Kettlebell Workouts Perfect for Beginners - Part 1

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It wasn’t long ago that kettlebells were practically unknown, and nobody knew how to train with them. These days, they have become an incredibly popular tool for fitness, andyou can practically find kettlebells at nearly any gym in the world.

However, most people still don't have the specialized knowledge to train with kettlebells. To eliminate the mystery around this type of workout, this series of articles will explain to you step by step how to safely and effectively start training with kettlebells.

At first glance, the kettlebell may seem intimidating, especially for those who are new to this. After all, a kettlebell is basically a cannonball welded onto a thick handle that you swing around your body in a ballistic manner; it’s natural to have a bit of fear!

Learning how to use a kettlebell isn’t necessarily easy, but it’s worth the time investment to get the fat-burning and muscle-building benefits that lifting kettlebells provides. Spending too much time sitting at a desk affects your glutes, hamstrings, upper back, and core.

Luckily, kettlebell training targets those specific areas of the body where you need to gain more strength and flexibility. While most often used for ballistic movements like swings, cleans and snatches, you can also perform standard dumbbell exercises with kettlebells.

The versatility and applicability of kettlebell training make kettlebells the perfect tool for both at-home fitness as well as group classes at a gym. Little space is needed, and an effective workout can take as little as 20 minutes and require just one or two kettlebells.



In part one of our Kettlebell Workouts for Beginners Series, we will perform a full body workout focusing on seven major compound movement patterns. This workout is designed to develop a solid foundation of strength, increase muscle definition, and improve endurance in all major muscle groups.

The workout requires only one kettlebell. We recommend that women start with a 6-8 kg (13-18 lbs) kettlebell, and men with a 10-12 kg (22-26 lbs) kettlebell.

The workout is split performed in two different ways:

1. Consecutive Sets – perform three sets of 8-12 reps per exercise with 30-45 seconds of rest between sets.


2. Circuit- perform each exercise for 60 seconds back-to-back, then rest for 60 seconds. Do 3 or 4 sets.

Goblet Squat

Primary Muscles Targeted: quadriceps, gluteal muscles, and hamstrings

1. Stand upright with your feet about hip-width apart. Hold the sides of the kettlebell handle in both hands at chest height while keeping your elbows tucked in.


2. Squat down, bending at the hips and knees while maintaining an upright, neutral spine.


3. Lower down until your thighs are parallel or slightly below parallel with the floor. Tap the inside of your knees with your elbows. Push through your heels and return to the upright position, finishing with fully extended hips by contracting the glutes.

Single Arm Overhead Press

Primary Muscles Targeted: deltoids, latissimus dorsi, trapezius, and triceps

1. Start with the kettlebell in the rack position. Hands need to be inserted through the bell handle fully, so the handle lays diagonal across your palm, and the kettlebell is resting in the V of your shoulder, elbow, and hand.


2. Activate your lats by depressing and retracting your shoulder, then press the kettlebell overhead, extending your arm fully and locking your elbow out in the top position. Make sure to squeeze your glutes and brace your core throughout the press.


3. Lower the kettlebell back down to the start position, keeping the lats active by depressing the shoulder (this will set you up for a strong rep to follow).


4. Repeat the movement on the other side.

Single Arm Bent Row

Primary Muscles Targeted: latissimus dorsi, rear deltoids, trapezius, rhomboids, erector spinae.

1. Similar to a lunge stance, place one of your legs forward and bend the other one in the back.  Hinge at the hips and put the kettlebell on the floor on the side opposite to your front foot. Hold the handle with the opposite side hand. Maintain a neutral (flat) spine position throughout the movement.


2. Lift the kettlebell by drawing your elbow toward your belly button, and squeezing your shoulder blades together. Instead of pulling your elbow up as high as you can, focus on creating tension through the lats and upper back by pulling your shoulder blade down and back. The elbow should just come to the side of the ribs or slightly above if the goal is targeting your back muscles.


3. Lower the kettlebell back to the floor and release the shoulder blade before reengaging it for the next repetition.


4. Repeat movement on the other side.

Stiff Leg Deadlift

Primary Muscles Targeted: hamstrings, gluteus maximus, and erector spinae

1. Start with your feet about hip-width apart, the kettlebell between the feet.  After you slightly bend your knees, hinge at the hips. Grab hold of the kettlebell handle with both hands. The shoulders should be over the toes. The spine should be neutral, with shoulders at or above hip level, and upper back muscles engaged.


2. Descend and touch the floor with the kettlebell. As you come back up, extend the hips into a standing position while contracting the glutes to complete the movement.


3. In subsequent repetitions, only go down as far as you can while maintaining a neutral spine with a slight bend in the knees. If you can't maintain a neutral spine while you bring the kettlebell all the way down to the floor, use a box or elevated platform to limit your movement.

Lying Chest Press

Primary Muscles Targeted: pectoralis major, deltoids, and triceps.

1. Lie on your back with your feet flat on the ground and knees bent. Bring the kettlebells into position on either side of your body. Insert your hands through the handles fully and keep your elbows tightly next to your body.


2. Press the kettlebells up and over the chest while the elbows get locked out. Lower the kettlebell back down until the elbows touch the floor. Keep the lower back flat throughout the movement.

Straight Arm Crunch

Primary Muscles Targeted: rectus abdominis, internal and external obliques, and hip flexors

1. Lie on your back with your feet flat and knees bent, hands holding onto either side of the kettlebell handle (the heavy bottom of the kettlebell up toward the ceiling).


2. Engage your core by lifting the shoulder blades and then the upper back up off the floor for a few inches. Push the kettlebell toward the ceiling. Keep your neck in a neutral position (avoid excessively pulling your chin into the chest).


3. Slowly lower the shoulder blades back down to the floor, vertebrae by vertebrae. Keep your arms straight throughout the exercise.

Offset Farmer Carry

Primary Muscles Targeted: full body

1. Use a single arm deadlift with a neutral spine to come to a standing position, holding the kettlebell by the handle in one hand to the side of your body.


2. Walk at a controlled speed, maintaining an upright neutral spine with core engaged and shoulder blades pinched together.


3. Switch the kettlebell to the other side and repeat.


4. Carry the kettlebell for about 30 seconds – 1 minute per arm.

As you build strength and endurance, you will be able to increase weight and reps. You should always ensure that you are executing all kettlebell movements with proper form to avoid injury.

Stay tuned for more beginner kettlebell workouts in part two of our 10-part Kettlebell Workouts for Beginners Series.

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About Kettlebell Kings

Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at  www.kettlebellkings.com. For more information, call us at 855-7KETTLE to learn more.