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

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (1)

If you are new to kettlebell training or only have limited experience then this is the article for you. Below I’ve listed 5 simple kettlebell exercises for beginners that you should learn before any others.

Just mastering these 5 exercises will ensure the rest of your kettlebell training slots beautifully into place.

Below I’ve also included 4 x kettlebell workouts for beginners that you can use to practice the exercises.

Confused about what size weight to use?
View the best kettlebellstarting weights

OK, let’s get started…

1. Kettlebell Slingshot

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (2)

Our first beginners kettlebell exercise on the list is the kettlebell slingshot. The slingshot is a basic kettlebell exercisethat involves passing the kettlebell around the body from one hand to the other.

The slingshot is a great starter exercise because it helps you to acclimatise to the kettlebell weight as well as working the shoulders, core, and grip.

Keep the head and hips nice and still as you pass the kettlebell around the body

Later on in your training you will use the kettlebell slingshot as an exercise to catch your breath between other exercises or as a warm up before your main workout.

Related: Why I love the kettlebell slingshot

Watch a video of the kettlebell slingshot below:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (3)


Practice: 10 repetitions one way and then change direction and 10 repetitions the other way. Work up to 20 reps in each direction.

2. Kettlebell Halo

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


The kettlebell halois the kettlebell exercise for beginners you should know.The exercise involves taking the kettlebell around the head closely following the perimeter of the neck.

The kettlebell, during this exercise, should be kept nice and close to the neck and taken around the head in a nice rhythmical motion.

The kettlebell halo works deep into the shoulders and the whole of the upper body.

Again, like the slingshot exercise, the halo will be used later in your training both as a warm up exercise but also as an active recovery exercise in between other exercises.

(Video) 4 Minute Beginners Kettlebell Workout # 4 | Follow Along with Greg

Related: 7 kettlebell holding positions you need to know

Watch a video of the kettlebell halo below:


Practice: start with 5 in one direction and then change and 5 in the other direction. Work up to 10 alternating repetitions in each direction.

3. Kettlebell Good Morning

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (6)

A slightly more tricky kettlebell exercise for beginners next. The kettlebell good morning is not too demanding but it does require good body mechanics.

With the kettlebell held behind you with two hands against the mid back the body hinges forwards at the hips keeping the lower back flat.

The kettlebell good morning teaches you to hinge at the hips without arching the lower back and at the same time mobilising the hamstrings and hips.

As you hinge forwards you take a nice breath OUT and then as you return to the upright position you breathe in again.

Like the slingshot and halo, the good morning will later be used as more of a warm up based exercise or as a filler exercise in between others while you rest.

Related: 4 Steps to master the kettlebell swing for beginners

Watch a video of the kettlebell good morning below:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (7)


Practice: start with 5 repetitions, practicing your breathing and keep your back flat. Work up to 10 smooth reps.

4. Kettlebell Single Arm Deadlift

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (8)

Probably the most important kettlebell exercise for beginners is the single arm deadlift.

For this kettlebell exercise the weight is picked up off the floor using the hip hinge movement pattern. The back is kept beautifully flat as the legs, and buttocks do all the heavy lifting.

The kettlebell single arm deadlift is a full body exercise that uses most muscles in the body but more importantly coaches the hip hinge movement used later for the kettlebell swing.

(Video) KETTLEBELL FULL BODY WORKOUT FOR BEGINNERS - BEGINNER SERIES

Keeping your weight on the back half of your feet and not wearing shoes with raised heels will help dramatically with the movement and muscle activation.

Related: 7 kettlebell deadlift variations

Watch a video of the kettlebell single arm deadlift below:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (9)


Practice: start with 5 repetitions on each side moving slowly and deliberately. Work up to 15 beautiful reps on each side.

5. Kettlebell Goblet Squats

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (10)


Finally we move onto the all-important beginners kettlebell exercise, the goblet squat which involves squatting nice and deep while holding a kettlebell at chest height.

The squat is very important movement pattern for daily life and uses most muscles in the body, in particular your buttocks and legs.

It is important during the squat that you go down deep enough so that your thighs are parallel with the floor. If your squat is too shallow then you will not activate your buttocks and will over develop the thighs.

If you find deep squats demanding then you should practice without the kettlebell first.

A good squat without a kettlebell is worth a lot more than a badly performed squat holding one.

You can hold onto a pole, TRX, or resistance band attached in front of you to help strengthen the movement pattern before adding a kettlebell.

Just like the deadlift above, keeping your weight on the back half of your feet and keeping your chest up will help dramatically.

Related: 7 kettlebell squats you need to know

Watch a video of the kettlebell goblet squat below:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (11)


Practice: work on getting your squats nice and deep first before adding a kettlebell. Work up to 20 total reps holding a kettlebell.

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (12)

(Video) 25 Min Beginner Kettlebell Workout for Fat Loss - Kettlebell Workouts for Beginners Men & Women

4 Kettlebell Workouts for Beginners

Now we have listed the 5 basic kettlebell exercises for beginners lets put them together into a few 4 minute workouts.

There are 4 beginner workouts listed below each lasting only 4 minutes.

At first just follow along with each workout for the 4 minutes.

Once you have mastered the workout rest for 30 – 60 seconds and repeat it for a total of 3 times.

Once you can perform workout 1 for a total of 3 circuits then move on to workout 2 and so.

Do not progress onto the next workout until you can perform 3 circuits.

Woman should start with an 8kg (18lbs) or 12kg (25lbs) size kettlebell.

Men should start with a 12kg (25lbs) or 16kg (35lbs) size kettlebell.

Perform a workout 3 – 5 times per week.

