4 Kettlebell Exercises for Beginners

Kettle Bell Swing and Squat

Kettle bells have been around for years and have been quickly gaining popularity with fitness gurus around the country in the past few years. These small, but heavy, cannon-ball shaped free weights are great for toning and increasing fat loss—two things everyone wants from an exercise. The exercises below are some of the basic, beginner kettlebell exercises that you can add to your normal routine to blast off belly fat and tighten and tone your whole body.

Kettlebell Swings: Swings are the most basic kettlebell exercise, and they are fairly simple. When you are fist starting out, try to limit yourself to small, controlled swings, and as you get stronger you can try to do some bigger swings.  

  • Use one kettlebell, and hold it with both hands.
  • Keep your arms right against your body, and allow the kettlebell to hang between your legs.
  • Bend your knees slightly.
  • Keep your back straight, and push your hips as far backward as you are able to. You should feel this in your hamstrings.
  • Once you’ve pushed your hips back as far as possible, push them forward quickly while squeezing your glutes.
  • The kettlebell should swing away from your hips and go about as high as your chest
  • It is possible to go higher than your chest, but be sure that you are not using your shoulders to help you swing higher.
  • Allow the kettlebell to come back towards your hip, pushing your hips backward to help absorb the movement, and then repeat between 40 and 50 times.

Kettlebell Squats: As you’ve probably guessed, this exercise is simply a squat combined with a kettlebell lift. It is great for your backside and upping your metabolism. Some people use dumbbells in their squats, but kettlebells are easier to use and actually target more muscles, making the exercise more effective.  

  • Stand with your feet wide, about hip-width apart, perhaps a bit wider, and point your toes ahead of you.
  • Hold the kettlebell with both hands, and choose a weight that is challenging but not too heavy. You can start with between 10 and 20 pounds and then move towards 30 or more as you get stronger.
  • Lean back and squat low until your thighs are parallel with the floor.
  • Make sure your knees do not go past your ankles, and keep your chest lifted.
  • Repeat about 20 to 25 times in quick succession

Kettlebell Squat and Swing: This exercise simply combines the above 2 exercises for a total body workout  

  • Stand with your feet wide, about hip-width apart, perhaps a bit wider, and point your toes ahead of you.
  • Hold the kettlebell between your legs, using both hands, and make sure to keep your back straight and your core engaged.
  • Squat down until thighs are parallel with the floor.
  • Inhale and explode up while swinging the kettlebell forward.
  • Exhale and allow the kettlebell to swing backward between your legs.
  • Return to the starting position and repeat exercise 15 to 20 times.

One-Arm Kettlebell Rows: You will need a chair or bench for this exercise. This exercise works your arms and your core, to tighten, tone and boost metabolism.  

  • Stand with your left leg forward and your right leg back, in a split-stance.
  • Hold the kettlebell in your right hand, while resting your left hand on a chair or bench.
  • Bend forward at the hips and bend your left knee slightly.
  • Draw your right arm back and up, keeping it close to your body. Make sure your abs are engaged.
  • Move your right arm back to the starting position, and repeat 12 to 16 times.
  • Switch arms and repeat the exercise.

Rhiannon Sharpe

Rhiannon is currently pursuing her bachelor’s degree and is a stay-at-home mom and freelance writer. Rhiannon loves food and looks forward to her cheat day each week! During the week she eats a strictly Paleo diet, and loves coming up with new recipes that both her and her family can enjoy. She enjoys going on a daily run with her 3-year-old son each morning and loves going to Zumba classes or even just following Zumba videos on YouTube. She also loves yoga and tries to incorporate her son into her daily yoga routines. When she gets some alone time, Rhiannon enjoys hiking and taking time to mediate. She has a holistic approach to her health and works hard to educate others on how to get healthy and become their very best.

Rhiannon Sharpe

About Rhiannon Sharpe

Rhiannon is currently pursuing her bachelor’s degree and is a stay-at-home mom and freelance writer. Rhiannon loves food and looks forward to her cheat day each week! During the week she eats a strictly Paleo diet, and loves coming up with new recipes that both her and her family can enjoy. She enjoys going on a daily run with her 3-year-old son each morning and loves going to Zumba classes or even just following Zumba videos on YouTube. She also loves yoga and tries to incorporate her son into her daily yoga routines. When she gets some alone time, Rhiannon enjoys hiking and taking time to mediate. She has a holistic approach to her health and works hard to educate others on how to get healthy and become their very best.

Leave a Reply

Your email address will not be published. Required fields are marked *