top of page
Search

Top 5 Kettlebell Exercises For Beginners


Kettlebell Exercises For Beginners

Kettlebell exercises can be an excellent addition to your fitness routine, offering a versatile way to build strength, improve endurance, and increase overall fitness. If you're a beginner, it's important to start with exercises that are suitable for your fitness level to avoid injury. Here are five kettlebell exercises for beginners:


1. Kettlebell Goblet Squat:

  • Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands, elbows pointing downward.

  • Keep your chest up, shoulders back, and core engaged.

  • Lower your body by bending your knees and hips, as if you're sitting back into a chair.

  • Go as low as your flexibility allows, ideally until your thighs are parallel to the ground.

  • Push through your heels to return to the starting position.

  • Perform 3 sets of 10-12 reps.


2. Kettlebell Deadlift:

  • Place a kettlebell on the ground between your feet.

  • Stand with your feet hip-width apart and toes pointing slightly outward.

  • Bend at your hips and knees to reach down and grasp the kettlebell with both hands.

  • Keep your back straight, chest up, and shoulders back.

  • Stand up by straightening your hips and knees while holding the kettlebell.

  • Lower the kettlebell back to the ground with control.

  • Perform 3 sets of 10-12 reps.


3. Kettlebell Russian Swing:

  • Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands in front of you.

  • Keep your back straight and hinge at your hips to lower the kettlebell between your legs.

  • Explosively swing the kettlebell forward and upward by thrusting your hips forward and extending your knees.

  • Let the kettlebell swing to chest level or slightly higher, but don't go overhead.

  • Allow the kettlebell to swing back down between your legs and repeat.

  • Perform 3 sets of 10-12 reps.


4. Kettlebell Single-Arm Row:

  • Place a kettlebell on the floor beside a bench or sturdy surface.

  • Stand next to the bench with your feet shoulder-width apart.

  • Bend at your hips and knees, keeping your back straight, and pick up the kettlebell with one hand.

  • Place your opposite hand and knee on the bench for support.

  • Pull the kettlebell toward your hip by bending your elbow and squeezing your shoulder blade.

  • Lower the kettlebell with control and repeat.

  • Perform 3 sets of 10-12 reps on each arm.


5. Kettlebell Halo:

  • Stand with your feet shoulder-width apart, holding a kettlebell by the horns (the sides of the handle) close to your chest.

  • Keep your core engaged and shoulders down.

  • Slowly and with control, circle the kettlebell around your head in one direction.

  • Perform 10-12 reps in one direction, then switch and perform 10-12 reps in the opposite direction.

  • This exercise helps improve shoulder mobility and stability.


Remember to start with a kettlebell weight that is manageable for you, gradually increasing the weight as you become more comfortable with the exercises. Proper form is crucial to prevent injury, so consider working with a fitness professional to ensure you're performing these exercises correctly.

5 views
bottom of page