Beginner Kettlebell Workout - Pick Up Your Kettlebell for a Fun Workout

1
Beginner Kettlebell Workout

Woman swinging kettlebell
Getty Images/Image Source

This beginner kettlebell workout takes you through a complete workout of basic kettlebell exercises for building power, strength and endurance.  These dynamic, challenging exercises are great for working your entire body and breathing new life into your exercise routine. 

The workout is divided into sections with 3 exercises per circuit.  You'll perform each exercise, one after the other, rest and repeat the circuit if desired. 

This is an advanced type of training, so you should be adept at traditional exercise with a basic level of cardio endurance and muscular strength.  Before trying this workout, familiarize yourself with the basics of kettlebell training and the techniques for safe and effective kettlebell workouts

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This workout is for people who have been exercising for some time and have experience with cardio and strength training workouts.

Equipment Needed
A light, medium and heavy kettlebell.  Suggested weights:  10-25 lbs for women, 15-35 lbs for men. 

How To

  • Warm up with at least 10 minutes of light cardio to get your body ready for the workout
  • Perform the exercises in each section, one after the other, rest for 30-60 seconds and repeat each circuit 1-3 times
  • Choose a lighter weight to practice the exercises and only move up to a heavier weight when you've perfected the movement
  • Avoid any exercises that cause pain or discomfort and be sure to carefully read the descriptions of each exercise to avoid injury

2
Modified Turkish Get Up

Modified Turkish Get Up
Paige Waehner

Modified Turkish Get Up

Lie down holding a medium kettlebell in the right hand, arm extended straight over the shoulder with the elbow locked.  Keeping the arm extended and looking up at the weight, raise up onto the left elbow as you bend the right knee.  Lower back down the same way, arm extended, until you're lying all the way on the floor and repeat 8  times before switching sides.

3
Kettlebell Swing

Kettlebell Swing
Paige Waehner

Kettlebell Swing

Hold a heavy kettlebell in both hands with legs hip-width apart. Squat down, swinging the weight between the legs (arms should touch the inner thighs) and shifting the weight into the heels. Keep the torso upright and the abs braced.  At the bottom of the movement thrust up through the hips, using the power of your lower body to bring the weight up to about hip level.  Bring the weight back down and repeat, taking the weight a little higher with each swing, until it's level with the shoulders. The kettlebell should feel weightless at the top of the movement.  Repeat for 16 reps.

4
One Arm Swing

Kettlebell One Arm Swing
Paige Waehner

  One Arm Swing

Begin holding a medium kettlebell in the right hand, feet hip-distance apart.  Squat as you take the weight down and back between the legs and thrust the hips up as you swing the weight to about shoulder level, keeping the left arm out for balance and stability.  Practice a few swings, taking the weight higher each time until you can get it to shoulder level.  Complete 8 reps and switch arms.

5
Kettlebell Front Squat

Front Squat Kettlebell
Paige Waehner

  Front Squat

 Hold a medium-heavy kettlebell in one hand, holding it in the "rack" position - elbow bent, weight in front of the shoulder and the wrist neutral.  Take the other arm out for balance and squat as low as you can or until the thighs are parallel to the floor.  Keep the knees behind the toes and use your abs and back to keep your body in a stable position.  Push into the heels and thrust the hips up, using the power of your lower body to return to start.  Repeat for 16 reps and switch sides.

6
Kettlebell Clean

Kettlebell Clean
Paige Waehner

Kettlebell Clean

Hold a medium kettlebell in the right hand, left arm out for balance and feet hip-width apart.  Squat down, keeping the torso upright and thrust the hips up as you come up, bending the elbow and drawing the weight up to the shoulder while rotating the palm in.  End the move with the arm in the "rack" position: elbow bent, weight in front of the shoulder and wrist neutral.  Lower and repeat for 8 reps before switching sides

7
Kettlebell Clean and Press

Kettlebell Clean Push Press
Paige Waehner

Kettlebell Clean and Press

Hold a medium-heavy kettlebell in the right hand, feet hip-width apart, with the arm straight.  Lower into a squat with the torso upright and the abs braced.  Thrust the hips up as you come up, rotating the elbow down as you pull the kettlebell up, catching it at shoulder height in the rack position.  Absorb the weight of the kettlebell and the movement by squatting slightly, keeping the wrist neutral.  From there, thrust the hips up and use the power of your lower body to help push the weight overhead. Return to start and repeat for 8 reps before switching sides. Repeat

8
Kettlebell Side Step with Single Arm Swing Curl

Kettlebell Single Arm Curl
Paige Waehner

 Kettlebell Side Step with Single Arm Swing Curl

Hold a medium kettlebell in the right hand by your side.  Step to the right and lower into a squat, swinging the weight between the knees.  As you step the feet back together, swing the weight up into a biceps curl, ending with the weight straight up.  Repeat for 8 reps before switching sides.

9
Low Windmill

Kettlebell Windmill
Paige Waehner

 Low Windmill

Hold a medium kettlebell or dumbbell in the right hand, turning the right toes out and the left toes forward, almost like you're standing on a surfboard.  Take the left arm straight up and lean to the right, kicking the left hip out and bending the right knee as you lower the weight towards the floor.  Keep your eyes on the extended left arm.  Straighten back to start and repeat for 8 reps before switching sides.

10
Kettlebell Throw

Kettlebell Throw
Paige Waehner

Kettlebell Throw

Hold a medium-heavy kettlebell on either side of the handle (or on the 'horns').  Squat and swing the weight back between the knees.  Thrust the hips forward, using the power of your lower body to swing the weight up over the head.  Let the weight swing back down, keeping control of the movement and repeat for 16 reps. Repeat

11
Kettlebell Single Arm Overhead Swing

Kettlebell Overhead Swing
Paige Waehner

Kettlebell Single Arm Overhead Swing

Squat and swing a medium kettlebell back between the knees.  Thrust the hips forward, using the power of your lower body to swing the kettlebell up overhead, arm straight.  Swing the weight back down and repeat for 8 reps before switching sides.

12
Power Plank and Row

Power Plank Row
Paige Waehner

Power Plank with Row

Get into a plank position, on the hands and toes, keeping the core braced and the body in a straight line. Grab a moderate weight (I'm using a 10-lb kettlebell here) and pull the elbow up to torso level in a rowing motion. Lower the weight, lightly touching the floor, and continue rowing while keeping the plank position. Repeat for 10 reps and then switch sides.

Continue Reading