A kettlebell is usually made of cast iron or steel. It is a free weight that is round, with a flat bottom, and an arced handle. The kettlebell was first developed in Russia, as a counterweight to weigh out dry goods. They were later used for weight lifting, and have become a popular form of exercise, as it combines strength training while keeping your heart rate raised.
When you are first starting out with beginner kettlebell workouts, focus on form. Kettlebell movements are an athletic move. If you have the option to learn the movements in a class or personal trainer setting, it would be very beneficial. If you don’t have that option available though, just make sure you take each movement slow in the beginning.
1. GOBLET SQUAT
STEP 1: Hold the kettlebell by the horns, squeeze your shoulder blades together, and tuck your elbows into your sides.
STEP 2: Stand with feet hip-width apart. Turn toes slightly out at an angle.
STEP 3: Squat, keeping your core engaged, and your chest upright.
2. KETTLEBELL ONE-ARM ROW
STEP 1: With the kettlebell starting on the floor, stagger your stance with the left foot to the left of the kettlebell, and the right foot in the back.
STEP 2: Bend at your hips to a 45 degree angle with the floor.
STEP 3: Rest your left arm on your left thigh, reach down, and pick up the kettlebell with your right hand. Keep your core engaged, and keep your elbow close to your body as you complete your reps. Once you are done, switch sides, and repeat.
3. KETTLEBELL ONE-ARM PRESS
STEP 1: With one kettlebell in your hand in the rack position, engage your core, and press weight overhead. Once you have completed all your reps, switch sides, and repeat.
4. KETTLEBELL SHOULDER HALO
STEP 1: Stand with your feet shoulder width apart, and hold the kettlebell, upside down, with the bell facing up, in front of your face.
STEP 2: With an engaged core, make full circles around your head in a controlled movement. Each full circle is a rep. Once you have completed all your reps, switch direction, and repeat.
5. KETTLEBELL LUNGES
STEP 1: Start with the kettlebell in your left hand. Stagger your stance, with your right foot in front.
STEP 2: With an engaged core, lunge in place, so that your knee creates a 90-degree angle. Once you have completed all your reps, switch sides, and repeat.
MEN- 35 lbs
WOMEN- 15 lbs
Perform all of these kettlebell exercises for beginners in each group before moving onto next group. Rest 1 to 2 minutes between rounds and sets. Form is most important. If you can’t maintain form, take a longer rest, or perform less reps.
Goblet Squat – 5 rounds x 10 reps
Kettlebell One-Arm Row – 5 rounds x 5 reps (each side)
Kettlebell One-Arm Press – 5 rounds x 5 reps (each side)
Kettlebell Shoulder Halo – 5 rounds x 5 reps (each direction)
Kettlebell Lunges– 5 rounds x 5 reps (each side)
This should give you a sample of what a great beginner kettlebell workout can give you. From here, you can move on to kettlebell swings, turkish get-ups, kettlebell snatches, and more basic kettlebell workouts.