Best kettlebell workouts to do for beginners
If you are new to kettlebell training or only have limited experience then this is the article for you. Below we have listed 5 simple kettlebell exercises for beginners that you should learn before any others. Just mastering these 5 exercises will ensure the rest of your kettlebell training slots beautifully into place. Below I’ve also included 4 x kettlebell workouts for beginners that you can use to practice the exercises.
1. Kettlebell Slingshot
Our first beginners kettlebell exercise on the list is the kettlebell slingshot. The slingshot is a basic kettlebell exercise that involves passing the kettlebell around the body from one hand to the other.
The slingshot is a great starter exercise because it helps you to acclimatise to the kettlebell weight as well as working the shoulders, core, and grip.
Later on in your training you will use the kettlebell slingshot as an exercise to catch your breath between other exercises or as a warm up before your main workout.
2. Kettlebell Halo
The kettlebell halo is the kettlebell exercise for beginners you should know. The exercise involves taking the kettlebell around the head closely following the perimeter of the neck.
The kettlebell, during this exercise, should be kept nice and close to the neck and taken around the head in a nice rhythmical motion.
The kettlebell halo works deep into the shoulders and the whole of the upper body.
Again, like the slingshot exercise, the halo will be used later in your training both as a warm up exercise but also as an active recovery exercise in between other exercises.
3. Kettlebell Good Morning
A slightly more tricky kettlebell exercise for beginners next. The kettlebell good morning is not too demanding but it does require good body mechanics.
With the kettlebell held behind you with two hands against the mid back the body hinges forwards at the hips keeping the lower back flat.
The kettlebell good morning teaches you to hinge at the hips without arching the lower back and at the same time mobilising the hamstrings and hips.
As you hinge forwards you take a nice breath OUT and then as you return to the upright position you breathe in again.
Like the slingshot and halo, the good morning will later be used as more of a warm up based exercise or as a filler exercise in between others while you rest.
4. Kettlebell Single Arm Deadlift
Probably the most important kettlebell exercise for beginners is the single arm deadlift.
For this kettlebell exercise the weight is picked up off the floor using the hip hinge movement pattern. The back is kept beautifully flat as the legs, and buttocks do all the heavy lifting.
The kettlebell single arm deadlift is a full body exercise that uses most muscles in the body but more importantly coaches the hip hinge movement used later for the kettlebell swing.
Keeping your weight on the back half of your feet and not wearing shoes with raised heels will help dramatically with the movement and muscle activation.
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