and technique to prevent injury.
Of course, it’s always best if you could hire a personal, certified kettlebell instructor to guide you, but we know that’s not in everyone’s budget (nor, in fact, in their list of life’s priorities, understandably) – so below we will run through a few safety tips, along with our favourite beginner’s exercises.
Kettlebell exercises are generally safe when performed with proper form and technique. However, as with any exercise program, there are some safety tips to keep in mind to prevent injury:
Start with lighter weights: Anyone new to kettlebells should start with lighter weights to build strength and improve form. Gradually increase weight as you become more comfortable and confident with your technique.
Warm up properly: Before beginning any kettlebell exercise (or any exercise, really), it’s important to warm up your muscles with some light cardio and stretching.
Use proper technique: Proper technique is essential to prevent injury. Focus on keeping your back straight, your core engaged, and your movements controlled and deliberate.
Keep the kettlebell close to your body: During exercises such as the swing or clean, keep the kettlebell close to your body to avoid swinging it out of control.
Avoid overtraining: Overtraining can lead to injury and burnout. We know it’s easy to get enthusiastic and carried away at the start, but it’s important to give your body time to rest and recover between workouts.
Keep water at hand: Drinking plenty of water before, during and after your kettlebell workout is a habit you want to get into – the last thing you want is to get dehydrated! Remember, good hydration is one of the many essential health tips for women of all shapes and sizes.
7 Great Kettlebell Exercises to Get You Started
Now, down to business – here are the 7 best kettlebell exercises to begin your new addiction:
Kettlebell Goblet Squats
If you’ve done squats before, you’ll be on familiar ground. The goblet squat is a great exercise for building lower body strength.
To perform this exercise, hold a kettlebell by the horns with both hands and stand with your feet shoulder-width apart.
Squat down, keeping your chest up and your back straight and then stand back up. Rinse and repeat. If you’re new, you might want to start with three sets of ten.
Kettlebell Deadlifts
The kettlebell deadlift is a great exercise for targeting the posterior chain – which includes the hamstrings and lower back muscles.
To do this exercise, stand with your feet shoulder-width apart as before and the kettlebell on the ground between your feet. Bend your knees and hips to pick up the kettlebell, keeping your back straight and your chest up.
Return the kettlebell to the ground and repeat – again, start with three sets of ten on a light weight and then reflect and see how you feel.
Kettlebell Swings
The kettlebell swing is a full-body exercise that targets the hamstrings, bum and back muscles while also improving cardio endurance.
Hold the kettlebell with both hands, swing the kettlebell back between your legs, and then use the momentum to swing it forward to shoulder height. Try to keep control of the kettlebell so it doesn’t go flying!
Kettlebell Bent-Over Rows
The bent-over row is an effective exercise for targeting the upper back muscles.
Stand with your feet shoulder-width apart and hold the kettlebell in one hand.
Bend forward at your hips, keeping your back straight and lift the kettlebell toward your chest.
Lower the kettlebell and repeat on the other side.
Kettlebell Lunges
So many people hate lunges, but nobody will say they’re an ineffective exercise! Once you get the hang of them, they’ll work wonders.
Kettlebell lunges are a great way to strengthen the legs and improve your balance.
Hold the kettlebell in one hand and step forward with the opposite leg.
Bend both knees to lower into a lunge, then stand back up and repeat on the other side.
Kettlebell Turkish Get-Ups
The Turkish get-ups work multiple muscle groups, including the shoulders, back and core.
To perform this exercise, lie on your back with the kettlebell in one hand. Use your other hand to push yourself up onto your elbow, then onto your hand, and then onto your knee.
Stand up while keeping the kettlebell extended overhead, then reverse the movement to return to the starting position.
Kettlebell Presses
Kettlebell presses are a great exercise for building upper body strength – particularly in the shoulders and triceps. Hold the kettlebell in one hand at shoulder height. Press the kettlebell overhead, then lower it back down and repeat on the other side.
Incorporating these seven exercises into your workout routine could make the world of difference to your attitude, confidence and fitness levels – give them a try today and let us know your favourite!