I will assume that because you are looking at this post that you are at the start of your kettlebell journey or that you are even at the beginning of a fitness journey. We will explain the exercises required to complete the kettlebell routines for beginners. I have chosen these routines because they will show quick progression and are not too stressful initially.
Please remember the kettlebell is a large lump of metal or concrete ( depends upon your type ) and moving any weight does come with risks. At Shortandintense.com, our priority is to ensure you are safe. Please read the below disclaimer and stay safe—we what to hear your success stories below.
Exercises
This is the time when we need to concentrate. Below I will go over the exercises which we incorporate into the Top 3 kettlebell routines for beginners.
Heading over to Best Kettlebell exercises for beginners we look at the depth at the Top 5 to get you started and secondary if you are unsure about the different types of kettlebells
Farmers walk
Muscle groups used
Primary
- Lower back
- Middleback
- Trapezius
- Gluteus maximus
- Quadriceps
- Hamstrings
- Forearms
- Abdominals
- Obliques
Secondary
- Hold the bell with one hand and let it hang by your side
- Walk a set distance – ensure your core stays tight
- Swap hands at the end of the length or just before the grip fails
- Repeat
Please have a look at Best kettlebells for workouts.
Deadlifts
Muscle groups used
Primary
- Lower back
- Middleback
- Gluteus maximus
- Quadriceps
- Hamstrings
- Forearms
Secondary
- Upper back
- Calves
- Abdominals
- Stand with the kettlebell between your feet.
- Bend your knees, squat down and grasp the kettlebell with both hands. Maintain a neutral spine position (back remains flat).
- Engage your core, Keep your arms straight, tighten your glutes, and push up through your feet. Don’t pull the kettlebell up with your arms – just let it come along with you until you come to a standing position.
- Lower the kettlebell, down to the ground again by bending your knees and keeping your arms extended.
Single goblet squat
Muscle groups used
Primary
- Shoulders
- Quadriceps
- Calves
- Gluteus Maximus
- Hamstrings
Secondary
- Upper back
- Lower back
- Forearms
- Abdominals
- Hold the bell with two hands at chest height, feet shoulder-width apart
- Squat down keeping the bell at your chest
- Keep chest and head up with back straight
- Stand back up, driving off the heals
- Repeat
The double swing
Muscle groups used
Primary
- Lower back
- Shoulders
- Gluteus Maximus
- Hips
- Hamstrings
Secondary
- Abdominals
- Calves
- Forearms
- Stand with feet slightly wider than shoulder-width apart.
- Hold the kettlebell with both hands, palms down, arms in front of the body.
- Bend knees slightly and thrust hips back, similarly as for a squat, but don’t go down as far.
- Maintaining a fluid motion, drive hips forward explosively.
- Lower kettlebell back down between legs and repeat swinging motion as per your plan.
The single-handed swing
Muscle groups used
Primary
- Lower back
- Shoulders
- Gluteus Maximus
- Hips
- Hamstrings
- Abdominals
Secondary
- Calves
- Forearms
- Stand in a spine-neutral position, Feet slightly more than shoulder-width apart.
- Grasp the kettlebell with one hand, palms facing down with arms in front.
- Bend slightly at the knees and thrust your hips back., Similar to a squat, but not as deep.
- Drive your hips forward explosively – swinging the kettlebell forwards and upwards in a smooth arch, engaging the hips and glutes all the time. Swing the other arm in rhythm to maintain your balance ( do not touch your body) This action will help your momentum. The hips and glutes should be driving the kettlebell forward, not your arms.
- Repeat as per plan suggests
- Swap hands – Take the kettlebell in another hand after swinging it back between your legs and swing it out again, focusing on the hip thrust to power it out.
- Repeat
Routines
Right on to the kettlebell routines for beginners. – I am keeping these very basic – two workouts with the emphasis upon the swing.
The swing is a superb exercise and great at increasing your fitness and strength in one go.
Complete each routine once per week with days rest between and build to 4 a week rotating between each as you get stronger. Once you have mastered these five exercises head on over to lower body exercises or upper body exercises and include these into your routine
Beginners should start with weights of 8kg (17lb) – 12kg (26lb) for women or 12kg (26lb) – 16kg (35lb) for men.
Routine 1
With this routine, we will work with Deadlift and Single-handed swing.
Use two kettlebells – The heavier for the deadlifts (+ 4 kg (8 lb) and the other for the swings.
Perform for 10 minutes
- Five swings every minute on the minute for both hands ( 10 in total )
Rest 1 minute
- Perform three sets of 10 deadlifts
Routine 2
We will use Farmer’s walks and Double arm swings.
Pick a heavy kettlebell – id suggests one size heavier (+ 4 kg (8 lb) than you can lift easily to our chest with one hand.
E.g., if you can lift a 16kg (35lb) to your chest using a 20kg (44lb) bell or if you can lift 8kg (17lb) use a 12kg (26lb)
- Walk for 10 – 20 meters (30 – 60 feet) and turn around, swap hands and walk back to the start.
- Perform ten swings
- Rest 1 minute
- Repeat
Routine 3
The third routine of the week will include Goblet squat and single-handed swing
This routine will be a quick, fast-paced workout
Perform for 20 minutes
- Minute one – 10 swings a right hand
- Two – 10 goblet squats
- Three – 10 swings left hand
- Four – 10 goblet squats
Repeat five times
Conclusion
I have kept the above workouts very simple, with only five exercises to learn. Focus upon these solely for a few months and then mix in other types. Your fitness will progress quickly and incorporating a third exercise of your choice into each routine may be suitable depending upon your needs.
Do you wish to see more upper body gains? Add an upper body workout.
Wish to improve your stability? Have a look at Turkish getups
Let me know below your thoughts on kettlebell routines for beginners. or even your success stories on your kettlebell journey below.
I am also available on social media – links below.
Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.