Beginner kettlebell exercises are an excellent way to add variety to your workout routine, whether you’re new to strength training or just getting a little bored with your go-to dumbbell moves. The beginner kettlebell workout we’ve created below will hopefully allow you to challenge your muscles in new ways, which is key to seeing strength gains. Plus, if you’ve ever worked out at a crowded gym with limited weight rack choices, you’ll love these kettlebell exercises for beginners: They only require a single kettlebell!
To help you get to know this excellent training tool, Andy Speer, co-owner of SoHo Strength Lab in New York City, picked a few kettlebell exercises for beginners. To get started with this beginner kettlebell workout, you’ll need a 10- to 15-pound kettlebell (or 4 to 6 kilograms). If you’ve already got a steady strength training program and feel comfortable with heavier weights, you can start with a 20-pound kettlebell (or heavier).
Let’s lay down some terminology, too, since different exercises have you holding different parts of the kettlebell: The bell refers to the heavy sphere at the bottom. The handle (the loop attached to the bell) can be gripped at the top, or on the sides, which are called the horns. Holding a kettlebell in a racked position means you’ll hold the top of the handle and allow the bell to rest on the outside of your forearm, with your hand held at shoulder height. If you’re new to kettlebells, experiment with the different grips: Hold the kettlebell in a racked position, hold it by the horns using both hands, or carry it using the handle with your arm at your side. We’ll walk you through several grips in the beginner kettlebell workout below.
You can incorporate this beginner kettlebell workout into your typical training routine two to three times per week or select just a few exercises to try as you see fit. If you’re doing all the moves as a workout, you’ll notice that we offer two variations for the reverse lunges (a reverse lunge with overhead hold or a reverse lunge with a press) and the swings (a classic two-handed kettlebell swing and a single-arm alternating kettlebell swing). You can do whichever variation you’re in the mood for, however the reverse lunge with overhead hold and the two-handed kettlebell swing are the beginner-friendly options. The first several moves should help improve stability while the swings at the end offer a nice cardio bonus.
Our model, Saneeta Harris, is a blogger, SFG Level 1 certified kettlebell trainer, and the founder of @NaturalHairGirlsWhoLift.
The Workout
Instructions:
This workout is made up of three circuits. You’ll do 3 rounds of each circuit (meaning you do each circuit three full times), resting 30-60 seconds between rounds. Rest for 60 seconds between circuits. Rest only as needed between moves.
Circuit 1
Do each move below in order for 8-10 reps on each side.
- Staggered Stance Halo
- Reverse Lunge (variation of your choice)
- Staggered Stance Row
Circuit 2
Do each move below in order for 8-10 reps on each side.
- Push-Press
- Squat to Biceps Curl
Circuit 3
Do each move below in order for 8-10 reps.
- Swing (variation of your choice)
- Triceps Press
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Katie Thompson1 Staggered Stance Halo
- Hold the horns of the kettlebell with the bell facing up at chest height.
- Take a big step forward with your right foot so your feet are staggered. Keep your knees soft (not locked).
- Lift the bell and slowly circle it around your head in a clockwise direction.
- Return to the starting position; then circle the kettlebell in the other direction, starting to the right.
- Return to starting position. Both left and right sides equals 1 rep. Do 8-10 reps, then repeat with the other leg staggered forward.
Works: shoulders, arms, core
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Katie Thompson2 Reverse Lunge With Kettlebell Press
- Stand with both feet together and core engaged. Hold the kettlbell in your right hand in a racked position at shoulder height. Your palm should be facing in and the bell should rest on your forearm.
- Step back with your right foot and bend both knees to 90 degrees to drop into a lunge.
- As you drop into your lunge, press the kettlebell straight up extending your hand overhead. You may want to extend your left arm to the side to help with balance.
- Focus on engaging your core so you stay upright—do not lean to one side or the other.
- Push off your right foot to return to your starting position. That’s 1 rep. Do 8-10 reps, then repeat on the other side.
Works: shoulders, core, legs
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Katie Thompson3 Reverse Lunge With Overhead Hold
- Stand with both feet together and core engaged. Hold the kettlbell in your right hand in a racked position at shoulder height. Your palm should face in and the bell should rest on your forearm.
- Now press the kettlebell overhead, fully extending your arm. Hold the weight steady in that position.
- Step back with your right foot and bend both knees to 90 degrees to drop into a lunge.
- Focus on engaging your core so you stay upright—do not lean to one side or the other.
- Push off your right foot to return to your starting position. That’s 1 rep. Do 8-10 reps, then repeat on the other side.
Works: shoulders, core, legs
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Katie Thompson4 Staggered Stance Row
- Hold the kettlebell handle in your right hand with your arm at your side. Step your left foot forward about 12 inches.
