Fitness Shirt Designer

Kettle Bell Exercises For Beginners

A kettle bell is basically a bell that sort of looks like a bowling ball but with a handle and they are typically used for strength, cardio and flexibility training. So, you may be wondering how you can exercise with one of these kettlebells. Well there are various circuits that you can do to become stronger, more flexible and build up your cardiovascular health, kettlebells are not a new invention, they have been around for some time however they have been becoming more and more popular in recent years within the fitness community for a reason.
Kettlebells can be used as an extremely effective tool to give you the ultimate total body strength and conditioning you are striving for. One of the main problems is that the majority of people don’t know how to use kettlebells properly as it may seem like a fairly complex thing to pick up as there is so many different movements that you can do to focus on different aspects of your fitness.

Like with many tools, such as a dumbbell, there are a lot of different moves that can be done with the kettlebell, however, you need to start off with the basics, and there’s some basic movements to learn, the first one being probably one of the most common exercises you’ve seen people do with a kettlebell.


The Swing

  • Place one kettlebell in between your legs, whilst you bend your knees and bend forwards maintain a straight back.
  • You can hold the kettlebell with one hand or two hands.
  • Lift the kettlebell to shoulder height whilst thrusting your hips forwards and lifting your body up.


The Press

  • Hold two kettlebells at shoulder height with your palms facing forwards.
  • Push the kettlebells up towards the ceiling, then come back down to shoulder height.


Goblet Squat

  • Hold the kettlebell close to your chest and put your feet in a stance that feels comfortable for you to squat up and down.
  • When you squat down, push your knees outwards and look straight ahead.
  • Keep your chest up and back straight for the whole movement.


The Clean

  • Grab two kettlebells and start with them between your legs whilst you bend your knees and lean forwards slightly whilst keeping your back straight.
  • Raise the kettlebells up towards your shoulders and rotate your hands so they are facing forwards and push them up towards the ceiling.
  • For the way down, do the whole motion, just in reverse.


The Snatch

  • Again, start with the kettlebells between your legs with your knees bent and body leaning forwards.
  • Raise the kettlebells by thrusting your hips forwards and raise them all the way above your head until your arms are locked at the top, come back down to the starting position with a straight back.

Now that you are familiar with some of the basic movements of kettlebell training, you may want to know a little circuit to exercise to using the kettlebells as your tool.

Here some Kettle Bell Exercises for Beginners

Example Circuit

  1. Start with the swing, complete 8 reps.
  2. Next, the goblet squat for 12 reps.
  3. Followed by the press for 15 reps.
  4. Fourth in the circuit is the clean for a challenging 20 reps.

 As you notice with this circuit, the reps go up for each exercise and it’s crucial to have little to no break in between the sets. Once you’ve completed the whole circuit once, that counts as one round, complete 3 rounds with 1 minute rest after circuit completion.

All our Fitness Motivation Designs! More than 2000 Fitness and Motivational Workout Quote printed on t-shirts,tanks,poster,mugs,pins and so much more.

Fitbys Shop USA & CA

20 Minutes Kettle Bell Workout for Beginners

Fitness Freak, Blogger, Webdesigner, Husband and Father.

Take a look at this Kitchen Company for shaker kitchen supplies or this one here for Demolition services