Kettlebell workouts are becoming more and more popular, and for good reason. They are an incredibly efficient way to work out your entire body in a short amount of time. Plus, they are really fun!
If you are thinking about starting a kettlebell workout routine, here are 4 beginner-friendly exercises to get you started:
*If you’d like my personal help with learning how to use kettlebells safely and effectively, click the link below, put the words “KB JUMP START” in the subject line and I’ll send you more info on our Beginner Kettlebell Jump Start program -> https://www.forestvancetraining.com/contact
Top 4 Kettlebell Exercises for Beginners
1 – The KB Squat
Holding the KB by the horns with both hands, perform a squat. Keep the chest up and shoulders down and back! And remember to sit back – and keep the knees behind the toes.
2 – The KB 1/2 Turkish Get Up
Start lying on the floor with the KB at shoulder level. Pull it into the body, roll over to your back, and press the weight in front of your chest, kind of like you’re doing a dumbell bench press.
‘Punch’ the weight up towards the ceiling while pivoting on the opposite elbow. The same leg as arm is up and should be bent at this point with the heel planted on the ground. Come up until the arm on the ground is straight, and then simply reverse the movement. That’s one rep.
3 – The KB Sumo Deadlift
A great exercise for the legs, hips, core, and back. It’s also key to learn this one before moving on to the swing.
With the kettlebell between your feet, start the movement by pulling the hips back. Imagine there is a wall behind you and you’re tapping it with your hips.
You should feel a nice stretch in the back of the legs at the bottom of the movement. Grab the KB with both hands and stand up with it. That’s one rep.
4 – The KB Swing
The beginning of this movement should be nearly identical to the Sumo Deadlift. Now, instead of simply picking the weight up, snap the hips (like you’re jumping) and let the kettlebell swing up to about chest level.
This is a totally lower body – driven movement. If you’re doing it right, you should feel the hams ‘load up’ at the bottom of the move, and the weight should float for second at the top.
Keep the arms relaxed and the shoulders down and back!
This article provides a list of beginner kettlebell exercises. If you are new to kettlebells, start with these exercises. They will help you get comfortable with the weight and learn the basic movements. Once you have mastered these exercises, you can move on to more challenging ones.
If you’d like my personal help with learning how to use kettlebells safely and effectively, click the link below, put the words “KB JUMP START” in the subject line and I’ll send you more info on our Beginner Kettlebell Jump Start program -> https://www.forestvancetraining.com/contact
-Forest and the FVT Team at ForestVanceTraining.com