Kettlebells become invaluable It’s a fitness tool for building strength and muscle, but not everyone knows exactly how best to do it from the first moment they pick up the handle. Uniquely shaped pieces of equipment are not yet as common as dumbbells or barbells in many gyms. Also, some kettlebell-specific movements require a little more knowledge and mastery before adding them to your training plan.
If you’re just starting out with kettlebell training, it’s better to learn the basics than jump right into high-level moves.trust the trainer Jah Washington As a helpful intro, here are the best kettlebell exercises for beginners. All of this is in his new book. Kettle Hell Vol. 2 Training programs are now available in All Out Studio. men’s health MVP Premium.
These are all foundational exercises for kettlebell workouts, including movements that target your legs, arms, and even your core. Try these exercises as directed by Washington before moving on to more advanced exercises.
Top 5 Kettlebell Exercises For Beginners
kettlebell deadlift
The deadlift is a classic exercise that spans a variety of training styles and equipment as it strengthens the hip hinge movement. “A lot of kettlebell training requires a strong hip hinge,” says Washington.
How to:
- Stand with your feet shoulder-width apart and put your weight between your legs. Your knees should be slightly bent at first. Create tension by squeezing your shoulder blades, core, and glutes.
- Push your hips back, hinge at your hips, reach down, and grab the handles with both hands.
- Stand up straight and squeeze your buttocks at the top.
kettlebell dead clean
Kettlebell training includes power-building exercises such as cleans and snatches. Here we learn a good two-handed bell hold down intro before moving on to more demanding variations. “This will teach you about transferring power and loads from the floor,” Washington said.
How to:
- Start in the same position as a kettlebell deadlift and follow the same steps with both hands on the handles.
- From that position, burst up and use that force to bring your weight closer to your body until it’s about shoulder height.
- As you lift the weight, move the grip on the handle so that it grips the top horn of the bell (the part of the bell that attaches the handle to the weight).
goblet squat
What is a training program without squats? This variation is especially approachable for beginners because the forward (forward) position of the load helps to strengthen good posture and spinal stability. “We sit and stand every day, and we want to make sure it’s functional,” says Washington.
How to:
- Begin by holding the corners of the kettlebell with both hands in front of your chest. Tighten your shoulder blades to create tension in your mid-back and move your core to support the weight.
- Push your hips back, bend your knees, and squat as low as you can comfortably maintain a proper upright position. Push your knees outward and keep your core conscious. Don’t let your elbow rest on your knee.
- Press your feet into the floor to stand up and squeeze your upper buttocks.
overhead press
This two-handed press introduces a key component of kettlebell training: the overhead press.
How to:
- Hold the corners of the bell with both hands and bring the weight to about chest height. Engage your shoulder blades, core, and glutes to create tension throughout your body.
- Raise your arms straight over your head and lift your weight straight up. Keep your core tight to avoid splaying your ribs and arching your back.
- Lower your weight to the starting position.
kettlebell march
This exercise introduces a new way to challenge your core muscles for those used only to sit-ups, as your body needs to be toned to support your weight when you move your legs.
How to:
- Begin by holding the kettlebell at the front corner of your chest, similar to the goblet squat. Engage your shoulder blades and abs to increase tension. Strengthening this core is the key to this exercise.
- Start marching in place and fight to maintain tension to keep your weight in place.
You can find more kettlebell workouts through our new training program in Washington. Kettle Hell Vol. 2only available in All Out Studio men’s health MVP Premium Member.
Men’s Health’s Fitness Editor, Brett Williams is a NASM-CPT certified trainer, former professional footballer, and technical reporter who divides his workout time into strength and conditioning training, martial arts, and running. His work can be found at Mashable, Thrillist and other outlets.
