Kettlebell workouts are an excellent way for beginners to build strength, improve fitness, and add variety to their exercise routine.
If you’re new to kettlebells, don’t worry! These compact weights are easy to use and highly effective for full-body workouts.
This guide will introduce you to the basics of kettlebell training and provide you with a few beginner-friendly exercises to get started. Ok then lets start about kettlebell workouts for beginners.
Why Kettlebell Workouts Are Great for Beginners
Kettlebells are versatile and user-friendly, making them a great option for people new to working out. Here’s why you should consider incorporating kettlebells into your fitness routine:
- Full-Body Workout: Kettlebell exercises target multiple muscle groups at once, giving you a full-body workout in a shorter amount of time.
- Improves Strength and Cardio: You’ll build muscle while also getting your heart rate up, improving both strength and cardiovascular fitness.
- Core Engagement: Many kettlebell movements require you to engage your core, improving balance and stability.
- Joint-Friendly: Kettlebells are easier on your joints than heavy barbells or machines because they allow for more natural movement patterns.
- Convenience: Kettlebells don’t take up much space and can be used at home or in the gym.
How to Choose the Right Kettlebell
When starting out with kettlebells, it’s important to choose the right weight to avoid injury and ensure proper form. A good starting weight for most beginners is:
- Women: 8–12 kg (18–26 lbs)
- Men: 12–16 kg (26–35 lbs)
If you’re completely new to strength training, you might want to start with a lighter kettlebell and gradually work your way up.
Tips for Getting Started with Kettlebell Workouts
Before diving into exercises, keep these tips in mind to stay safe and get the most out of your workout:
- Focus on Form: Proper technique is key when using kettlebells. Start with light weights to ensure you’re moving correctly.
- Engage Your Core: Many kettlebell exercises involve dynamic movements. Always keep your core engaged to maintain balance and prevent injury.
- Use Controlled Movements: Avoid swinging the kettlebell wildly. Controlled, smooth movements are more effective and safer.
- Start Slow: Don’t rush through your workout. Take your time to master each exercise before adding weight or increasing reps.
Beginner Kettlebell Exercises
Here are some basic kettlebell exercises that are perfect for beginners. These moves will target your major muscle groups and help you build strength and coordination.
1. Kettlebell Deadlift
The kettlebell deadlift is a simple yet effective exercise for strengthening your hamstrings, glutes, and lower back.
How to Do It:
- Stand with your feet shoulder-width apart and the kettlebell on the floor between your feet.
- Hinge at your hips and bend your knees slightly, keeping your back flat.
- Grab the kettlebell handle with both hands.
- Stand up, driving through your heels and squeezing your glutes at the top.
- Lower the kettlebell back down in a controlled motion and repeat.
Reps: Start with 10–12 reps for 2–3 sets.
2. Kettlebell Goblet Squat
The goblet squat is a great lower-body exercise that works your quads, glutes, and core.
How to Do It:
- Hold the kettlebell by the handle with both hands at chest height, elbows pointing down.
- Stand with your feet slightly wider than hip-width apart.
- Lower into a squat by bending your knees and pushing your hips back.
- Keep your chest lifted and core engaged.
- Return to standing by driving through your heels and squeezing your glutes.
Reps: Start with 8–10 reps for 2–3 sets.
3. Kettlebell Swing
The kettlebell swing is a dynamic movement that targets your legs, core, and shoulders, while also getting your heart rate up.
How to Do It:
- Stand with your feet shoulder-width apart and the kettlebell on the floor in front of you.
- Hinge at the hips, grab the kettlebell with both hands, and swing it between your legs.
- Using the power of your hips and glutes, swing the kettlebell up to chest height.
- Let the kettlebell swing back down between your legs and repeat the movement in a fluid, controlled motion.
Reps: Start with 10–15 swings for 2–3 sets.
4. Kettlebell Shoulder Press
This exercise focuses on your shoulders, arms, and core, and can be done standing or seated.
How to Do It:
- Hold the kettlebell in one hand at shoulder height, with your elbow bent and your palm facing forward.
- Press the kettlebell overhead, extending your arm fully.
- Lower the kettlebell back to the starting position and repeat.
- Switch arms after completing the set.
Reps: Start with 8–10 reps on each arm for 2–3 sets.
5. Kettlebell Row
The kettlebell row is excellent for building strength in your back, arms, and shoulders.
How to Do It:
- Place the kettlebell on the floor in front of you.
- Step back with one leg and bend your front knee, keeping your back flat and the kettlebell on the inside of your front foot.
- Grab the kettlebell with one hand and pull it toward your hip, keeping your elbow close to your body.
- Lower the kettlebell back to the floor in a controlled motion.
- Switch sides after completing the set.
Reps: Start with 8–10 reps on each side for 2–3 sets.
Beginner Kettlebell Workout Routine
Here’s a simple beginner kettlebell workout that you can do at home or at the gym. It covers all major muscle groups and can be completed in under 30 minutes.
Warm-Up: 5–10 minutes of light cardio (e.g., walking, jumping jacks, or marching in place).
Workout:
Kettlebell Deadlift – 12 reps
Kettlebell Goblet Squat – 10 reps
Kettlebell Swing – 15 reps
Kettlebell Shoulder Press – 8 reps per arm
Kettlebell Row – 10 reps per side
Repeat the circuit 2–3 times, resting for 30–60 seconds between exercises.
Cool Down: Stretch your legs, arms, and back to help with flexibility and prevent muscle soreness.
Safety Tips for Kettlebell Training
- Start Light: Begin with a lighter kettlebell and work your way up as you master the exercises and build strength.
- Maintain Good Posture: Always keep your back straight, especially when lifting or swinging the kettlebell, to avoid injury.
