5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (2023)

FAQs

How many kettlebells do I need beginner? ›

As a beginner I recommend that you start with just one kettlebell but once you have mastered all the basic exercises you can progress to 2 kettlebells.

Beginner kettlebell exercises are an excellent way to add variety to your workout routine, whether you're new to strength training or just getting a little bored with your go-to dumbbell moves.

For many popular kettlebell workouts you will be working within this rep range. A classic lifting format is 10 reps x 3 – 5 sets. Rest between sets will be around 60 – 90 seconds each.

Unlike dumbbells, you only need one kettlebell of each size. This is because kettlebell training is functional exercise at its best. In fact, working only one side of your body at a time allows you to work more muscle groups.

To make the exercise easy and comfortable for you, here's the suggested kettlebell size for beginners: Kettlebell size of 35lbs (16kg) for males. Kettlebell size of 18lbs (8kg) for women.

An average, active women should start with a kettlebell between 6 kg - 13 lb and 8 kg - 18 lb. An athletic woman should start with a kettlebell between 8 kg - 18 lb and 12 kg - 26 lb and out of shape, inactive women should try a bell between 4 kg - 9 lb and 6 kg - 13 lb.

A 10 minute kettlebell workout is enough time to activate every muscle in your body while at the same time challenging your cardio. For those short on time the following workout is the perfect recipe to maintain and improve your overall strength, mobility, cardio and burn those unwanted calories.

The kettlebell minimum effective dose is designed for busy people like you. The objectives are simple. 20-30 minutes twice a week is all you'll need. And if you own a kettlebell, you don't even need to leave the house.

It is possible to use kettlebells everyday but it will depend on the intensity of the workouts, your current experience and how quickly you recover from the workout.

How many kettlebell swings a day for beginners? ›

Experienced athletes should aim for 100 in a single set, beginners should do sets of 10 to 25 reps. Beginner athletes should complete the 100 swings in smaller sets in order to healthily and gradually ease into the workout. Completing the 100 swings in sets of 10 to 25 swings per set is recommended.

Kettlebell Training is intense. Most exercises use the whole body and over 600 muscles at a time. Workouts should be kept short and repeated often. So a regular schedule may include a 10 – 15 minute workout 3-5 times per week.

How quickly do you see results from kettlebells? With a good diet and a sensible kettlebell training program you will start to see cardio, strength, muscle and fat loss improvements within 30 days.

Kettlebell swings have a plethora of benefits, such as improved cardiovascular fitness, strength, and power. They're also a high intensity yet low impact workout that can burn a ton of calories in a short period of time, making them convenient for anyone with a busy schedule.

Along with benefits, kettlebells have some risks. One is obvious: dropping the weight on your foot (nothing a goddess would do, but I might by accident). Other pitfalls: lifting too much too soon or lifting a kettlebell the wrong way can lead to muscle strains, rotator cuff tears, and falls.

Once you feel comfortable, gradually add weight. Start with kettlebells that are at a lighter weight (but not at a level where the exercises are super easy) and work your way up to a heavier weight that you can tolerate. As for how often you should train, Hewett suggests training two to three times a week.

Kettlebells can help you lose weight because exercises can use up to 600 muscles at a time increasing calorie burn, raising your metabolic rate and challenging your cardio. Training with kettlebells can also produce an after-burn effect leading to further calorie burn for up to 24 hours.

If done with adequate weight, it will build muscle like no other. The movement is a combination of a hinge, pull and press. It can be done with a single kettlebell or double.

Using kettlebell exercises for seniors and older adults can be highly effective at improving health, fitness and wellbeing. Regular kettlebell training can improve balance, strength, your metabolism, help with fat loss and confidence.

Kettlebell work is a little more casual than loading up a barbell with weights: do enough swings and get-ups, and you'll get a pretty good workout. Since kettlebells are so compact and can be picked up any time, lifters can just use them casually and get a bit of a stimulus.

Is walking with kettlebells good? ›

Walking works your lower body, but incorporating kettlebell rack walks into your routine can increase upper-body strength. Aim to keep your elbows low and close to your ribcage and your hands close together. These walks can get difficult fast, so use lighter kettlebells than you did in the exercises above.

This kettlebell exercise is not only great for your abs but also your back and hips. It's a wonderful exercise to try to strengthen your muscles and focusing on your core. To perform this exercise correctly, it's vital that you hold the kettlebell tightly and to not let the weight rest on the body.

Benefits: Kettlebell swing is an ideal exercise to lose body fat and it helps to improve cardiovascular fitness. This exercise is even good for building strength and power.

