New exercise equipment might energize your routine or motivate you to get fit. Kettlebells are a popular alternative to barbells, dumbbells, and resistance machines.
Kettlebell workouts frequently include many muscular groups, making them an effective way to work your arms, legs, and abs quickly. They boost strength and cardio.
You can create a full-body workout with these 7 movements or pick and choose certain one.
Weight of a kettlebell for beginners
There are many different weights of kettlebells. Kettlebells come in a variety of weights; the lightest are 4 kg, and the heaviest are 40 kg or more.
Weighted kettlebells for beginner-level exercise
Fitness professionals advise the following if you’re new to strength training or have never used kettlebells
Females: 6 to 12 kg of kettlebells
Males: 12 to 16 kg kettlebells
You can concentrate on mastering the correct form and technique for the various exercises by using lighter kettlebells. Once you’re confident in your ability to perform each exercise with the proper technique, you may always raise the weight.
Weighted kettlebells for intermediate- to advanced-level exercise
Fitness professionals advise the following if you are performing strength training at an intermediate to advanced level:
Females: 16 to 20 kg of kettlebells
Males: 24 kg or more kettlebells
Routine for your kettlebell exercises
Try to incorporate two or three times per week of kettlebell movements.
Initially, try to complete 6–8 repetitions of each exercise. As your strength increases, strive toward increasing the number of sets once you can perform the reps comfortably.
Remember to warm up for 5 to 10 minutes before beginning your kettlebell workout.
These workouts concentrate on your back, thighs, and buttocks. They could be an excellent opening exercise for your kettlebell training. Do this 6 to 8 times. Start with one set and increase it to three or four as your strength increases.
- With your feet shoulder-width apart, stand.
- Just outside of each foot on the floor, place a kettlebell.
- Pull your shoulders down and push your shoulder blades together while contracting your abdominal muscles.
- To reach kettlebell handles, bring your hips back and bend your knees.
- Hold the kettlebells firmly, keeping your arms and back straight and your feet flat on the ground.
- Lift your chest gradually and thrust your hips forward until you are standing straight.
- Take a moment to breathe in and then lower your body.
This is a great exercise to improve your cardiovascular fitness as well as your muscle strength. The majority of the work should be done with your hips and legs, with some assistance from your shoulders and arms.
To get acquainted to the movement and technique, you must start with a lesser weight at first. Throughout this exercise, hold the kettlebell firmly in your hands.
Swing for 20 seconds and then 30 seconds of rest. Try to aim for 6 to 7 sets of 60 seconds each as your strength increases.
- With a kettlebell positioned directly in front of your feet on the ground, stand with your feet shoulder-width apart.
- Put your abs to work and bring your shoulders back.
- Knees bent, hips pushed back.
- Take the kettlebell in both hands.
- Taking a deep breath, quickly draw the kettlebell back until it is close to your butt and your hands are positioned between your thighs.
- Exhale as you swing the kettlebell up and out in front of you with an explosive hip motion.
- Finish with your arms parallel to the ground.
- Swing the kettlebell between your legs and behind you by lowering your chest toward the floor and pushing your hips back.
3. Kettlebell goblet squat
Squats are a great exercise for the lower body since they train a variety of muscles. The squat requires extra work when a kettlebell is used. Do this 6 to 8 times. Start with one set and increase it to three or four as your strength increases.
- Stand with your feet slightly wider than shoulder width apart and slightly pointing outward.
- Kettlebells should be held near to the chest with both hands, around the sides of the handle rather than from the top.
- Bend both knees gradually until the thighs are nearly parallel to the floor. Straighten your back and forward-facing elbows.
- Stand back up to your starting position while keeping your upper body motionless and using your leg muscles. Keep your feet firmly planted on the ground.
Kettlebell lunges target the glutes, quads, and hamstrings much like regular lunges do. Additionally, it is a good balancing exercise. To make it harder, you can grasp a kettlebell in both hands.
To start, aim for 1 set of 6–8 repetitions on each leg. As your fitness increases, try to accomplish 3 to 4 sets.
- With your feet together, stand.
- Right arm by your side, hold the kettlebell by the handle.
- Keep your chest high and shoulders back.
- Step forward slowly with the left leg, bending the knee and keeping the right foot planted.
- After a brief pause, push downward with your leading leg to raise your body to standing.
- Switch sides so that the kettlebell is in your left hand and your right leg is advancing once you have completed your reps on one leg.
The Russian twist can also be performed with a weighted medicine ball or barbell plate if you don’t have a kettlebell.
Keep a tight grasp on the kettlebell while using it to prevent dropping it onto your lap. Start with one set. As your strength and fitness increase, try to work your way up to three to four sets.
- Sit with your feet flat on the floor and your legs bent.
- Lean back and keep both hands on the kettlebell handle as you make a 45-degree angle with the floor.
- Rotate your torso from right to left while swinging the kettlebell a little bit across your body. Start with your heels a few inches off the ground.
- Rotate six to eight times from side to side.
- Return to your starting position after you have finished your repetitions.
A military press works the triceps as well as the deltoids in the shoulders. Additionally, the process of maintaining stability throughout the exercise works the legs and core. Your upper body’s mobility will increase as you perform a military press with kettlebells, and your pressing form will be perfected.
Perform 6 to 8 reps with one arm before switching. Start by aiming for 1 set with each arm. As you go, try to increase the number of sets for each arm to three or four.
- Place your feet shoulder-width apart as you stand.
- Your right hand should be holding a kettlebell by the handle such that it rests against the outside of your right shoulder. Your elbow should be close to your body, and the palm side of your hand should be facing your chin.
- Push the kettlebell up while exhaling until your arm is nearly straight overhead.
- Keep your wrist, forearm, and elbow in a neutral position as you slowly drop the kettlebell to its starting position.
Keep your wrists straight, not bent, when you perform kettlebell pushups. If your wrists feel like they can’t hold your weight or if you feel off balance, stop. Start with one set and repeat 6 to 8 times. As you get stronger, aim for three to four sets.
- Put two kettlebells on the ground about shoulder-width apart.
- Take a pushup position while holding onto each of their handles. If a modified pushup position makes sense for you, go for it.
- Lower body toward floor while maintaining a tight core, a straight back, and a hard upper body.
- Exhale and lift your body back up to your starting posture until your chest is level with the kettlebell handles.
- Repeat, being mindful to keep your back straight at all times.