5 Awesome Beginner KettleBell Workouts

The benefits of a kettlebell workout are impressive.  They actually are more effective than a dumbbell workout.

The center of gravity on a kettlebell is is lower than it’s handle making it harder to control.  This requires you to use more of a your muscle groups thus delivering a better workout.

Starting from your arm core then to the rest of your body your getting a more complex exercise. Your entire body has to work even harder to control the kettlebell than it would a dumbbell.

The kettlebell allows you to do many individual exercises and transition to them with ease. It’s no longer necessary to invest in complex expensive equipment to get a great workout.

Another benefit of a kettlebell workout is it gets your heart rate up thus giving you a cardio workout at the same time. The result is you will burn more calories with a kettlebell workout so it really is the best way to lose weight fast.

Here are 5 great beginner kettlebell workouts to get you acquainted with your kettlebell. These are easy to do and not to strenuous.

1. Windmill

What you’ll need: An 8- to 12-pound kettlebell (Premium bell, $29 to $35, power-systems.com) Targets: Shoulders, back, abs,obliques, and hips

  • Holding handle of kettlebell in right hand, arms by sides, stand with feet slightly wider than shoulder-width apart.
  • Bend right elbow by side to bring right hand in front of shoulder so that ball of kettlebell rests on front of forearm.
    • Turn both feet 45 degrees to left and extend right arm overhead, with elbow locked; look up at right hand. Keeping eyes up, right arm extended toward ceiling and chest open, hinge to left and slightly forward, tracing left hand down left shin until it touches toes.
    • Push into left heel as you slowly lift torso straight back up to standing position. Lower kettlebell to return to start.
    • Do 5 reps; switch sides and repeat.

2. Slingshot

Targets: Back, arms, abs, and obliques

  • Stand with feet shoulder-width apart, holding handle of kettlebell in both hands, arms extended at waist level in front of you.
  • Release left hand so you’re gripping handle with right hand.

3. Two-Handed Swing

Targets: Shoulders, back, hips, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding handle of kettlebell with both hands, arms in front of thighs, palms in.
  • Squat, keeping chest open and back flat, and hinge forward from hips as you swing kettlebell with control through legs behind you.

4. High Pull

Targets: Shoulders, arms, butt, and hamstrings

  • Stand with feet slightly wider than shoulder-width apart, toes turned out 45 degrees, with kettlebell on floor between legs, arms by sides.
  • Squat, keeping chest open and abs engaged, as you grip handle of kettlebell with right hand, palm in.

5. Lunge Press

Targets: Shoulders, back, arms, abs, butt, and legs

  • Stand with feet hip-width apart, holding sides of kettlebell handle with both hands in front of chest, elbows bent by sides, palms in.

Try these beginner workouts at low intensity at first. After you’re comfortable with them you can increase reps and intensity. While kettlebell exercises are beneficial, it’s best to work on your technique as well. It’s easy to get injured with something this heavy through accident or poor form. It’s best to find professional advice from a licensed trainer who can teach you proper form and technique.  These tips are just to get you started using a great piece of exercise gear.

Leave a Reply

Your email address will not be published. Required fields are marked *