Written by James Cooper
Last Updated

Kettlebells are becoming more and more popular for exercise. They’re affordable, easy to use and provide a full-body workout with just one piece of equipment. Kettlebell workouts are effective for most fitness levels, too-from beginner to advanced users.

Kettlebells can be used in many different ways, depending on the desired result. For weight loss/muscle-building purposes, you may want to do high-intensity intervals or total body circuits that incorporate kettlebell swings (a powerful whole-body move), goblet squats (which work your lower back), and deadlifts (to target your hamstrings). These exercises will allow you to get an intense workout without running on a treadmill or spending hours at the gym doing back-to-back stationary bike sessions.

Kettlebell exercises allow you to work in the 8-15 rep range, ideal for muscular hypertrophy (growth). And since kettlebell workouts are metabolic, they will rev up your metabolism and help you burn fat long after you’ve slipped your shoes back on and left the gym.

If you’re interested in learning more, enrolling in a kettlebell class, or buying your own set of bells, here are some exercises that will help get you started with Kettlebell workouts.

Basic Kettlebell Swing

Stand with your feet about hip-width apart and hold the kettlebell in front of you with both hands (with an overhand grip). Hinge at the waist and let your arms extend behind you while pushing your hips back, then immediately drive through your heels to push yourself explosively forward. Your arms should end up slightly above shoulder height as you swing the weight. Keep your core engaged and avoid leaning back as you come forward-this will put too much stress on your lower back.

Focus on keeping this movement slow and controlled for best results.

You may also read: Lower Body Pull-Up Exercises

Alternating Kettlebell Swing

If swinging a heavyweight isn’t your thing, you can start out alternating between each arm. This move is also great for building strength and muscle definition in your glutes.

It’s better to first know What Kettlebell Size you need

Stand with feet slightly wider than hip-width apart. Hinge at the waist until the kettlebell in your right hand is below your chest (same starting position as described above). As you swing your left arm forward, hinge your hips back and use your right arm to push the weight up so it reaches chest height.

Be sure to engage your core throughout the exercise!

Goblet Squat

Typically, squats are done with a barbell, but holding a heavyweight can be difficult for beginners or people just getting back into exercise. This move is a squat with the weight held close to your chest, making it easier to perform and hold for an extended period.

Stand with feet hip-width apart and hold the kettlebell by the horns so that your palms are facing you (if you were to hold this weight out in front of you while looking straight down, this would be the “top” of the kettlebell). Position the weight just below your chin. Keep your chest up and core tight as you push your hips back and slowly lower into a squat. Come back to the starting position, keep tension on the muscles throughout.

Don’t worry about using too much weight-some of these moves work better with lighter weight!

Dead Lift

The deadlift is an excellent exercise for strengthening your hamstrings, lower back, and glutes.

Stand over the top of the kettlebell so that it’s lying on the ground between your feet. Squat down to pick up the weight by bending your knees and hinging at your hips. Keep your chest up, core tight, and eyes forward as you drive through the legs to pull yourself back up to a standing position.

To avoid injury, keep your back straight; don’t round it over!

After your workout, don’t forget to use: Best Electric Muscle Stimulation

Conclusion

These are just a few of the many kettlebell exercises that can be done. To get started on a new fitness routine, try some of these kettlebell workouts, and be sure to always check with your doctor before starting any new exercise or weight training program.


Sources:

Yates, J., “A Beginner’s Guide To Kettlebell Workouts,” PopSugar.com, http://www.popsugar.com/fitness/Beginner-Guide-Kettlebell-Workouts-31465796, 08 July 2015

Sanders, T., “The Best Kettlebell Workout for Beginners,” Verywell.com, http://www.verywell.com/the-best-kettlebell-workout-for-beginners-3195754, 16 September 2014.

Vanella, S., “Kettlebell Exercises for Beginners to Lose Weight and Tone Up Fast,” Healthy and Natural World , http://www.healthyandnaturalworld.com/kettlebell-exercises/, 02 January 2014.

“Beginner Kettlebell Moves: How To Use A Kettlebell,” Coach, http://www.thecoach.me/beginner-kettlebell-moves/, nd.

Nelson, R., “Kettle Bell Workouts & Techniques For Women,” Fit Bottomed Girls, http://www.fitbottomedgirls.com/2011/01/kettle-bells-for-women/, 26 January 2011.

Burgess, A., “Kettlebell Workouts For Beginners,” Women’s Health & Fitness, http://www.womenshealthandfitness.co/kettlebell-workouts-for-beginners/, nd.

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