Kettlebells are among the most versatile types of workout equipment out there, but many people shy away from using them because they're not quite sure how. With a little bit of time and practice, it's easy to incorporate kettlebells into your daily routine to improve strength, burn calories, and enjoy a little variety. Specifically, we've outlined three beginner kettlebell workouts you can perform at any fitness level.
3 Moves to Add to Your Beginner Kettlebell Workouts
Perhaps the most basic of kettlebell exercises is the kettlebell swing, which is great for targeting the upper body and core. To perform a kettlebell swing, begin with your feet about hip-width apart and both hands grasped around the kettlebell handle. Next, hinge your hips and bend your knees while you swing the kettlebell from the floor up to your chin in a smooth, gradual motion. The key here is to keep your hips hinged and your grip on the kettlebell just tight enough to avoid sending it flying!
Another great kettlebell exercise is the push press, which allows you to focus on building arm and leg strength while breaking a sweat and burning calories in the process. To perform a push press, begin with your feet hip-width apart while holding a kettlebell in one hand with a neutral grip parallel to your chest. Next, squat down (being careful to keep your hips hinged and back straight) before straightening your legs and pushing the kettlebell over your head. This should all be done in a smooth movement, and the key to this is using your legs to create momentum. You can repeat this workout for several reps before switching to the other arm.
Finally, the kettlebell clean targets the upper body and helps improve range of motion as well. To perform this exercise, stand with feet hip-width apart (sounds like a trend?) and hold a kettlebell directly in front of you with one hand. Next, lead down towards the ground and slowly move the kettlebell between your knees before standing straight up and curling the kettlebell towards your chest.
Try This Basic Kettlebell Circuit!
You can easily combine these three beginner kettlebell workouts to create a full circuit. For those just starting out with kettlebells, we recommend the following:
- 10-15 reps of kettlebell swings
- 5 reps (each side) of kettlebell push press
- 10 reps of kettlebell clean
Modifications for Bad Joints
All too often, people with joint problems (such as bad knees) assume that they can't perform kettlebell exercises. However, there are modifications that can be made to perform kettlebell exercises without causing further joint pain. Most kettlebell exercises can be performed while sitting on an exercise ball instead of performing a squat and bending position. This allows you to enjoy the upper body benefits of kettlebell training without pain or discomfort.
See? The kettlebell is nothing to fear! Give these beginner kettlebell workouts a try for yourself, and we're sure you'll be hooked!