We have a problem in this country with food.
Our food is so good that our population is trending towards obesity.
Ok, so we know it's not all food's fault. A healthy diet is just as easy to achieve in the U.S. as eating poorly. But our nation's weight problem is a big issue that most people aren't confronting.
Sixty-eight point eight percent of U.S. adults are considered overweight or obese.
That's an insane statistic.
Not only is being overweight unhealthy, but it doesn't do much for an attractive body. We're of the belief that shedding those pounds in the gym is the best way to take back your health.
However, you can't just hit the gym with no idea of what you're doing. Your results will suffer, and you could seriously hurt yourself.
That's why we recommend some basic workouts to get you started.
Wait right there.
Even if you're experienced in the gym, you might find some of these workouts worth your while. Don't knock them till you've tried them.
The kettlebell is a great way for beginners and experienced gym goers alike to lose weight and get shredded. There's a reason they've been around since the 1700s.
Get some pre-workout ready to go, because we're bringing you the best kettlebell workouts to melt away fat and build muscle like you've been in the gym for years.
The Best Kettlebell Workout For Beginners
#1 Kettlebell Deadlift
Sometimes the simple things in life yield the best results. In this section, we're talking an old Russian favorite, the kettlebell deadlift.
This workout serves as the basis for the rest of your kettlebell exercises.
Proper form is essential in seeing any success, and the deadlift is where it all starts. Your back, hips, hamstrings, and glutes all come into play and determine the effectiveness of your workout.
Start with your legs shoulder width apart and line the kettlebell up between them using the boney part of your ankle. Keep your lower back flat, almost parallel to the ground, and bend at the knees. Now grab the kettlebell with both hands.
The lift consists of pulling your shoulders back and lifting with your lower body.
Don't pull up with your arms.
Raise the bell a few feet until your back is straight, and then lower it back in between your feet.
Proper form is important here as it will teach you a good hip hinge (bending forward at the hips with a flat lower back and bent knees).
#2 The Swing
The next move to learn is the kettlebell swing. It's a natural progression of the deadlift but takes the workout to the next level.
Swings work all of the same muscles as the deadlift, but also add in your core and cardiovascular system. This makes them a great tool for building muscle as well as burning fat.
They're also a good time saver. After a set of swings, your lungs will burn. The cardio aspect of this exercise is consistently overlooked. It's not a bad idea to end your workout with swings and follow up with a light cool down jog.
To do a kettle swing, get into the deadlift position with the kettlebell several feet in front of you. The lift technique is similar to what we described before.
Don't lift with your arms, but with your core.
Swing the kettlebell between your legs like a center snapping a football. The goal is to propel the bell to shoulder height.
The motion should be continuous. Keep the swing going without letting the bell touch the floor.
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#3 Goblet Kettlebell Squat
Squatting is fundamental movement pattern and one of the best compound moves that builds huge lower-body strength and more powerful glutes. At the same time, it’s one of the easiest kettlebell exercise to learn.
This kettlebell exercise works your legs, glutes, quads, hamstrings and back.
How to do it:
Start with your feet slightly wider than hip width apart, standing up straight and holding the kettlebell by the horns in the front of your chest.
Bend your knees and squat down to the position when your legs are parallel to the floor or just below. Your tailbone should not be tucking under your butt.
Make sure to keep your torso upright and don’t round your back while bending at both the hips and the knees. This way you’ll prevent back injury.
Return to standing and repeat.
Kettlebell goblet squat is great for toning and shaping your thighs and bottom and learning how to move properly is important for other kettlebell progression.
#4 Kettlebell Clean And Press
This next exercise focuses on the upper body. The kettlebell press works your shoulders, traps, triceps, and core.
The focus of this exercise is to generate your power through the floor, moving energy from the balls of your feet, through your core, and into your arms. Your shoulders do the heavy lifting, but the rest of the body works to generate the momentum.
This workout starts with the kettlebell in what is known as the “rack position.” Hold the kettlebell over the outside of one arm, with your hand underneath your chin.
Make sure to keep your arm tight to your body.
Next, move your body into a slight squat and explode upwards from your feet, driving energy through your body and into your arm. Extend your arm upwards, keeping your bicep next to your head, and your wrist perpendicular with the ground.
Repeat the motion as many times as necessary, switching arms when needed. Always remember to return the kettlebell to the rack position and your body to the partial squat position.
#5 Kettlebell Windmill
This is a great workout to strengthen your shoulders stability and mobility and your core and increase hip flexibility.
How to do it:
Start with your feet hip-width apart, and turn your left foot out by 45 degrees.
Pick up the kettlebell with your right hand, and send it over your head keeping your elbow locked. Lower your torso and your hips to the side and look up at the kettlebell all the time while you are trying to touch your left foot with your left hand.
Return to start position keeping your left arm extended.
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#6 Single-Arm Snatch – Kettlebell For The Experts
The kettlebell snatch combines everything we've outlined into one explosive move. It involves your lower body, core, upper body, and cardiovascular system in a way encompasses almost a full workout into one exercise.
Proper technique is extra important here, both for your safety and to see maximum results.
Line up the kettlebell in the deadlift position.
Grasp it with one hand, and swing it between your legs like you're doing a kettlebell swing. Instead of stopping the up-swing at shoulder height, continue it into the press position.
You won't need the rack position here, but you'll need to keep your bicep by your ear and wrist perpendicular to the ground all the same.
This exercise is a continuous motion. Return yourself to the starting swing position and repeat the exercise without the bell touching the floor.
The end result will start like a swing and finish like a press.
A kettlebell is a simple tool that yields fantastic results. They're a staple in any gym but are widely available to purchase and great at home devices.
Whether you're a beginner or expert, the kettlebell will have you shredded in no time.
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This is great article. I’m 60 and fit
I would like a workout schedule for these exercises
How much weight to carry? Are there any guidelines?