If you’re a beginner to fitness and are looking for the most effective, cost-friendly and efficient ways of building up your fitness, kettlebells are exactly what you need. You may have heard of them before, but did you know that they are actually far more effective than one would think? In fact, kettlebells are amazing at burning fat, building muscle tone and increasing power endurance.
Thinking of picking up a few kettlebells of your own to try out at home? Well, you’re in luck because today we will introduce to you 6 simple kettlebell exercises for beginners, so read on to find out more!
1. Kettlebell Swings
Possibly one of the most popular exercises is the kettlebell swing. The kettlebell swing is the perfect exercise for beginners and simply requires you to begin with your feet hip-distance apart with both hands on the handle. Next up, you’ll bend your knees and hinge from your hips to swing your kettlebell between your legs. Lastly, straighten your legs and swing the kettlebell to chin height. Voila – you’ve completed one kettlebell swing. Fitness trainers recommend doing 90 seconds of swings for each rep, and then repeating the process 3 or 4 times. This exercise helps to strengthen your core, quads, glutes, hamstrings, delts and arms all at once!
2. Kettlebell Slingshots
The slingshot is yet another basic kettlebell exercise that is perfect for anyone who considers themselves a beginner. In essence, it is an exercise that requires you to pass the weight around your body from one hand to the other. The slingshot is a great way for beginners to get used to working with a kettlebell and is a fantastic way of strengthening the shoulders, core and grip. The key thing to note when performing slingshots is to keep your head and hips still as you pass the kettlebell around your body.
3. Single Arm Deadlift
The single-arm deadlift is one exercise that any beginner should definitely try and master. To perform this exercise, you simply pick your kettlebell off the ground with one hand whilst using the hip hinge movement pattern. Remember to always keep your back flat in order to allow your legs, buttocks and thighs to do the heavy lifting. The single-arm deadlift is an exercise that uses almost all the muscles in the body and also helps beginners develop the important hip hinge movement which will assist with more complex kettlebell movements in the future.
4. The Kettlebell Squat
No workout routine is complete without a good squat, and using your kettlebell to perform the goblet squat is one of the most effective ways to get those glutes on fire! A kettlebell squat offers a whole-body exercise that also promotes better mobility and strength. So, how do you squat with a kettlebell? Simple – a kettlebell squat takes the usual bodyweight squat and loads it up with a kettlebell. It is important to note that in order to make this exercise as effective as it can be, you will have to know how to master the regular, non-weighted squat first. Once you have achieved proper form, you can then add your kettlebell to the mix to really amp your workout up.
5. Kettlebell Halo
Yet another beginner’s 101 move is the kettlebell halo. This exercise requires you to maneuver the kettlebell around the head closely following the perimeter of your neck. Always remember to keep the weight as close as possible to the neck and manoeuvre it around your head in a nice rhythmical motion. To perform the perfect halo, begin with your feet hip-distance apart. Grab your kettlebell with the weight facing up and keep both hands on each side of the handle. Lift the kettlebell to one side of your face and slowly circle it behind your head to the other side. Repeat this for 60 seconds to complete 1 rep.
6. The Figure 8
Last but not least, the kettlebell figure 8. This is an exercise that is the most complex on this list but still remains relatively easy to do even as a beginner. Simply stand with your feet shoulder-width apart whilst gripping the handle of your kettlebell with one hand. Slightly bend your knees and then hinge forward with your hips to maneuver the kettlebell between your legs.
Bring your other hand behind your body and under your glutes to meet the kettlebell, and hand it off. In essence, you will be drawing the shape of the figure “8” by passing your kettlebell from one hand to the other.
And there you have it, 6 of the easiest kettlebell exercises that you can master even if you’re a complete newbie. We hope that this article has given you the motivation that you need to head out, purchase a kettlebell of your own and try out some of these highly effective and fun kettlebell exercises.