Exercise with kettlebell for beginners

Kettlebells are an excellent tool for strength training, and for many exercises, they can replace dumbbells or other weights. Learn more about kettlebell exercises for beginners.

Why? The way they are shaped makes them much easier to turn around. You can also hold them in the handle, which allows you to get a different range of motion depending on the kettlebell exercise you perform.

Squat with kettlebell

  • Stand with your feet shoulder-width apart, toes slightly apart, and grasp the sides of the kettlebell handle with both hands at chest height.
  • Bend knees and hips to move into a deep squat, and bring your buttocks down past your knees.
  • Return to a standing position.

Ground lift with kettlebell

  • Hold the kettlebell in front with palms facing inwards.
  • Stand with your feet apart, with your knees slightly bent.
  • Bend your hips and push your buttocks as you lower your upper body and weight to the ground.
  • Keep your back straight, with your upper body almost parallel to the floor at the bottom of the movement.
  • Keep the core tight push through the heels to stand upright. Have your arms straight as you lift your weight back to start.
  • Pause at the top and squeeze the butt.

Suitcase lunges

  • Stand with your feet shoulder-width apart.
  • Have your arms at your sides, holding a kettlebell in each hand.
  • Take a long step forward and lower your body. Bend both knees to 90 degrees. Keep your back straight and core engaged all the way.
  • Push through the heels and place most weight on the hindfoot to return to the starting position.

Kettlebell swing

  • Stand with your feet apart shoulder-width apart, grasping the top of the kettlebell handle.
  • Bend your knees slightly, then hang forward at your hips to swing the kettlebell between your legs.
  • Get up again; use the propulsion from the hips to swing the weight to chest height.

Sumo lift with kettlebell

  • Have your feet wider than shoulder-width apart, knees slightly bent, and toes angled out. (The more you push your legs out, the more this pull will work on your inner thighs.)
  • Hold a kettlebell in the handles with both hands, palms facing inwards.
  • Bend your hips and bend your knees to lower your body and weight.
  • Keep the core tight push through the heels to stand upright. Bend at the elbows and pull towards your face when standing.
  • Pause at the top and squeeze the butt.

Hand to hand swing with kettlebell

  • Stand with your feet apart, grasping the top of the kettlebell handle with one hand.
  • Bend your knees slightly, then bend forward at the hips to swing the kettlebell between your legs.
  • Stand up again while swinging the weight to chest height. Change the kettlebell to the other hand at the top of the turn.
  • Keep swinging, alternating sides.

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References

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