Are you a beginner to the kettlebell workout? If you’re looking to strengthen your muscles and improve your cardio, then this kettlebell workout guide is just what you need! In this guide we cover the many benefits that come with incorporating kettlebells to your workout. Whether you are working out at home or at a public gym, these tips and exercises offer you everything you need to start with your kettlebell exercises.
Benefits of Kettlebell Workouts
Before we get into the specifics of the kettlebell exercises, we’ve put together 5 of the top benefits of a full body beginner kettlebell workout. Check them out below!
- Building your full body strength: Compared to other machines or weights, kettlebells allow you to target your full body at once. Because of this a good kettlebell exercise routine is the best way to build your muscles for your full body. Also, the motions that you do for kettlebell workouts usually include swinging, lifting, and pulling. These movements are great for getting stronger for everyday lifting actions, making them super useful.
- Improved core strength: Because every move you make when you use your kettlebell is a full body movement, you have to constantly engage your core muscles. This means that every workout naturally includes an abdominal workout. If you’re looking to build a strong core without doing an extra workout, then you’ll love doing these exercises!
- Perfect at-home exercise: If you’re looking for ways to work out at home that don’t eat up your living space, then using a kettlebell is just what you need. The great thing about doing kettlebell workouts is that you only need the kettlebell for them. As soon as you finish your workout you can easily tuck away your kettlebell, making them perfect for your home gym or routine.
- Burning calories fast: The more you move your body, the more cardio you do. This is why a full body movement (like required for kettlebell workouts) will get your blood pumping fast. If you want to get strong, improve your cardio, and lose weight, then this is the guide for you.
Basic Kettlebell Exercises for Beginners: 3 Movements to Start off with
Now that you have an idea of the benefits of using a kettlebell for your at-home workouts, let’s go through some basic movements. When you’re getting into any new exercise it’s important for you to know exactly what to do or not do. The reason this is so important is so that you don’t injure yourself. Knowing what you’re doing will also allow you to make sure that you are targeting the muscles that you are looking to strengthen. Take a look at these 3 basic kettlebell movements to get you started below:
Kettlebell Deadlift: A Glutes favourite
The kettlebell deadlift is an essential to learn when you’re getting into your kettlebell workouts. This move lets you learn how to safely and accurately move in a hinge motion. Once you have this move mastered, you’ll have a great base to get you started. How it’s done: Standing on an exercise mat with your feet shoulder-width apart you’re going to want to push your hips backward towards the wall behind you. Make sure you’re keeping your neck and back aligned. Once you’re ready you’ll need to grab the kettlebell handle and stand back up. Remember when you go to straighten you need to keep your abs engaged and your glutes squeezed.
Kettlebell Goblet Squat: Workout for lower body strength
The kettlebell goblet squat is going to be the best move to improve your lower body strength. Plus, your squatting form will thank you! How it’s done: For this move you want to start standing on your exercise mat at feet shoulder-width apart again. Make sure you’re holding your kettlebell by the handle, keeping the kettlebell in front of your chest, and your arms close to your body. Then push your hips back towards the wall behind you and lower yourself into a squat. Once your thighs are parallel to the ground below, push back up through your heels. Don’t forget to keep your muscles engaged!
Kettlebell Swing: Hamstrings, glutes, and back
The kettlebell swing is going to make use of our hinge motion once again. As the name suggests, this move is going to include swinging the kettlebell through your legs and then up in front of your chest.
How it’s done: To get started you’ll want to start off the same way as the first two exercises, with the kettlebell on the exercise mat at your feet. Hinge your hips back and grab the kettlebell handle. Then thrust your hips forward until you’re back in an upright position. When you move your body up, you want your arms to follow the motion up with the kettlebell extended in front of you at chest height. Then let your body hinge back down with the kettlebell falling between your legs before you repeat.
Full body Beginner Kettlebell Workout Routine
Now you have an idea of the benefits and basic moves of kettlebell workouts, let’s go through a workout routine that you can follow. But before you start, don’t forget to warm up and stretch so that you’re ready to get going!
Beginner Kettlebell Workout Circuit:
- Kettlebell Deadlifts: Start by doing 15 repetitions. Get used to the hip hinge motion and focus on keeping your core and glutes engaged the entire time.
- Take a 1 minute rest
- Kettlebell Swings: Once you’re ready do 15 repetitions. Focus on driving with your heels and feeling your hamstrings and glutes engaged.
- Take a 1 minute rest
- Kettlebell Goblet Squats: Finish up with doing 10 squats. Get as low as you can while keeping your form.
- Take a 1 minute rest
- Repeat the full circuit 4 times and incorporate the workout into your weekly fitness schedule
Top Tips: Don’t forget to keep yourself hydrated between your sets! This water bottle is perfect for making sure you’re staying on track with your water intake. Allowing you to see if you’re falling behind your hydration schedule.
