Kettlebell Workouts for Beginners
People on a budget who just want to work out at home without buying an expensive gym membership need to look into kettlebell workouts. These workouts are efficient at burning calories and building muscles. Kettlebells come in various weights ranging from 4 kilograms to 50+ kilograms. Beginners need to start with a weight that is comfortable to lift without straining. You can increase the weight as the muscles become stronger. Below are examples of exercises that novices can add to a kettlebell workout routine.
1. Dead Lifts
Place the kettlebell on the floor slightly in front of the body. Feet should be slightly more than a shoulder-width apart. Turn the toes outward just slightly. Bend the knees and squat to grab a hold of the kettlebell with both hands. Slowly stand up with your upper-buttock muscles tightened and place all your weight on your heels. The back needs to be straight with your chest up for your body to be in the proper position. Elbows bent at this point with the kettlebell in front of your chest. Then, slowly reverse the movements to place the kettlebell back onto the floor. Perform 3 sets of 10 reps of this exercise. This is an ideal exercise for any kettlebell workout as it works your glutes, back and hamstrings.
2. Around the World
Stand with back straight and your feet just beyond a shoulder-width apart. Hold the kettlebell in one hand with the other hand behind your body. Pass the kettlebell from hand to hand around your body in a wide circle. Make a complete rotation each time. Switch directions and repeat. Perform 2 sets of 10 reps in each direction and then work up to 3 sets of 10 reps in each direction. Do not feel pressured to perform this exercise at a quick pace during your kettlebell workout. You can perform it at a speed that is right for your strength and ability. This exercise will work the upper body and hips along with the arms.
3. Two-Arm Swing
Begin by placing your feet a bit further that a shoulder-width apart with your toes slightly out. The kettlebell should be on the floor right in front of your body. Squat to grasp the kettlebell firmly with both hands and keep arms loose. Push your hips back and firmly stand up placing your weight on your heels. Bend your knees slightly at this time and with support from your hips and back swing the kettlebell a few inches forward before pushing back between your legs. Bring the kettlebell forward until your arms are straight and parallel to the floor. Perform 3 sets of 10 reps of this exercise for your kettlebell workout. This will work your hips and lower back.
4. One-Arm Swings
One-arm swings are performed the same as two-arm swings are during your kettlebell workout except with one arm at a time. This places more pressures on the shoulder so beginners need to remember this fact. Start with 2 sets of 10 reps on each arm before increasing 3 sets of 10 reps. This exercise will work your hips, lower back and shoulders.
5. Kettle Bell high pull
The High pull is a good exercise for beginners who cannot master the swing just yet. Place the feet slightly wider than shoulder width apart. Bend from the hips, then the knees keeping a straight back with the chest up. Pick up the kettlebell and as you dive through the legs now raise the elbows up to the ceiling to just about shoulder height. Now release the arms back to the start position to complete the rep. Beginners can either sync the downward movement of their arms into the next hip hinge (downward part of the hip and knee bend) or continue as explained to first get used to the movement.
6. Around the waist
The around the waist is a good warm up exercise to start any routine. It warms up the muscles of the core as well as the arms. Simply pass the kettlebell around the waist from hand to hand being careful not to drop the weight on your toes. Once you have completed about 10 revolutions change directions. Complete 1-2 sets of 10 as a warm up then move onto the workout.
These are just 6 examples of the exercises for beginners at the kettlebell workouts. You can learn numerous other ones to combine into an effective 30 to 40 minute workout. Perform the kettlebell workouts at least 3 times a week for optimal benefits. You can work in other types of workouts in between these sessions. Kettlebell workouts are ideal for fitness beginners and experts alike. You just increase the weight of kettlebell and the number of exercises you perform as you become stronger and more proficient with your workouts.
Once you have mastered these basic movements and are ready for a more serious workout then you can try my 40 minute kettlebell routine. I have uploaded a 40 minute kettlebell routine which you can view at the link below. Start with either a 6 kilogram or 8 kilogram kettlebell. Once you are able to complete the entire routine without needing a break or having to put the kettlebell down then you are ready to progress to a heavier weight.
Troy van Spanje is a personal trainer and Kettlebell expert.
You can continue to follow his blog at www.troyvanspanje.com for new workouts and info of everything fitness related.
