Kettlebell Training for Beginners- Introduction
How to Start Kettlebell Training + Beginners Workout
Strength training is good for everybody’s body.
Whether you want to lose weight, tone up, build muscle, or just look and feel good, lifting weights will help you get there quicker.
However, this doesn’t mean you have to take up bodybuilding or become a powerlifter or Olympic weightlifter.
There are plenty of other forms of strength training that are more accessible and less extreme.
For starters, there’s calisthenics or bodyweight training.
Exercises like push-ups and pull-ups are super-convenient and remarkably effective.
Another option is resistance band training.
Like calisthenics, you can work out with bands almost anywhere and anytime.
And then there are kettlebells.
Equip yourself with 2-3 different-sized kettlebells, and you have everything you need to get started with kettlebell training.
This article contains all the information you need to start with kettlebells and provides you with a full-body kettlebell workout.
What Are Kettlebells, Anyway?
Kettlebells are spherical weights with a single handle fixed to the top.
They look a bit like cannon balls, which is what kettlebells were once made of.
Most kettlebells are constructed from iron, and they come in fixed weights, i.e., they are not adjustable.
However, there are a few adjustable kettlebells on the market.
It’s unclear where kettlebells were invented, as several countries have laid claim to them.
That said, the nation with the strongest history of kettlebell lifting and training is Russia.
In fact, kettlebell lifting (called girya) is a recognized sport in the former USSR.
Russia’s influence on kettlebell training is why kettlebell weights are often expressed in poods, which is a Russian unit of measure.
One pood equals approximately 36 pounds or 16 kilograms.
So, a 1.5-pood kettlebell weighs about 54 pounds or 24.5 kilos.
Kettlebells can be used for a wide range of exercises.
Some can also be done using dumbbells, while others are more kettlebell-specific.
Most kettlebell exercises are compound in nature and involve large ranges of motion and multiple muscle groups.
There are also many full-body kettlebell exercises and a myriad of kettlebell workouts.
The Benefits of Kettlebell Training
So, what’s so good about kettlebells?
The truth is that, contrary to the hype surrounding them, kettlebells are no better or worse than dumbbells, barbells, or any other form of strength training.
Ultimately, your muscles cannot differentiate between dumbbells, barbells, kettlebells, club bells, sandbags, or any other workout implement.
So long as you train hard and often enough, your muscles will adapt to your workouts.
As such, they share the same benefits, including:
- Muscle building
- Increased strength
- Greater muscle power
- Fat burning
- Cardio and endurance
- Improved joint stability
- Increased flexibility
- Better balance
- Increased core strength
Buying Your First Kettlebells
Because kettlebells come in fixed weights, you’ll probably need to buy more than one for your workouts.
In most cases, you’ll need a heavier kettlebell for leg and two-limbed exercises and a lighter one for upper body and unilateral exercises.
While this might seem unnecessary, having the wrong size kettlebell will make your workouts much less effective, and you may even find that there are some exercises that you cannot do if you’ve got the wrong weight.
One way to determine what weights to buy is to try a few kettlebells and see what weights feel best, but this is not always possible.
The good news is there are some general guidelines that should help you choose the correct weights to buy:
- 35lbs (16kg) and 53lbs (24kg) kettlebells for men
- 18lbs (8kg) and 35lbs (16kg) kettlebells for women
These weights should allow you to perform most lower-body and upper-body exercises safely and productively.
However, beginners may want to start with the lightest recommended weight and only buy the heavier one if they enjoy kettlebell training.
Remember, too, that you’re going to get stronger, and a kettlebell that’s too light may quickly become useless, or only suitable for warm-ups.
Kettlebells can be expensive, especially if you buy a top-quality competition model.
But, with nothing to break, they will last a lifetime, so the investment is worth it.
Cheaper kettlebells are made from uncovered iron, and while they don’t look very pretty, they are perfectly serviceable.
More expensive models are covered in vinyl or painted and have super-smooth handles, so they’re a little nicer to look at.
Still, unless you plan on becoming a kettlebell expert, the extra cost may be unnecessary.
How to Start Kettlebell Training – Beginner’s Workout
With dozens, if not hundreds, of kettlebell exercises to choose from, it can be hard to know where to start with this unique training method.
To help you get started, here is a short kettlebell workout designed specifically for beginners.
Do this workout 2-3 times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
However, before you begin, prepare your body for what you are about to do by warming up.
Start with 5-10 minutes of easy cardio, e.g., jogging or jumping rope, followed by dynamic mobility and flexibility for all your major muscles and joints.
Beginner Kettlebell Workout Routine – Copyright HashiMashi.com
| Exercise | Sets | Reps | Recovery | |
| 1 | Halo | 2-3 | 8-12 | 60-90 seconds |
| 2 | Goblet squat | 2-3 | 12-20 | 60-90 seconds |
| 3 | Single-arm press | 2-3 | 8-12 | 60-90 seconds |
| 4 | Single-arm row | 2-3 | 8-12 | 60-90 seconds |
| 5 | Push-up | 2-3 | AMRAP* | 60-90 seconds |
| 6 | Kettlebell swing | 2-3 | 12-20 | 60-90 seconds |
*AMRAP = As Many Reps as Possible. Just continue until your form begins to falter.
Beginner’s Workout – Exercise Descriptions
There are two ways to do any exercise – the right way and the wrong way.
The right way puts plenty of tension on the muscles you want to develop but very little on your joints.
The right way is safe and effective.
In contrast, the wrong way often stresses muscles you don’t want to train and can also hurt your joints.
So, follow these instructions to get the most from each exercise while keeping your risk of injury to a minimum.
#1. Halo
Target muscles: Deltoids, core
Halos mobilize your shoulders and increase core engagement, which makes them the ideal exercise for transitioning from your warm-up to your workout.
Start every kettlebell workout with halos!
How to do it:
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hold your kettlebell upside down by the vertical handles in front of your chest.
- Brace your core and set your shoulders.
- Circle the kettlebell clockwise and counterclockwise around your head.
- Keep your movements smooth, and take care not to hit your head.
How to kettlebell halo
#2. Goblet squat
Target muscles: Quadriceps, gluteus maximus, hamstrings, core
Goblet squats are arguably one of the best leg exercises around.
Not only do they give your entire lower body and core a great workout, but they also reach and reinforce proper squat form.
How to do it:
- Hold your kettlebell in front of your chest.
- Stand with your feet about shoulder-width apart, core braced, and shoulders set.
- Look straight ahead.
- Bend your legs and descend until your thighs are roughly parallel to the floor.
- Do not round your lower back.
- Stand back up and repeat.
How to kettlebell goblet squat with proper form
#3. Single-arm press
Target muscles: Deltoids, triceps, core
Kettlebells are made for lifting overhead.
In fact, many kettlebell exercises end with the weight held aloft.
So, forget the bench press; the single-arm press is the best way to test and develop your pressing power.
How to do it:
- Rack and hold your kettlebell on one shoulder so the weight rests against the back of your forearm.
- Stand with your feet about shoulder-width apart, knees slightly bent.
- Brace your core.
- Keeping your torso perfectly upright, press the kettlebell up and overhead to arm’s length.
- Lower it back to your shoulder and repeat.
- Do the same number of reps on both sides.
Kettlebell single-arm press demonstration
#4. Single-arm row
Target muscles: Latissimus dorsi, biceps, core
Single-arm rows are one of the best upper and lower back exercises around.
Using one weight means you’ll need to work extra hard to stabilize your lumbar spine and prevent your hips or shoulders from twisting.
Go light – this exercise is more challenging than it looks!
How to do it:
- Hold your kettlebell in one hand with your arm by your side.
- Bend your knees slightly and brace your core.
- Hinge forward from your hips until your upper body is inclined to at least 45 degrees.
- Let your arm hang down from your shoulder.
- Bend your arm and row the weight up and into your ribs.
- Keep your upper arm close to your side.
- Extend your arm and repeat.
- Rest a moment and then do the same number of reps with the opposite arm.
Single-arm KB bent over row
#5. Push-up
Target muscles: Pectoralis major, deltoids, triceps, core.
While push-ups aren’t a kettlebell exercise, they are very compatible with kettlebell training and one of the best low-tech ways to train your chest and triceps.
So, while you could do single-arm kettlebell floor presses instead of push-ups, the latter exercise is arguably better.
How to do it:
- Squat down and place your hands on the floor, fingers pointing forward and roughly shoulder-width apart.
- Walk your feet out and back so your legs are straight.
- Brace your core.
- Bend your arms and lower your chest to within an inch of the floor.
- Extend your arms and push yourself back up to the starting position.
- Continue until your form starts to fail.
- You can also do push-ups with your legs bent and knees resting on the floor.
Master the Push-Up Beginner Tutorial
#6. Kettlebell swing
Target muscles: Gluteus maximus, hamstrings, core
Swings are a classic kettlebell exercise.
They work your entire posterior chain and are also an excellent conditioning and fat-burning movement.
Kettlebell swings teach you how to hip hinge, which along with squats, is a fundamental movement pattern you must master before moving on to more demanding exercises such as cleans and snatches.
How to do it:
- Hold your kettlebell in front of your hips.
- Stand with your feet about shoulder-width apart, knees slightly bent.
- Pull your shoulders down and back, and brace your core.
- Hinging from your hips, push your butt back and lower the kettlebell between your knees.
- Drive your hips forward and swing the weight up to shoulder height while keeping your arms straight.
- Swing the kettlebell back down and repeat.
Coaching and cues for a safer and effective Kettlebell Swing
How to Start Kettlebell Training – Closing Thoughts
Men, women, young or old, everybody should lift weights.
Pumping iron (or rubber or bodyweight) is good for every fitness and health goal.
That doesn’t mean you need to build massive biceps or hoist huge weights – moderate overload is all you need to get strong and healthy.
Kettlebells are a great option, especially for home exercisers.
They’re compact and virtually unbreakable, and you only need two different sizes to train your entire body.
So, despite their price, kettlebells are often more cost-effective than dumbbells and barbells.
Use this guide to help you get started with kettlebell training!
What’s Next
Regardless of your present fitness level, you can dramatically change your body with kettlebell workouts.
While this article touched on some of the classic benefits of kettlebell training above, get a more complete picture in:
11 Sensational Ways How Kettlebell Training Changes Your Body
Rich is a NASM-CPT (Certified Personal Trainer),