Best Beginner Workouts With Kettlebells
About
Kettlebells, a versatile type of free weight, offer numerous benefits similar to dumbbells but are distinguished by the displacement of their weight from the handle.
This unique design makes them ideal for dynamic movements like kettlebell swings as well as traditional exercises such as goblet squats.
Beginner workouts focus on straightforward and manageable movements with user-friendly equipment, minimizing the risk of injury.
Tailored for individuals with less than a year of experience, these routines use slightly reduced weights to facilitate proper technique learning while still providing an effective and demanding workout.
Remember, progress is a personal journey, and it's essential to adjust intensity to match personal abilities and goals.
Workout 1
Back, Hamstrings, Shoulders, Quadriceps, Calves, Abs
Kettlebell Row
15reps40lbs25reps40lbs35reps40lbs
Single Arm Kettlebell Deadlift
110reps10lbs210reps10lbs310reps10lbs
Kettlebell Upright Row
18reps20lbs28reps20lbs38reps20lbs
Kettlebell Suitcase Deadlift
110reps30lbs210reps30lbs310reps30lbs
Standing Kettlebell Calf Raise
110reps30lbs210reps30lbs
Kettlebell Sit Up and Press
110reps30lbs210reps30lbs310reps30lbs
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Generate My PlanThe 8 Best Beginner Exercises with Kettlebells
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1. Kettlebell Upright Row
SETS LOGGED749,947Shoulders Strength95 mScoreShoulders
KettlebellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Kettlebell Row
SETS LOGGED781,099Back Strength93 mScoreBackKettlebellsThe Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.
How to do it
The Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Kettlebell Alternating Row
SETS LOGGED573,967Back Strength91 mScoreBackKettlebellsThe Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.
How to do it
The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Single Arm Kettlebell Deadlift
SETS LOGGED57,916Hamstrings Strength86 mScoreHamstringsKettlebellsThe Single Arm Kettlebell Deadlift is an exercise that improves strength and stability by using one kettlebell. This move targets your hamstrings, glutes, and lower back while working your core to keep your body steady.
How to do it
The Single Arm Kettlebell Deadlift is an exercise that improves strength and stability by using one kettlebell. This move targets your hamstrings, glutes, and lower back while working your core to keep your body steady.
5. Kettlebell Halo
SETS LOGGED165,260Shoulders Strength90 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs6. Kettlebell Suitcase Deadlift
SETS LOGGED88,938Quadriceps Strength76 mScoreQuadricepsKettlebellsThe Kettlebell Suitcase Deadlift is a single-arm exercise that works your legs and core. It helps strengthen your quads and promotes better balance by focusing on one side at a time.
How to do it
The Kettlebell Suitcase Deadlift is a single-arm exercise that works your legs and core. It helps strengthen your quads and promotes better balance by focusing on one side at a time.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs7. Kettlebell Sit Up and Press
SETS LOGGED219,940Abs Strength62 mScoreAbsKettlebellsThe Kettlebell Sit Up and Press is a strength exercise that combines a sit up with an overhead press. It works your core and shoulders, helping to build strength in both areas.
How to do it
The Kettlebell Sit Up and Press is a strength exercise that combines a sit up with an overhead press. It works your core and shoulders, helping to build strength in both areas.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs8. Standing Kettlebell Calf Raise
SETS LOGGED64,194Calves Strength93 mScoreCalvesKettlebellsThe Standing Kettlebell Calf Raise is an exercise that strengthens your calves while using kettlebells for added weight. By standing on an elevated surface, you can achieve a greater stretch and improve muscle activation in your calves.
How to do it
The Standing Kettlebell Calf Raise is an exercise that strengthens your calves while using kettlebells for added weight. By standing on an elevated surface, you can achieve a greater stretch and improve muscle activation in your calves.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs
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