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Best Beginner Push Day Workouts With Kettlebells

Jump to:3 Workouts2 Best Exercises

About

This workout focuses on utilizing kettlebells as versatile equipment to perform efficient push-day exercises.

Kettlebells feature an off-centered weight distribution that makes them ideal for movements such as kettlebell swings while also accommodating traditional exercises like goblet squats.

Designed for beginners, these exercises emphasize simplicity and safety, targeting individuals with less than one year of experience, ensuring proper movement patterns with lighter weights while accommodating varying fitness levels.

The push-day routine integrates both horizontal and vertical push motions to engage and strengthen the chest, shoulders, and triceps with compound and isolation exercises for comprehensive development.

This approach aligns with the PPL training framework, targeting specific muscle groups effectively.

The 2 Best Beginner Push Day Exercises with Kettlebells

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Kettlebell Upright Row

    Kettlebell Upright Row demonstration video — proper form for this exercise.
    SETS LOGGED
    749,947
    Shoulders Strength
    95 mScore
    Shoulders
    Photo of Kettlebells
    Kettlebells

    The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.

    How to do it

    1. Stand with your feet shoulder-width apart.
    2. Hold the kettlebell handle with both hands using an overhand grip.
    3. Pull your elbows up past your shoulders, keeping the kettlebell close until it reaches your upper chest.
    4. Lower the kettlebell back to the start position in a controlled manner.
    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

  • 2. Kettlebell Halo

    Kettlebell Halo demonstration video — proper form for this exercise.
    SETS LOGGED
    165,260
    Shoulders Strength
    90 mScore
    Shoulders
    Photo of Kettlebells
    Kettlebells

    The Kettlebell Halo is a simple exercise that works your shoulders and helps improve their mobility. It involves moving a kettlebell around your head, which also engages your core for stability.

    How to do it

    1. Stand up straight and hold the bottom of a kettlebell in front of your chin.
    2. Circle the kettlebell around your head from right to left, keeping it close to your head.
    3. Return to the starting position and then circle it from left to right.
    4. Repeat these circles for the desired number of times.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions