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Women's Beginner Kettlebell
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Women\'s Beginner Kettlebell

If you are looking for some Kettlebell workouts for beginners, great! Kettlebells can appeal to both beginners, and experts, as well as men and women. The growing popularity of this exercise method means that there is also a growing amount of information to be found on the web.

In this short article I plan to run you through some things that you will need to know as a beginner, then give you a few basic exercises to get started with, before showing you where you can go to learn more. Thanks in advance for reading, now let's get those exercises down!

What You Will Need

There are only a few things you will need to perform Kettlebell exercises and those are:

  • A space to exercise comfortably
  • At least one Kettlebell (or dumbbell)
  • Some water
  • An exercise or yoga mat (or soft flooring)

That is all that you need as a beginner. You won't need a bench or vast array of different weights, just choose the lightest weight, usually 35 lbs for a man and 18 lbs for a woman, but I would recommend you test it out before committing to that weight.

Onto The Exercises

Swings: Stand with your feet apart holding one Kettlebell with two hands. You will want to swing the Kettlebell upwards so that it reaches chest height, then you let it swing back down between your legs. It is important to maintain control, so you will want to have your feet firm and your elbows bent slightly. Bend down with the Kettlebell as it falls. Repeat these a few times at the beginning, adding more reps as you become more comfortable with the Kettlebell. 3 x 15 reps it probably a good starting point.

Windmills: Stand with your feet apart and hold the Kettlebell in one hand. Stretch that arm up as high as it will go. Turn your head to look at the Kettlebell With your other hand, bend down to touch the toe on the same side as that hand (Don't cross over). You should keep the arm holding the Kettlebell straight the whole time. 3x 8 reps each side should be fine.

Squats: Hold the Kettlebell with two hands with your elbows bent, so that the bell is basically just lower than your chin height. Keep it in this position and bend your knees up and down. It is important to keep your back straight during this, so that the bend is in your legs not your butt. 3 x 12 reps is ideal.

You may find it difficult to visualize these exercises, and that is fine. Luckily for you there are posts about Kettlebell exercises that include videos.

What Next?

Those are some good starting exercises to get your body to start to feel more in shape, but I would really recommend checking out some more information. There is a very popular Kettlebell kickboxing DVD right now for women, and being able to do high quality exercise from the comfort of ones own home is certainly something that appeals to a lot of women.

DVDs are a great method for beginners because they can help to ensure that you are performing the exercises correctly. Having poor form can actually result in putting unnecessary strain on your body, particularly your back, and you don't want to risk causing any damage.

The good thing about Kettlebells though is that they are mostly "swinging" motion exercises, which is a great benefit to beginners, you won't feel any extra pain or strain while you perform them, but you will still get to reap the benefit of a solid "total body" workout.


Street Talk

Taz   

Kettle bells are a great workout. Thanks for the tips!

Reply
  about 8 years ago

I really enjoy a good kettle bell swing. I have now worked my way up to a 20 kg - through persistence. Like anything you have to start somewhere and build up on it. Great cardio work out and awesome for the gluts!

Reply
  about 8 years ago
  

20kg nice work!

Reply
  about 8 years ago

Nice article thanks

Reply
  about 8 years ago
  

no problem!

Reply
  about 8 years ago

These kettle balls seem to be very popular do they not....maybe some years ago...I am afraid now they would rip my shoulder out of its socket....in my day I did a bit of weights....these would have been a great work out....thanks Dom

Reply
  about 8 years ago
  

Some of these routines are nowhere near as intensive or straining as the traditional workout routine, but that said, you don't wanna overdo it for sure. Ripping your shoulder out of its socket sounds kinda painful

Reply
  about 8 years ago
Kyle  

I did boot camp training for a year (with Kettlebells) and it was an amazing work out. I probably had the most natural strength that I have ever had without gaining a ton of bulk. I do recommend that if you are injury prone, don't overdo it and done grab a heavy bell if you are dead tired. Form is everything and quality comes before quantity and weight.

Reply
  about 8 years ago
  

great advice. Next time you say "I'm just going to put the kettle on" I will think differently of you ;)

Reply
  about 8 years ago
Kyle  

You thought I was making tea all this time? Haha. Love kettlebell workouts. I found they make you work strong, not just weight lifter strong. This is particular beneficial to women that are interested in kettlebell training as it will tone muscles and add a lot of strength without adding a ton of bulk. Unlike weightlifting, it will also be working the supporting muscles so it is a much more well rounded workout.

Reply
  about 8 years ago
  

Yeah I think so, you hit the nail on the head there, or you hit the kettle on the spout.

  
  about 8 years ago

My wife is an aerobics instructor and she is asking if these come in different weights and if so what weights do they come in. She is thinking about getting some of these for her classes

Reply
  about 8 years ago
  

Great Question, whilst writing this I realised I needed to write a post about how to choose the best weight Kettlebell, that will be coming very soon! But to answer your question, yeah they come in different weights, traditionally 12kg, 16kg, and 24kg

Reply
  about 8 years ago

That's 25, 35 and 50 pounds? the thing does not look that heavy in the picture lol anyway I would be interested in seeing your new post on choosing the best weight. Thanks Ty

  
  about 8 years ago
  

Ok I may have left off the smaller ones there for some reason. Got my conversions muddled up. It is more like 5 pounds to 20 pounds, depending on your level of fitness etc. I just blogged about it actually and will be writing another article at SA shortly

  
  about 8 years ago

Ahh ok, thanks Dom, that makes a lot more sense lol. My wife really loves the look of these things she has been checking out your website. Can you recommend a good aerobic workout video for her or maybe a YouTube video showing the types of exercises they are coming up with for these things?

  
  about 8 years ago
  

Sure man, the Kettlebell Kickboxing DVD I've linked to in this article is growing in popularity rapidly and offers a 25 minute or 60 minute routine. I've also just updated that review page to include a youtube video when she was featured on the news, so it should give you more insight!

  
  about 8 years ago

That will make her happy she has been talking about doing a kick boxing routine, she likes to change things up so people don't get bored.

  
  about 8 years ago
  

maybe you can join her new class then!

  
  about 8 years ago

I don't do aerobics myself but we do workout together and i would like to try a kettlebell in my routine. Come to think of it I better look for a video on that while I'm at it. These are interesting little gadgets aren't they lol

  
  about 8 years ago
  

yeah they are, given their connection to the Soviet Army I was thinking they should have just had the Russian boxer in Rocky exercising with two massive ones instead of all that big machinery.

  
  about 8 years ago

How are they connected to the Russian Army?

  
  about 8 years ago
  

Because the Kettlebell was invented in Russia, and the Soviet Army used to train with them for fitness and strength during the cold war, they only really became popular in the US from about 2000 onwards

  
  about 8 years ago

Oh I see, this is the first I've heard of them, good invention tho.

  
  about 8 years ago
  

Yeah I am a relatively recent convert too but am impressed with what I have experienced so far

  
  about 8 years ago

Kettlebell training is really doing the rounds here at the moment. Nice article thanks for the info.

Reply
  about 8 years ago
  

yep it is gaining a lot of momentum

Reply
  about 8 years ago

Kettlebells are so much more fun than hand weights or medicine balls. I like the swinging action. thanks for the good exercises.

Reply
  about 8 years ago
  

yeah I am surprised they only became this popular recently

Reply
  about 8 years ago
Meredith  

I'm wincing in pain! wss g+, tweet

Reply
  about 8 years ago
  

Haha, no pain no gain as they say!

Reply
  about 8 years ago
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