Beginner Kettlebell Workout 1

  • Slingshot – clockwise x 20 reps
  • Single Arm Deadlift – left x 15 reps
  • Slingshot – anti-clockwise x 20 reps
  • Single Arm Deadlift – right x 15 reps
  • Slingshot – clockwise x 20 reps
  • Halo – alternating directions x 10 reps
  • Slingshot – anti-clockwise x 20 reps
  • Bodyweight Squats x 10 reps

Watch the follow along 4 minute easy kettlebell workout 1:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (13)

Beginner Kettlebell Workout 2

  • Slingshot – clockwise x 20 reps
  • Single Arm Deadlift – Left x 15 reps
  • Single Arm Deadlift – Right x 15 reps
  • Halo – clockwise x 10 reps
  • Slingshot – anti-clockwise x 20 reps
  • Halo – anti-clockwise x 10 reps
  • Bodyweight Squats x 20 reps

Watch the follow along 4 minute simple kettlebell workout 2:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (14)

Beginner Kettlebell Workout 3

  • Slingshot – clockwise x 20 reps
  • Slingshot – anti-clockwise x 20 reps
  • Halo – clockwise x 10 reps
  • Halo – anti-clockwise x 10 reps
  • Good Morning – 8 reps
  • Single Arm Deadlift – Left x 15 reps
  • Single Arm Deadlift – Right x 15 reps
  • Bodyweight Squats x 10 reps

Watch the follow along 4 minute basic kettlebell workout 3:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (15)

(Video) 5 Kettlebell Exercises Every Beginner Needs to Know

Beginner Kettlebell Workout 4

  • Slingshot – clockwise x 20 reps
  • Goblet Squat – 10 reps
  • Slingshot – anti-clockwise x 20 reps
  • Goblet Squat – 10 reps
  • Halo – clockwise x 10 reps
  • Single Arm Deadlift – left x 15 reps
  • Halo – anti-clockwise x 10 reps
  • Single Arm Deadlift – right x 15 reps

Watch the follow along 4 minute fun kettlebell workout 4:

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (16)

Conclusion

Kettlebell training can be confusing and is very different from other types of resistance based training.

Making sure that you begin with the correct exercises to build a solid foundation for future exercises is very important.

Above I’ve highlighted 5 basic kettlebell exercises that every beginner should start with and then 4 kettlebell circuits that you can use to practice them.

Become masterful at these 5 kettlebell exercises for beginners and the 4 basic kettlebell workouts.

Not only are these workouts great building blocks for the future but they are also highly effective in and of themselves.

Enjoy your kettlebell training.

5 Kettlebell Exercises for Beginners and 4 Beginner Kettlebell Workouts (17)

FAQ

What weight kettlebell should a beginner use?

Starting out most men will use either a 12kg (25lbs) or 16kg (35lbs) and women will use either an 8kg (17lbs) or 12kg. Technique is very important so don’t overdo it.

Are kettlebells good for beginners?

Beginners can perform full body exercises that feel very natural and can activate 100’s of muscles per movement. Beginners should start by learning the simple hip hinge.

How many kettlebell swings should a beginner do?

Beginners should start with 10 kettlebell swings using two hands and one kettlebell. Swing the 10 reps with excellent form, take a rest and repeat up to 10 times.

Mastered these 5 exercises? See the 5 Intermediate Kettlebell Exercises here

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(Video) 5 Best Kettlebell Exercises for Beginners

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.

How do you start a kettlebell only workout for beginners? ›

Here's that Beginner Kettlebell Workout one more time to recap:
  1. Halos: 8 reps each side.
  2. Goblet Squats: 10 reps.
  3. Overhead Presses: 8 reps.
  4. Kettlebell Swings: 15 reps.
  5. Bent Over Rows: 8 reps each side.
  6. Front Rack Reverse Lunge: 6 reps each side.
22 Nov 2022

Are kettlebell workouts good for beginners? ›

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.

How many sets of kettlebell exercises should I do? ›

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.

Do you need 2 kettlebells for a workout? ›

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.

What weight of kettlebell is best for beginner? ›

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.

What kettlebell should a woman start with? ›

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.

Is a 10 minute kettlebell workout effective? ›

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.

Is a 30 minute kettlebell workout enough? ›

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.

Can you do kettlebell workouts daily? ›

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.

How long should kettlebell workouts be? ›

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 long does it take to see results from kettlebells? ›

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.

What happens if you only do kettlebell swings? ›

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.

What are kettlebells not good for? ›

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.

How many days a week should you train with kettlebells? ›

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.

Is kettlebell good for weight loss? ›

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.

Can I build muscle with 1 kettlebell? ›

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.

Is kettlebell good for seniors? ›

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.

Can I just do kettlebell workouts? ›

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.

Are kettlebells good for toning stomach? ›

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.

Are kettlebell swings 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.

Can kettlebells tone your body? ›

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.

What happens when you do kettlebell swings everyday? ›

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.

What muscles do kettlebells miss? ›

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.

How many times a week should I do kettlebell swings? ›

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.

Can kettlebells change your body? ›

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.

Does a kettlebell workout count as cardio? ›

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.

What happens if you do 100 kettlebell swings a day? ›

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.

How many kettlebell swings a day for fat loss? ›

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.

Why are kettlebells so effective? ›

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.

How many kettlebell swings should I do in a minute? ›

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).

What happens when you do 50 kettlebell swings a day? ›

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.

What parts of the body do kettlebell swings work? ›

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.

How often should you do kettlebells to lose weight? ›

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.

Is 20 min kettlebell workout enough? ›

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.

Is 4kg kettlebell good for beginners? ›

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.

Are kettlebells alone enough? ›

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 soon will I see results from kettlebells? ›

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.

Is it OK to do kettlebells everyday? ›

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.

How long should a kettlebell workout be? ›

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 heavy should my kettlebell be? ›

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.

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