8 Kettlebell Exercises For Beginners With Sample Workout

Kettlebells are a great introduction to strength training. With these exercises you’ll be able to start your first kettlebell session today. We have picked the 8 simplest exercises for beginners and have a great full body kettlebell workout for anyone to try. Let’s have a look at the benefits of kettlebell training and then go through these 8 simple exercises.

4 min read

8 Kettlebell Exercises for Beginners

KB Floor Press

Primary
Upper Body
Horizontal Press

Goblet Squat in Lunge

Primary
Lower Body
Squat

Half Kneeling KB Press

Secondary
Upper Body
Vertical Press

KB Counterbalance Squat

Warmup
Lower Body
Squat

KB Farmers Carry

Core
Trunk
Resisting Rotation

Tall Kneeling Hip to Halo

Core
Trunk
Rotation

KB Deadlift

Secondary
Lower Body
Hinge

KB Suitcase Hold

Core
Trunk
Resisting Rotation

Benefits of Kettlebell Training for Beginners

Kettlebell training is an extremely effective form of resistance training that allows you to strengthen all the key movement patterns and muscle groups that result in the benefits of resistance training.

The kettlebell as a tool is very effective for beginners as it is versatile and a single kettlebell can be used to develop multiple areas of the body. It’s also a great introductory tool as it allows you to do very low skill exercises with light weights, enabling you to start your road to strength.

How to Start Kettlebell Training

Keep It Simple

Starting kettlebell training can be a little daunting as there are so many different exercises available and so much information about different variations about sets and repetitions that are effective. The key is to start simple and easy, pick exercises with low skill requirements (like the exercises listed below) and use weights you feel comfortable with. We also give guidelines on weights, sets and reps below so you can create your own workout or use one of the sample workout suggested.

Keep Training Frequency Low

In terms of training frequency (how often you train) a great starting point is twice a week with sessions that you feel are manageable and fun. Give yourself some time to gain the skills required to perform the exercises with more weight and progressively add weight.

Sample Kettlebell Workout for Beginners

Warm Up

2-3 Rounds

Top of Press Up Hold x 30-60 seconds

Kettlebell Counterbalance Squat

Plank x 30 seconds

A1) Kettlebell Floor Press

A2) Goblet Squat in Lunge

B1) Kettlebell Deadlift

B2) Half Kneeling Kettlebell Press

C1) Tall Kneeling Hip to Halo

C2) Kettlebell Farmers Carry