The best kettlebell exercises for beginners are easy to start and will not be difficult for you either. You can train with either a single kettlebell or a pair of kettlebells for your first session. There is a wide range of kettlebell weights to get you started. If you are working out from home you can acquire your own kettlebells from Amazon. There are also other places you where you can buy used kettlebells like eBay; this post on where to buy kettlebells outlines 5 of the best places.
Before you get started with kettlebell training you should begin by setting your training goal. You may have different objectives like lose weight through kettlebell training, increase strength or even strange goal like curve your abs using intense kettlebell workout. You can achieve so much with kettlebell training but you need to focus on one thing at a time to help you get motivated by quick results. If you have not used kettlebells before you may learn some basics about these weights from this post Kettlebells for Dummies.
Kettlebell Exercises for Beginners
As I have mentioned before kettlebell exercises are good for strength training and will help you improve endurance and strength. As one of the many benefits of kettlebell training; strength training is a rigorous physical exercise routine that is specialized in using resistance in order to contract muscles under anaerobic conditions.
The results of good strength training should be increased strength, endurance and size of muscles. Majority of kettlebell training programs are specifically designed for strength training. There are several Kettlebell Training DVDs that may also be very useful for beginners. The following 3 kettlebell exercises for beginners should get you started.
Kettlebell Exercise for Beginner #1 – Swing
This is the first exercise that you should learn. Place the kettlebell between your legs and open your feet wide. The kettlebell swing is done by placing your feet apart and the toes should be pointed out. Ensure the gap between your feet is wider than your shoulders’ width. You should then grab your kettlebell from the front and stand upright.
You should then swing the kettlebell forward and backwards so that it passes through the gap between your feet. You should swing the kettlebell forward and backward reducing the resistance until such a point where the arms are almost parallel to the floor. You should start gradually and improve in your tempo.
Kettlebell Exercise for Beginner #2 – Front Squat
This exercise involves holding a pair of kettlebell each on one hand and bringing them close to your chest while in an upright position. The feet should be in mid wide stance; you should then bend your hips and knees for you to lower the body and can also bend upper body slightly.
Your thighs should be parallel to the floor when you imitate a sitting position. Ensure your knees are completely over the feet. You should repeat this front squats several times improving your posture every time. Initially it might be tough but with more exercise you will get used to front squat.
Kettlebell Exercise for Beginner #3 – Deadlift
This exercise starts by placing the kettlebell in front. You should then stand with legs apart; the gap between the feet should be about your should-width. You should turn your toes slightly out and then squat to pick your kettlebell. You should then stand upright driving the weight through the heels. You should ensure you keep the back straight while squeezing your butt. You should then return to the ground and place the kettlebell at the original position.
These are the three top kettlebell exercises that should get you started. It is advisable not to strain when you begin kettlebell training. These kettlebell exercises for beginners should be done with a weight that is comfortable.
You can begin with 5 pound kettlebell and gradually increase the weight as you get used to kettlebell exercises. There is a wide range of kettlebell weights with the least being 5 lb; you can buy them at discounted prices on Amazon.
Please let me know if you would like some assistance, feel free to get in touch with me or share your feedback on the comments section below.