Full Body Kettlebell Workout for Beginners
Learning how to use a kettlebell isn’t necessarily easy, but it’s worth the time investment to get the fat-burning and muscle-building benefits that lifting kettlebells provides. Kettlebell training specifically targets the areas that most people are lacking strength and flexibility in, from spending so much time sitting at a desk: glutes, hamstrings, upper back, and core. While used most often for ballistic movements like swings, cleans and snatches, kettlebells can also be used for all the standard exercises that would typically be performed with a dumbbell. The versatility and applicability of kettlebell training makes a kettlebell the perfect tool for both at-home fitness as well as group classes at a gym. Little space is needed, and an effective workout can take as little as 20 minutes and require just one or two kettlebells.
This workout, provided by guest blogger Amanda Perkins from the Kettlebell Kings web site, includes a full body workout focusing on seven major compound movement patterns. It is designed to develop a solid foundation of strength, increase muscle definition, and improve endurance in all major muscle groups.
The workout requires only one kettlebell. I recommend women start with a 6-8 kg (13-18 lbs) kettlebell and men start with a 10-12 kg (22-26 lbs) kettlebell.
The workout can be performed in two different ways:
Primary Muscles Targeted: quadriceps, gluteal muscles, and hamstrings
Single Arm Overhead Press
Primary Muscles Targeted: deltoids, latissimus dorsi, trapezius, and triceps
Single Arm Bent Row
Primary Muscles Targeted: latissimus dorsi, rear deltoids, trapezius, rhomboids, erector spinae
Stiff Leg Deadlift
Primary Muscles Targeted: hamstrings, gluteus maximus, and erector spinae
Lying Chest Press
Primary Muscles Targeted: pectoralis major, deltoids, and triceps
Straight Arm Crunch
Primary Muscles Targeted: rectus abdominis, internal and external obliques, and hip flexors
Offset Farmer Carry
Primary Muscles Targeted: full body
For a downloadable, printable version of this workout, click the following link
As you build strength and endurance, you will be able to increase weight and reps. You should always ensure that you are executing all kettlebell movements with proper form to avoid injury.
About Amanda Perkins
This post was guest-written by Amanda Perkins. Amanda works with Kettlebell Kings as a senior writer. She has been put onto this earth to inspire people and achieve their health and fitness goals with enthusiasm. Her niches are health, fitness, and kettlebell workout. Read more about Amanda's writings at https://www.kettlebellkings.com/blog/.