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You don’t have to be a fitness pro to use this versatile piece of equipment.
Here, tips and instructions to help you get started with the nine best beginner kettlebell exercises.
Photography by Jena Cumbo.
“This [design] increases the stabilization demands on muscles.
Best Tips for Beginner Kettlebell Workouts
New to kettlebells?
Before tackling these beginner kettlebell exercises,warm upwith two to three minutes of dynamic movements.
Cool down after your workout with two to three minutes of full-body stretching.
Start with a light kettlebell until you feel confident nailing these moves.
Windmill
Why it works:This beginner kettlebell exercise challenges your obliques and works your shoulder stability.
Pivot both feet 45 degrees to the left; left arm is hanging at side.
B.Look up at the kettlebell and rotate torso slightly to open chest toward the kettlebell.
C.Hinge as far as possible without recruiting back muscles or bending at waist.
Pause, then reverse the movement to return to the starting position.
C.Push through feet to return to standing, keeping chest up and squeezing glutes at the top.
Keep arms extended with a slight bend in elbows throughout the movement.
C.Hinge at hips, bend knees slightly, and drive the kettlebell back down and in between thighs.
A.Stand with feet hip-width apart, holding a kettlebell by the handle with both hands in between legs.
Keep arms close to body and avoid shrugging shoulders toward ears.
C.Lower the kettlebell back down with control.
A.Stand with feet hip-width apart, kettlebell in right hand, and core engaged.
Face right palm forward.
B.Press the kettlebell directly overhead on an exhale.
so wrist stacks directly over right shoulder and right biceps are next to ears.
C.On an inhale, bend right elbow and lower the kettlebell back to the starting position.
Elbows should be bent in front of ribcage and bell of the weight in front of mouth.
B.Keep core engaged and spine neutral to raise kettlebell up to right ear so handle is facing forward.
C.Pause, then repeat the movement on the opposite side.
C.Lower kettlebell back down with control until left arm is fully extended.
C.Press through center of feet and engage glutes to return to standing.
A.Stand with feet hip-width apart, kettlebell in right hand, and core engaged.
Keep right arm bent at 90 degrees, raise elbow up to chest height and in front of body.
Face right palm inward.
C.Bend right elbow on an inhale, and lower the kettlebell back to the starting position.
We put kettlebells to the test.