- Bend both knees so you can rest your left forearm on the top of your left thigh. This should be a light rest—do not lean all of your bodyweight onto your thigh.
- Hinge at your hips so your torso is at a 45-degree angle to floor, keeping your spine neutral and your core engaged.
- Do a row by lifting the kettlebell to your ribs. Keep your elbow hugged close to your side and keep your core engaged throughout. Pause at the top, then lower the bell back down.
- That’s 1 rep. Do 8-10. Then repeat on the other side.
Works: upper back, shoulders, arms, core
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Katie Thompson5 Push Press
- Stand with your feet hip-width apart. Hold the kettlebell in your right hand in a racked position at shoulder height.
- Do a half-squat by hinging at your hip, sending your butt back, and bending both knees just a bit.
- As you stand and return to the starting position, press the kettlebell overhead in a quick, powerful motion. Fully extend your arm, squeeze your glutes, engage your core, and stand tall. You may want to extend your left arm out to the side for balance. Focus on standing straight—do not allow your torso to tip to one side because of the uneven weight.
- Return the kettlebell to the racked position and immediately sink into another half-squat to start the next rep.
- Do 10 reps. Then repeat on the other side.
Works: shoulders, triceps, core, legs
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Katie Thompson6 Windmill
- Stand with your feet just wider than hip-width apart. Hold the kettlebell in your right hand in a racked position at shoulder height. Press the weight overhead so your arm is fully extended.
- Turn your left foot out and angle your hips to the right slightly.
- With your core engaged and using your left hand as a guide, lean down toward your left foot, keeping your right leg straight and bending your left leg as you lower. As your flexibility allows, use your left hand to trace the inside of your left thigh, then knee, then calf, then ankle.
- Keep the weight extended overhead and steady throughout; and keep your gaze up at the weight.
- This is really a core exercise, so think about keeping your core engaged as you lower with control and using your core to pull your torso upright for each rep. Do 8-10 reps. Then repeat on the other side.
Works: shoulders and core
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Katie Thompson7 Squat to Bicep Curl
- Stand with your feet shoulder-width apart, toes slightly turned out, and hold the kettlebell by the horns with elbows bent and the weight at chest height. You can choose to start with the kettlebell bell up (as shown above), or with the bell facing the floor.
- Do a squat by hinging at your hips, sending your butt back, and bending both knees until your thighs are parallel to floor.
- At the bottom of your squat, do a bicep curl by straightening both arms and allowing the weight to drop toward till it touches floor. Curl the bell back up to complete the curl.
- Drive through your heels to return to your starting position.
- That’s 1 rep. Do 8-10 reps.
Works: biceps, upper back, core, legs
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Katie Thompson8 Kettlebell Swing
- For complete details on how to master the kettlebell swing, go here.
- Stand with your feet hip-width apart and hold the kettlebell by the top of the handle with both hands with your arms straight in front of you.
- Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.
- Stand up and thrust your hips forward explosively, squeezing your glutes and letting your arms swing forward to chest height (but not higher than your shoulders).
- As the weight falls, don’t let gravity do all the work for you. Pull the weight back down, hinge at your hips, and move immediately into the next rep. Move quickly—this is cardio-strength combination exercise.
- Do 8-10 reps.
Works: core, glutes, hamstrings
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Katie Thompson9 Single-Arm Alternating Kettlebell Swing
- It’s best to master the two-handed kettlebell swing first before attempting this move. You may also find when first learning this move that you may want to start with a lighter weight.
- All of the principles of a swing stay the same for this move. Stand with your feet hip-width apart and hold the kettlebell by the top of the handle with your right hand only, with your arm straight in front of you.
- Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.
- Stand up and thrust your hips forward explosively, squeezing your glutes and letting your right arm swing forward to chest height (but not higher than your shoulders).
- At the top of the movement, bring up your left hand and pass the weight to your left hand.
- Now allow your left hand to bring the weight down, hinge at your hips, and move immediately into the next rep. As you stand for the next rep, pass the weight back to your right hand.
- Continue to pass the weight from hand to hand with each rep. Move quickly—this is cardio-strength combination exercise.
- Do 8-10 reps.
Works: glutes, hamstrings, core
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Katie Thompson10 Staggered Stance Triceps Press
- Hold the kettlebell with both hands by the horns at chest height, with the bell facing up. Take a step forward with your left foot so you are in a staggered stance. You can choose to turn out your right toes to keep your back foot flat on the floor or come up on your toes (as shown above).
- With your core engaged and hips tucked, press the weight overhead.
- With your arms overhead and elbows locked in place, bend at your elbows to lower the kettlebell behind your head. Keep your biceps and elbows hugged close to your head.
- Straighten your arms to lift the weight up and return to your starting position.
- That’s 1 rep. Do 8-10 reps, then switch the stance of your feet so your right foot is forward.
Works: shoulders and triceps
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