Beginner kettlebell workout routine

beginner kettlebell workout

I guess that when you go to the gym, most of you have seen more and more people swinging and exercising with something that looks like a cannonball which has a handle. Those weird weights are called kettlebells which Russian strong men have been using for more than two centuries to become strong like a bull. They have the ability to give you strength, flexibility and cardiovascular benefits through the ballistic movements. By exercising with these kettlebells, you can easily lose weight, build muscles as well as effectively work your shoulders, legs and lower back muscles. Today, you will have the chance to discover the best kettlebell workouts for beginners in this article.

Beginner Kettlebell Workout Routine – Top 9 Kettlebell Workouts

1. Alternating Kettlebell Press Images

Alternating kettlebell press review

By performing this beginner kettlebell workout, you will be able to bring all the concentration to your shoulder muscles, giving you strong and big shoulders after this.

How to perform this exercise:

– Stand tall and straight with your feet shoulder width apart. Hold a kettlebell on each hand then slowly lift them up to your shoulder height. This will be your starting position. You can do this by extending your hips and legs while lifting the kettlebells up towards your shoulders. While doing so, you will need to rotate both of your wrists.

– Start to lift one kettlebell over your head by straightening your elbow, keeping your palm facing forward as you are holding the other kettlebell still.

– At this point, you can start to lower the lifted kettlebell to the initial position then instantly lift the other kettlebell up to your shoulder height.

– Keep doing this exercise until you finish all the recommended reps.

2. Alternating Kettlebell Row

Alternating kettlebell row review

By performing this beginner kettlebell workout, you will have the chance to target your middle back muscles, giving you a strong and healthy middle back. Moreover, you will be able to prevent the annoying back pain.

How to perform this exercise:

– Stand tall and straight with your feet shoulder width apart. Start to bend your body then grab two kettlebells at the handles with two hands. Start to lower the kettlebells in front of your feet. This will be your starting position. At this point, you need to keep your knees slightly bent and your butt pushed out as much as you can.

– Start to lift one kettlebell off the ground as you are keeping the other kettlebell stationary on the floor. On the side that is working, keep the shoulder blade retracted. While you are flexing the elbow, try to pull the kettlebell up towards your rib cage or stomach.

– Then lower the lifted kettlebell and repeat this exercise with the other arm. Keep doing this until you finis all the recommended reps.

3. Alternating Renegade Row

Alternating renegade review

Like the previous beginner kettlebell workout, by performing this exercise, you will be able to work on your middle back muscles, giving you a strong and healthy middle back.

How to perform this exercise:

– Place two kettlebells on the ground about shoulder width apart. Start to lie down on your hands and toes, creating a push up position. Maintain a straight line from your head to toes. In order to support the upper body, it is necessary that you grab the handles of the kettlebells with your hands. At this point, you may need to keep your feet a little wider for more support.

– Press one kettlebell into the ground then start rowing the other one. After that, on the working side of your body, remember to keep your shoulder blade retracted. While you are flexing the elbow, pull the kettlebell to your side.

– Start to lower the kettlebell to the ground then repeat this exercise with the other hand. Keep doing this until you finish all the recommended reps.

4. Bent Press

Bent press review

By performing this beginner kettlebell workout, you will have the chance to focus on your abdominal muscles, giving you a strong core and flat abs with attractive 6 packs.

How to perform this exercise:

– Stand tall and straight with one hand holding a kettlebell by your side. Lift it up to your shoulder height. You can do this by extending through your hips and legs while you are lifting the kettlebell up. As you are doing this, remember to rotate your wrist. This is your starting position.

– At this point, you should start to lean to the opposite side to the side with the kettlebell. Lean down until you can touch the floor with your free hand. Always keep your eyes on the kettlebell. While doing so, try to press the kettlebell vertically as you extend your elbow, keeping the arm perpendicular to the floor.

– Slowly return to the upright position, keeping the weight over your head. Return the weight back to the starting position. Keep doing this exercise until you finish all the recommended reps.

5. Bottoms Up Clean From The Hang Position

Bottoms up clean from the hang position review

By performing this beginner kettlebell workout, you will have the chance to bring the concentration to your forearms muscles, giving you stronger and bigger forearms.

How to perform this exercise:

– Stand straight and tall with one hand holding a kettlebell.

– Start to swing the weight backwards forcefully. After that, reverse the motion with force. It is necessary to try to crush the handle of the kettlebell as hard as you can then lift it up to your shoulder height.

– Keep doing this exercise until you finish all the recommended reps.

6. Front Squat

Front squat review

By performing this beginner kettlebell workout, you will be able to focus on your quadriceps. Therefore, after doing this exercise, you will achieve bigger and stronger legs.

How to perform this exercise:

– Stand straight and tall with each hand holding a kettlebell. Start to clean them to your shoulders. You can do this by extending your hips and legs while you are pulling the weights towards the shoulders. Remember to rotate your wrists while doing so.

– Always remember to look straight ahead. After that, start to lower your body down as low as possible and pause when you reach the bottom. Remember to push both of your knees out while squatting down. It is necessary to squat between two legs with an upright torso. Always keep your head and chest up.

– Drive through your heels to lift your body back up. Keep doing this exercise until you finish all the recommended reps.

7. Double Kettlebell Snatch

Double kettlebell snatch review

With this beginner kettlebell workout, you will have the chance to concentrate on your shoulders, achieving bigger and stronger shoulders.

How to perform this exercise:

– Stand straight and tall with two kettlebells behind your feet. Keep your knees bent then sit back in order to pick up the handles of the kettlebells.

– After that, start to swing the weights between two legs with force. Then reverse the motion forcefully.

– Lock the weights over your head while driving through with your hips. Try to do this in an uninterrupted motion.

– Keep doing this exercise until you finish all the recommended reps.

8. Double Kettlebell Push Press

Double kettlebell push press review

Like the previous beginner kettlebell workout, this exercise also targets your shoulders.

How to perform this exercise:

– Stand straight and tall with a kettlebell on each hand. Lift them up to your shoulder height.

– Start to lower your body down a few inches then rapidly reverse the movement. Try to drive the weights over your head using the momentum from your legs.

– When you have locked the kettlebells, start to lower them to your shoulder height then repeat. Keep doing so until you finish all the recommended reps.

9. Double Kettlebell Jerk

Double kettlebell jerk review

Your shoulders will be targeted in this beginner kettlebell workout.

How to perform this exercise:

– Stand straight and tall with your feet shoulder width apart. Hold a kettlebell by its handle on each hand.

– Lift the weights up to your shoulder height by extending through your hips and legs as you pull the weights towards the shoulders. Remember to rotate your wrists and keep your palms facing forward. This is your starting position.

– Keep your knees bent in order to lower your body down. Always keep your torso straight.

– Reverse the motion immediately. Drive through your heels then naturally jump in order to create momentum.

– As you do so, lift the weights over your head in order to lock them by keeping your arms straight. Move the kettlebells using your body’s momentum.

– In a split fashion, return the feet to the floor with one foot back and one forward.

– Keep the kettlebell over your head, get back to the starting position, placing your feet together. Perform the next rep by lowering the kettlebells. Keep doing this until you finish all the recommended reps.

So, you have reached the end of this article. We are sure that you have learned so many effective workouts with the kettlebells. If this article has provided you with the correct information and effective beginner kettlebell workout routine, please let us know what you think by commenting down below. However, if you are still confused about the content, please do not hesitate to send us your questions. Besides, if you are free and want to discover many more interesting and informative articles, remember that there are more fitness & exercise related articles from the site vkool. It is sure that you will be satisfied with our service.

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