Beginners guide to kettlebell training

Kettlebells are a great way to get in shape and improve your overall fitness. They are versatile, easy to use and provide a great workout. This guide will teach you the basics of kettlebell training to get started on your routine.

What are kettlebells?

Kettlebells are weights that are shaped like a bell. They are typically made of cast iron but can also be made of other materials such as plastic. Kettlebells are used for strength training and cardio exercises.

What to Consider Before Starting Kettlebell Training?

Before starting kettlebell training, you should consider your fitness level and health. If you are new to fitness or have any medical conditions, consult a doctor before starting any new exercise program.

How do I use kettlebells?

Kettlebell training can be done with or without weights. If you are new to kettlebells, start with no weights and add more as you get stronger.

To use kettlebells, stand with your feet hip-width apart and hold the kettlebell in one hand with your arm straight. Bend your knees and hips slightly and let the kettlebell hang down between your legs. Keeping your back flat, lift the kettlebell up and out in front of you, then slowly lower it back to the starting position.

You can also do kettlebell swings by standing with your feet hip-width apart and holding the kettlebell with two hands. Next, bend your knees and hips slightly and let the kettlebell hang down between your legs. Keeping your back flat, lift the kettlebell up and out in front of you, then swing it back between your legs.

How do I hold a kettlebell?

There are three ways to hold a kettlebell:

In one hand, with your arm straight
In two hands with your arms parallel to each other
With one hand and your arm bent

How Many Kettlebell Exercises Are There?

Many exercises can be performed with kettlebells. The following are some basic exercises that can be done to get started:

Swing: The swing is the most basic kettlebell exercise. It works the hips, glutes and thighs.
Goblet Squat: The goblet squat works the quadriceps, hamstrings and glutes.
Turkish Get Up: The Turkish get-up works the entire body. It is a complex exercise that should be performed with caution.

How Do I Perform a Kettlebell Swing?

The kettlebell swing is the most basic kettlebell exercise. It works the hips, glutes and thighs.

To perform a kettlebell swing:

Stand with your feet hip-width apart and hold a kettlebell with both hands in front of your chest.
Bend at your hips and knees and lower the kettlebell between your legs.
Swing the kettlebell up through your legs and extending your hips and glutes to swing the kettlebell forward.
Keep your arms straight and use your glutes and hips to propel the kettlebell forward.- Swing the kettlebell back between your legs and repeat.

How Do I Perform a Goblet Squat?

The goblet squat works the quadriceps, hamstrings and glutes.

To perform a goblet squat:

Stand with your feet hip-width apart and hold a kettlebell with both hands in front of your chest.
Bend at your hips and knees and lower the kettlebell between your legs.
Squat down until your thighs are parallel to the ground.
Keep your back straight and chest up.
Rise to the starting position and repeat.

Want to see how to do normal squats? See our guide here

How Do I Perform a Turkish Get Up?

The Turkish getup is a complex exercise that should be performed with caution.

To perform a Turkish get-up:

Lie on your back with a kettlebell in your right hand.
Bend your right knee and place your foot flat on the ground.
Place your left hand on the floor beside you.
Pressing with your left hand and right foot, lift your torso off the ground.
Place your left hand on the kettlebell and roll it to your left hand.
Place your right hand and left foot on the ground and stand up.
Reverse the steps to return to the starting position.

What are the benefits of kettlebell training?

Kettlebells provide an excellent workout for your whole body. They improve strength, cardio fitness, flexibility and balance.

Kettlebell training is also a great way to burn calories and lose weight.

Is kettlebell training safe?

Kettlebells are a safe way to get in shape if you use proper form and listen to your body.

If you are new to kettlebells, start with no weights and add more as you get stronger. Always consult a doctor before starting any new exercise program.

Kettlebell Training Tips

Always use a weight that is comfortable for you.
Start with basic exercises and progress to more complex exercises as you become stronger.
Breathe deeply and keep your core engaged throughout the entire exercise.
Drink plenty of water before, during and after your workout.
Take a few minutes to warm up before beginning your kettlebell workout.
Cooldown after your workout.
Consult a doctor if you have any medical conditions.

FAQs

How many kettlebell swings should a beginner do?

A beginner should start with 10-15 swings and work up to three sets of 15 swings.

How do I know how heavy my kettlebell should be?

A good starting weight for a beginner is 8-12 kg. However, it would help if you used a comfortable weight and allowed you to perform the proper form.

Can I do kettlebell training if I have a medical condition?

Consult a doctor before starting any new exercise program if you have a medical condition.

How many calories can I burn with kettlebell training?

Kettlebells are a great way to burn calories and lose weight. You can burn up to 400 calories per hour with kettlebell training.

What is the best time of day to do kettlebell training?

There is no wrong time of day to do kettlebell training. However, it is essential to drink plenty of water before, during and after your workout. Kettlebells are a great way to break up the monotony of a regular workout routine.

Can I do kettlebell training if I’m pregnant?

Consult a doctor before starting any new exercise program if you are pregnant.