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Kettlebell Workouts For Beginners
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Kettlebell Workouts For Beginners

Are you looking for a workout that is fun and trendy but can greatly develop your strength and endurance? Kettlebell workout is your answer. It will give you a unique feel when you lift it, and its handle will allow you to have a firm grip. I’d like to think of kettlebell as the new kid in town when it comes to free weights.

Kettlebells have been there since the ancient Greece. They are found in the heritage of countries like Russia, Scotland, Turkey, and Iran. These weights were made for the purpose of strength and martial development for overall fitness, toning up of muscles, and cardio. And the handle makes it easy to lift the compact weights.

In the West, the kettlebell was introduced primarily as a fitness and strength training tool, to which its popularity sky-rocketed to date. Many Hollywood stars, profession athletes, football players, rugby players, martial artists, and wrestlers use kettlebells in their workout routines.

Kettlebells are categorized into two – standard and professional. Obvious differences between standard and professional kettlebells are size and handle. Most people use standard kettlebells.

Kettlebells are designed for endurance, as its competitions are won by one who has the most repetitions. It is good for cardio-vascular training, muscle toning, and fat loss. For beginners, it is recommended to start with level 1 fitness weights (12-16kg for men and 8-12kg for women). But if you think you can go with something heavier try level 2 weights (16-20kg for men and 12-16kg for women). Level 3, which is the good fitness level, weight ranges are 20-24kg for men and 16-20kg for women. But it’s always good to start at level 1. And you need a good space to perform your workout session.

Kettlebell workout manuals are usually categorized into four – fat loss, strength, fitness, and sports. Before you start your workout session, you can perform a short warm up (up to 10 minutes). Then, start with lighter kettlebell weights. Make sure to avoid executions that create discomfort in order not to get injured.

To make your exercise more exciting, you can break the boredom of traditional workout and try the new one called workout complexes. Workout complexes will bring new challenges, as well as, better results.

Here is the complete list of kettlebell workouts for beginners:

• Front squat

• Kettlebell clean (or clean and press)

• Kettlebell side step

• Low windmill

• Kettlebell throw

• Kettlebell single arm overhead swing

• Kettlebell pushup

• Power plank with row

• Turkish get up

• Kettlebell swing (also one arm swing)

It is always a good idea to start with the help of someone who knows these exercises to make sure you perform them properly.


Street Talk

Very nice read. Quick and to the point:)

Reply
  about 7 years ago
  

Thanks Wayne. :)

Reply
  about 7 years ago

Lemuel, Bright red kettlebells! With measure tape for checking results. I like the picture. Informative - thanks. blessings, Cynthia

Reply
  about 7 years ago
  

Finally, I got one featured image that perfectly blends with my article. Thanks Cynthia

Reply
  about 7 years ago

Actually, you've done a good job with your photos. Interesting choices grab attention!

  
  about 7 years ago

Very good article, Lemuel. I didn't know about kettlebells before now. I hope you do the videos.

Reply
  about 7 years ago
  

Thanks Georgia. If I am to make a video I'm sure I'll edit it many times before I publish it so that it will look really good. :)

Reply
  about 7 years ago

Here I thought the article was going to be on a game..... :)

Reply
  about 7 years ago
  

Still for fat loss, but could be used by an athlete. Although the complex workout in my website is for advance fitness. Thanks for reading Shawn.

Reply
  about 7 years ago
C4rmen  

Another great article lemuel. Have you ever thought of publishing youtube videos demonstrating how to do each exercise? Maybe like an exercise diary for a 7 day period?

Reply
  about 7 years ago
  

Hello and thank you. Yeah, I'm thinking of making Youtube videos. But I haven't chosen a model yet, but would probably look for one in Fiverr or maybe I'll do it myself. :) I like simple and flexible start-up workouts that can easily be improved later.

Reply
  about 7 years ago

Lemuel, you MUST do these videos yourself! We all love you and that's part of your relationship building with your followers. I'd be really disappointed if I went to see your YouTube videos and didn't at least see you introducing the work out.

  
  about 7 years ago

I'm with Rob. I'm sure it's some morbid fascination that keeps drawing me back to these torture articles. Lemuel you must have some magnetic energy... and a lovely writing style. This is curious. To show my ignorance I admit to never having heard of Kettlebells.

Reply
  about 7 years ago
  

Thanks Heather. And I like Rob's comments. They give color to my articles. I think you should try kettlebell, you might like it. It was called kettlebell because it was originally made of actual kettle with improvised handles to make it a weight training tool. The first kettlebell looked really ugly. But now celebrities love it.

Reply
  about 7 years ago

Good article well explained and sounds fun, but I can often sit back and ignore that feeling till it passes.

Reply
  about 7 years ago
  

Thanks Rob. I got one for you in my next article.

Reply
  about 7 years ago

Sounds good, one I can do while sitting with my feet up and a TV remote in the one hand?

  
  about 7 years ago
  

hehe... it's got to be a healthy food. I got one for you - something that you can add to your cup of tea.

Reply
  about 7 years ago

Now we're talking.

  
  about 7 years ago

Good article Lemuel.Doesn't take a lot of repetitions to see results.

Reply
  about 7 years ago
  

Thanks Sherry. You can combine at least five of these exercises to make it a complete kettlebell workout complex (1 rep of five exercises to make 1 set)

Reply
  about 7 years ago
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