Kettlebell training for beginners

This kettlebell training for beginners combines the advantages of dumbbell exercises with high intensity cardio workout that will build muscle mass. It also will increase strength and clear the excess fat off your body. And this all will happen within a few weeks.

Lets look at the exercises! The kettlebell is used by Russian weightlifters since the beginning of the last century. However, the adjustable kettlebell gained popularity in the recent years. And the best thing is that as a beginner you can use it for explosive exercises that work on large muscle groups. Use it regularly and you will see the body you always wanted.

Why the kettlebell is so effective?

The center of gravity of the kettlebell is away from the handle. This makes it difficult to control. Therefore the grip should be stronger than within the dumbbells for example. You will get better results than even the standard exercises that you have done a thousand times. The extra muscle activity means that the body burns more calories. This plus the focus on the muscles of the whole body exercise leads to a significant loss of fat.

Targeted muscle groups

  • Chest
  • Shoulders
  • Abdomen
  • Forearms
  • Legs

Exercises level

  • For beginners


  • 2 times a week

How to perform the kettlebell exercises for beginners

The exercises are done in a circular sequence. This means that you have to performed each of them in a series. Then you have to start again and complete all recommended series. If you are a complete beginner, start with no more than 2 series and when you reach a higher level, do between 3 and 5 series. Adjust the kettlebell weight with such that you can do 12-15 repetitions of each exercise. Here are the exercises themselves:

Kettlebell Swing

To do the kettlebell swing exercise, stand with feet at shoulder width. Hold the kettlebell with both hands. Bend your hips back and swing the kettlebell back. Hold it for a second, then explosively lift it to the level of your eyes while standing.

Kettlebell Squat

Stand with feet at shoulder width. Hold the kettlebell at eye level so that you can see through the handle. Your back should be straight when doing the squats.

One Arm Kettlebell

To do the one arm kettlebell exercise hold the kettlebell with one hand and lift it over your head. Start lowering your hand while you start to lift your knee so that it almost touches the elbow. Then remove your foot and pull back your hand above the head. After performing the repetitions, change legs and arms.

Two Arms Kettlebell Row

Take one kettlebell in each hand. Crouch slightly, bringing your body forward so that your belly becomes almost parallel to the floor. Start rowing so that the kettlebell passes close to your body and your elbows end in a position pointing the ceiling.

Biceps Curl

Take one kettlebell in each hand and start to bend your elbows in a way to raise the weights. When lowering, do slow and controlled movements.

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