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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
In This Resource

8 Kettlebell Exercises for Beginners

KB Floor Press

Primary
Upper Body
Horizontal Press
Coaching Tips

• Rest the head of KB on the forearm
• Do not flare out the elbows, keep it close to the body
• Gently touch the elbows to the floor
• Lock the elbows at the top of each rep.

Equipment Needed
Kettlebell
Volume
Beginner6 Reps3 Sets
Intermediate10 Reps4 Sets
Advanced14 Reps4 Sets
Intensity
Beginner10lbs
Intermediate25lbs
Advanced40lbs

Goblet Squat in Lunge

Primary
Lower Body
Squat
Coaching Tips

• Torso is slightly forward but stays in a fixed position
• The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Equipment Needed
Kettlebell
Volume
Beginner6 Reps3 Sets
Intermediate10 Reps4 Sets
Advanced12 Reps4 Sets
Intensity
Beginner10lbs
Intermediate25lbs
Advanced40lbs

Half Kneeling KB Press

Secondary
Upper Body
Vertical Press
Coaching Tips

• Create a stable base in the lunge position with the front knee at 90 degrees
• Keep the rib cage tucked and lock the elbow overhead.

Equipment Needed
Kettlebell
Volume
Beginner5 Reps3 Sets
Intermediate10 Reps4 Sets
Advanced14 Reps4 Sets
Intensity
Beginner10lbs
Intermediate20lbs
Advanced30lbs

KB Counterbalance Squat

Warmup
Lower Body
Squat
Coaching Tips

• Hold the KB out infront of you with slightly bent arms
• The goal is to keep the torso angle as verticle as possible
• Use your full range of motion.

Equipment Needed
Kettlebell
Volume
Beginner8 Reps3 Sets
Intermediate8 Reps4 Sets
Advanced8 Reps4 Sets
Intensity
Beginner5lbs
Intermediate15lbs
Advanced20lbs

KB Farmers Carry

Core
Trunk
Resisting Rotation
Coaching Tips

• Keep a slight bend in both arms and a straight spine
• Walk naturally with control.

Equipment Needed
Kettlebell
Volume
Beginner10m3 Sets
Intermediate14m4 Sets
Advanced18m4 Sets
Intensity
Beginner15lbs
Intermediate30lbs
Advanced45lbs

Tall Kneeling Hip to Halo

Core
Trunk
Rotation
Coaching Tips

• In a stable lunge position, bring the KB from the hip round the head
• Do not straighten the arms
• Move slowly with control.

Equipment Needed
Kettlebell
Volume
Beginner6 Reps3 Sets
Intermediate8 Reps4 Sets
Advanced10 Reps4 Sets
Intensity
Beginner10lbs
Intermediate20lbs
Advanced30lbs

KB Deadlift

Secondary
Lower Body
Hinge
Coaching Tips

• Bend at the knee and the hips, folding into the hip crease
• Use the hamstrings and lower back
• Keep a neutral spine throughout
• Keep the upperback tight and maintain an arch in the lower back.

Equipment Needed
Kettlebell
Volume
Beginner8 Reps3 Sets
Intermediate12 Reps4 Sets
Advanced14 Reps4 Sets
Intensity
Beginner10lbs
Intermediate25lbs
Advanced40lbs

KB Suitcase Hold

Core
Trunk
Resisting Rotation
Coaching Tips

• Keep shoulders and hips square
• Have a slight bend in the arm
• Ensure the spine is straight.

Equipment Needed
Kettlebell
Volume
Beginner10s3 Sets
Intermediate30s4 Sets
Advanced50s4 Sets
Intensity
Beginner15lbs
Intermediate30lbs
Advanced45lbs

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

Keep Reading

The 22 Best Single Kettlebell Exercises To Add Into Your Workouts

If you just have the one kettlebell and are looking to build your own kettlebell workouts then you have found the right article. Even with a single kettlebell you can create a successful exercise routine.

9 min read