Kettlebell Workout Routines for Beginners
Kettlebells have grown to be more popular during the last few years, but a kettlebell isn't likely to do much good without following effective kettlebell workout routines. Fitness enthusiasts who would like to give kettlebells a try will discover an overload of information and knowing how to start could prove difficult. Being a former member of the "kettlebell beginners club", I thought I would discuss a few simple but effective kettlebell workout routines for beginners.
First, it's crucial to know that the vast majority of the more difficult kettlebell exercises are difficult because they require a high amount of speed and a certain level of technique. If proper technique is not in place, the velocity is likely to make it blatantly obvious, and it's entirely possible that pain or injury could result. For that reason, the best and safest kettlebell workout for a beginner will not include any high-velocity movements.
Workout #1- Goblet squats- Overhead press- Bent-over row
The goblet squat is a great staple for a beginner because it's a simple, but very efficient way to hit all of the big muscles in the legs. The overhead press is a highly unappreciated exercise, and combined with the bent-over row will hit all the big muscles in the upper body except for the chest. To be entirely truthful though, a lot of people work the chest too much, leading to the hunched over, shoulders forward posture that is seen in older people, desk workers, and men who bench press too frequently.
Workout #2- Romanian Deadlift (aka. Straight/stiff leg deadlift)- Floor press- L-sit
The Romanian Deadlift (RDL) is a great exercise for building up and lengthening the hamstrings, and also a great way to tighten up the glutes. Admittedly, I mentioned above that working the chest is normally overemphasized; however, it's also important to showcase at least one kettlebell exercise which can be used to hit the chest, and that's why the floor press is included above. It does a good job of producing pressing strength while limiting a lot of the disadvantages of benching. Because the elbows stay tucked in and can't go beyond the shoulders, this pressing variation is much better for the shoulder girdle. Lastly, the L-sit is a surprisingly challenging core exercise. No reason to go to failure on this: just get in some quality isometric holds.
Workout #3- Clean and press- Offset walking lunge- Incline push-up
Workout #3 is a little more challenging in that it will take some velocity to effectively "clean" the kettlebell up to shoulder height (aka. the racked position). This can be accomplished by simply swinging the weight up from the side, but it ought to be done by pushing the hips back and throwing the bell between the legs, then utilizing the resulting upward momentum to get the kettlebell up to the racked position. One clean + one press = one full repetition. The offset walking lunge is a good locomotive exercise and also demands a significant use of the hip musculature to avoid falling over. Lastly, the incline push-up will hit the chest and serve as a highly effective core exercise.
It's not required to complete a high number of exercises in a workout: three exercises is plenty and will permit more practice and reps per exercise. Give these kettlebell workout routines a try and see how effective kettlebells can be for fat loss and strength gains.
Thanks for reading!
If you found this to be article useful to you or someone else, please share it with your friends!
Source
