Series: “Level Up” Beginner Kettlebell Workout

Level Up Series: Beginner Kettlebell Workout

Whether you’re new to kettlebells or to working out, everyone has to start somewhere. Our kettlebell workouts for beginners are a great jumping-off point for using this popular exercise equipment. The PowerBlock™ experts have put together a basic kettlebell circuit that works the entire body. By using adjustable kettlebells, you can add resistance as you gain strength – so the workout grows with you.

Kettlebell Workout Notes

  • Unless otherwise noted, begin each exercise standing up straight with your feet hip- to shoulder-width apart.
  • Focus on proper form for each exercise over speed.
  • The ultimate goal is to do three circuits of the workout below, i.e., three times through.
  • If this is your first workout routine or you’re coming off a long break, start with one or two circuits (and low kettlebell weights) and work your way up to reduce injury risk.

Beginner Kettlebell Workout Plan

#1: Kettlebell Head Halos

  • Grab your kettlebell handle with two hands.
  • Raise the kettlebell and move it around your head as if tracing an angel’s halo.
  • Do 10 repetitions clockwise, then 10 more reps counter-clockwise.

#2: Kettlebell Hip Halos (aka the Slingshot)

  • Hold your kettlebell in one hand by the handle at arm’s length by your side.
  • Move the kettlebell in circles around your hips, passing the bell from one hand to the other (using the handle) as needed.
  • Do 10 reps clockwise and 10 reps counterclockwise.

#3: Goblet Squats

  • Grasp a kettlebell by “the horns,” i.e., the elbows on either side of the handle.
  • Tuck your elbows in tight and hold the kettlebell against your chest.     .
  • Lower yourself in a bodyweight squat – hips slightly back – while emphasizing depth and a neutral spine.
  • Your knees should track slightly outward and forward as you descend.
  • Gradually raise yourself to starting position.
  • Do 10 reps.

#4: Kettlebell Swings

  • Place a kettlebell on the floor and stand behind it.
  • Bend over with a flat back and grab the kettlebell handle with both hands and raise it to knee height.
  • Swing the kettlebell back between your legs while bending the knees slightly.
  • Swing the kettlebell upward until it points straight out while straightening your hips and knees.
  • Repeat for 15 reps.

#5: One-Arm Row

  • Place a kettlebell on the floor by your right foot.
  • Bring your right foot back and rest your left elbow on your left knee.
  • Bend your knees slightly and keep your back straight as you reach down for the kettlebell with your right hand. The final stance should look similar to a lunge. (You can also kneel on your back knee.)
  • Grab the kettlebell handle, lift it to your stomach while bending your elbow and lower it back to the floor.
  • Do 10 reps, then switch your stance to the opposite side and repeat with the other arm.

#6: One-Arm Deadlift

  • Place a kettlebell on the floor between your feet and shift your weight to the back half of your feet.
  • Bend down from the hips and knees. Grab the kettlebell with your right hand.
  • Keeping your back and arm straight, lift the kettlebell until you’re standing up straight.
  • Reverse the movement to lower the kettlebell to the ground.
  • Do 15 reps, then repeat with the left arm.

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