- Engage Your Core: Tightening your core helps protect your lower back and makes exercises more effective.
- Don’t Rush: Focus on controlled movements rather than trying to go fast. Quality is more important than quantity.
Best kettlebell brands
When choosing a kettlebell, it’s important to look for high-quality materials, comfort, and durability. Here are some of the best kettlebell brands known for producing top-notch products that suit a variety of fitness levels, from beginners to advanced users:
1. Kettlebell Kings
- Why It’s Great: Kettlebell Kings is widely regarded as one of the top kettlebell brands. Their kettlebells are known for their durability, precision, and high-quality finish. They offer a variety of styles, including competition kettlebells and powder-coated cast iron models.
- Best For: Serious fitness enthusiasts and those looking for long-lasting kettlebells. The powder coating provides a great grip, and their competition kettlebells are designed to meet high standards.
2. Rogue Fitness
- Why It’s Great: Rogue Fitness is well-known in the fitness world for their high-quality equipment, and their kettlebells are no exception. They offer both cast iron and competition-style kettlebells, with a variety of weights and finishes. Rogue kettlebells are precision-machined, ensuring accuracy in weight and balance.
- Best For: Those seeking durable, well-balanced kettlebells for intense workouts. Rogue’s kettlebells have a smooth finish, providing excellent grip for both beginners and seasoned lifters.
3. Onnit
- Why It’s Great: Onnit is known for its creative, high-quality functional fitness equipment. Their kettlebells, especially the Primal Kettlebells line, are eye-catching with unique designs (e.g., ape, chimp, and werewolf heads), but they are also highly functional and made from durable cast iron.
- Best For: Those who want a functional yet visually striking kettlebell. The textured surface provides a good grip, and the unique designs make workouts more fun.
4. Bowflex SelectTech 840 Adjustable Kettlebell
- Why It’s Great: Bowflex offers an adjustable kettlebell that can replace multiple weights. The SelectTech 840 Adjustable Kettlebell can be adjusted from 8 to 40 lbs with a simple dial mechanism, making it a great space-saving option for home gyms.
- Best For: Beginners or those with limited space. It’s ideal for people who want a range of weights without buying multiple kettlebells.
5. TRX Kettlebells
- Why It’s Great: TRX is best known for its suspension trainers, but their kettlebells are also highly regarded. Made from durable, gravity-cast iron with a powder-coated finish, TRX kettlebells have a smooth, ergonomic handle that’s easy to grip and comfortable for a variety of exercises.
- Best For: People who want a simple, solid kettlebell with a good grip and high durability. TRX kettlebells are great for both beginners and intermediate users.
6. CAP Barbell
- Why It’s Great: CAP Barbell offers affordable, durable kettlebells made from solid cast iron. They have a powder-coated surface for extra grip and comfort. While they are budget-friendly, CAP kettlebells are durable enough for regular use.
- Best For: Budget-conscious beginners who want a good, basic kettlebell without breaking the bank.
7. Amazon Basics Kettlebell
- Why It’s Great: The Amazon Basics line offers affordable and reliable kettlebells, making it a good option for beginners. These kettlebells are made of cast iron with an enamel finish, and they have a wide handle for easy gripping.
- Best For: Beginners looking for an affordable, no-frills kettlebell to start their fitness journey.
8. Rep Fitness Kettlebells
- Why It’s Great: Rep Fitness offers high-quality, durable kettlebells with a great balance between price and performance. Their kettlebells feature a powder-coated finish and smooth, comfortable handles for a secure grip. They also offer competition-style kettlebells for those looking for precision.
- Best For: Fitness enthusiasts who want good value and a durable, comfortable kettlebell for both basic and advanced movements.
9. Ader Fitness
- Why It’s Great: Ader Fitness kettlebells are known for their smooth finish and ergonomic handle design, making them easy to grip and ideal for all kinds of kettlebell exercises. They offer a wide variety of weights and sizes.
- Best For: Lifters looking for a classic, well-made kettlebell with a comfortable handle. Great for both beginners and intermediate users.
10. Yes4All
- Why It’s Great: Yes4All offers an affordable line of kettlebells that are well-suited for beginners. Their kettlebells come in a variety of sizes and weights, and they are made from durable cast iron with a vinyl coating to protect floors and reduce noise.
- Best For: Beginners on a budget who still want a durable and functional kettlebell. These are great for light to moderate kettlebell exercises.
Things to Consider When Choosing a Kettlebell
Weight: Choose a weight that’s challenging but not too heavy. Beginners should start with a lighter kettlebell (8–12 kg for women and 12–16 kg for men) and gradually increase the weight as they progress.
Handle Size: Look for a kettlebell with a smooth, comfortable handle that allows you to grip it firmly. The handle should be wide enough to hold with both hands for exercises like kettlebell swings.
Material: Most high-quality kettlebells are made from cast iron or steel. Some also have powder-coated or vinyl finishes, which can improve grip and prevent floor damage.
Shape: Competition kettlebells have a uniform size and shape, regardless of weight, making them a good option if you want consistency in your workouts. Traditional cast iron kettlebells increase in size as the weight increases.
Finish: A powder-coated finish provides a good grip, even when your hands are sweaty. Vinyl coatings protect both your kettlebell and floors but can sometimes make the handle slippery.
Final Thoughts
Kettlebell workouts are a fantastic way for beginners to build strength, improve endurance, and get a full-body workout. The exercises are simple to learn, but they deliver big results. Start with the basic movements outlined above, and as you become more confident, you can increase the weight and complexity of your exercises.
Remember, consistency is key! Incorporating kettlebell training into your routine 2–3 times a week can lead to noticeable improvements in your strength, fitness, and overall health.