Kettlebell workouts can tighten and tone your whole body, but the dynamic all-muscles-on-deck movements also burn a heck of a lot of calories—on par with running a 6-minute mile, according to researchers at the University of Wisconsin‚ La Crosse, who evaluated the energy output of a typical kettlebell session.

The kettlebell swing normally targets your core and upper body muscles, including your hamstrings, glutes, and shoulders. Kettlebell swings will help you burn more calories, improve your endurance, scorch fat, reduce low back pains, and enhance your body posture. You can do them every day to achieve the best results.

Kettlebell swings work throughout the body, from your arm, and shoulders to your chest, abs, hips, quads, and hamstrings. But their main specialty is actually the part often neglected the most during workouts – your upper back muscles.

To implement into your workout, we recommend 30-40 second work followed by 15 seconds rest. Repeat for 5 to 10 rounds. Do this 2-4 times a week and you'll see significant gains in your body, endurance, and overall quality of life.

Kettlebells can have a big impact on your body because they use up to 600 muscles per exercise, add muscle and definition, improve your heart and lung capacity, strengthen joints, and develop explosive power for sports. Kettlebells are also excellent for fat loss.

Kettlebells can provide a great cardio and strength training workout. The movements involve the entire body and work on areas such as balance, coordination, and power development in ways you won't get with dumbbells or a barbell.

In addition to making you stronger, building your muscles, and improving your heart health, doing a hundred kettlebell swings each day will also improve your endurance. You will be able to last longer with any type of exercise that you perform, including gym workouts and endurance activities like running.

Is a 15 minute kettlebell workout effective? ›

Kettlebells are the perfect tool for a 15-minute, busy-guy workout. After all, kettlebells look like something your kids might have left lying around the house—which is where you're likely squeezing in a workout these days. Plus, a 15-minute kettlebell workout is great for burning plenty of calories in minimal time.

Beginners should start with sets of 10 and build up volume progressively. I've found that anywhere from 50-100 reps total is typically effective, but this will “depend”on many other things. If you're more experienced, the opposite end of the spectrum is Dan John's legendary 10,000 Swing Challenge.

Kettlebells have thicker handles than dumbbells, so you'll naturally improve the strength of your grip (and your forearms) when you use them! Kettlebell workouts involve a lot of movement, so your body is forced to use more effort just to complete the exercise giving you a great cardio workout too.

Perform 20 double handed swings at the beginning of every minute. The time left over after your 20 kettlebell swings until the start of the next minute is for rest. Start with 5 minutes (that would be a total of 100 swings) and work up to 10 minutes (total of 200 swings).

While 50 swings may not seem like much, you'd be surprised how much a difference this simple act can have in positively impacting your work capacity, grip & core strength, swing technique, body composition, and more.

The kettlebell swing is a great full-body exercise; working the glutes, hamstrings, quadriceps, erectors, trapezius, rhomboids, deltoids, and abdominals. Different variations can be used to target each muscle group more and target your own weaknesses.

But kettlebells are more like a rocket ship that can blast massive amounts of calories in a very short space of time. Doing a high-intensity kettlebell weight loss workout just two or three times a week will burn more calories than gentle jogging every day.

20-30 minutes twice a week is all you'll need. And if you own a kettlebell, you don't even need to leave the house.

If you are an absolute beginner, a 4kg kettlebell is a great option. It will provide enough resistance to challenge you, but it will never put too much on your body, causing injuries. A kettlebell workout with less load is a perfect opportunity to practice your form, and master swing, clean and press techniques.

MANY studies have been conducted on kettlebell training and the general consensus is that the kettlebell is GREAT for any strength and conditioning program, primarily weightlifting and powerlifting. The kettlebell alone is enough to whip you into shape because… The Kettlebell will: Improve cardiovascular health.

Is kettlebell good for belly fat? ›

Benefits: Kettlebell swing is an ideal exercise to lose body fat and it helps to improve cardiovascular fitness. This exercise is even good for building strength and power.

How quickly do you see results from kettlebells? With a good diet and a sensible kettlebell training program you will start to see cardio, strength, muscle and fat loss improvements within 30 days.

It is possible to use kettlebells everyday but it will depend on the intensity of the workouts, your current experience and how quickly you recover from the workout. The kettlebell swing is one exercise that you may be able to perform daily.

Kettlebell Training is intense. Most exercises use the whole body and over 600 muscles at a time. Workouts should be kept short and repeated often. So a regular schedule may include a 10 – 15 minute workout 3-5 times per week.

An average, active man should start with a kettlebell between 8 kg - 18 lb and 12 kg - 26 lb. Athletic men should start with a kettlebell between 12 kg - 26 lb and 20 kg - 44 lb. Out of shape, inactive men should try an 8 kg - 18 lb kettlebell.