I LOVE kettlebell workouts as they work parts of my body I neglect too often. However, if you are like many of us, you walk into the gym and see those imposing kettlebells.
People are using them gleefully and there you are feeling left out but don’t want to look dumb going to use them incorrectly. They also can be a dangerous piece of equipment if not used correctly because you of course want to correct your back.
Thus, this article was written to help you overcome the fear of using the kettlebell. It is also going to answer the common kettlebell questions. How do you use a kettlebell?How many reps do you do with a kettlebell? How much weight should you use with a kettlebell? Below will show you how to use it, some easy beginner exercises, how long, how heavy and more great tips along the way!
I talked with our resident fitness expert, VP of athletic performance, Kyle Porter, from the prestigious Center For Athletic Performance & Physical Therapy in Scottsdale, AZ.
He also coaches Olympic Development Program soccer teams and is the head of performance for the Team USA 6v6 Soccer Team. With his help I was able to get best kettlebell exercises for beginners or anyone along as great tips to protect your body along the way.
These tips and instructions are extremely important as the kettlebell needs to be done with proper form to prevent injury. With that said, here are the 4 best kettlebell exercises for beginners.
How To Do Kettlebell Goblet Squat
Just as the name sounds you will hold the kettlebell like a goblet, upside down with the round bottom part upwards. This is a great exercise for legs as well as to help your core.
When doing this remember the difference between a squat and a deadlift. A squat is a knee and hip dominant movement while a deadlift is hip dominant with minimal knee movement.
- As always, technique is most important before going to higher weight. Start small and gradually increase as you nail the movement.
- Only do a weight where you are comfortable doing 10 reps with proper form.
- Kettlebell with round portion up.
- Feet shoulder width apart.
- Keep a neutral spine.
- Sit down like you would in a chair.
- Go down until your elbows touch your knees.
- Be sure to feel it in your glutes and quads.
- 3 sets of 10.
How to do Kettlebell Deadlift
- Be sure to have proper technique before advancing weight.
- Only do a weight where you are comfortable doing 10 reps with proper form.
- Neutral spine with chest out and stomach/core tight.
- Slight knee bend.
- Shoulders pinned back like squeezing a pencil between your shoulder blades.
- Chin tucked like holding a tennis ball under your chin.
- Then hinge down at the hips, do not bend knees any further.
- 3 sets of 10 reps.
How To Do Kettlebell Single Leg Romanian Deadlift
Form is extremely important to protect your body. To make sure to have proper technique before using a kettlebell, use a long standard foam roller to practice the movement. This will give you proper alignment before using a kettlebell.
- Only do a weight where you are comfortable doing 10 reps with proper form.
- Standing leg has a slight flex for balance.
- Leg that will go backwards is completely straight.
- Foam roller movement practice:
- Pin foam roller with hand to toes.
- Hinge at hips, move body forward and leg backward.
- Keep foot straight.
- It is important not to have toe go out to either side.
- Leg always goes straight back.
- You will do the same movement as mentioned with the foam roller but now with a kettlebell holding it in your opposite hand.
- There are 4 different techniques as well. Neutral down the middle, opposite arm and leg, same side arm with kettlebell with same leg and then switching the kettlebell to the other hand at the bottom.
- Do 3 sets of 10 on each side.
How to do the Kettlebell Swing
Is doing a kettlebell swing bad for your back? As I have hit you over the head with, be sure to get proper form before doing this. Be very sure to start with a lower weight before going further and nail form first, then weight.
Per Kyle, “You should not even be doing a kettlebell swing until your kettlebell deadlift form is perfect.”
- Knees pinned back as good as you can.
- Slight knee bend and athletic stance.
- Feet shoulder width part.
- Hip hinge pattern, not a knee hinge pattern.
- Neutral spine and chest out.
- Chin tucked in.
- This should not feel like a shoulder exercise.
- Drive hips when coming up. Think as if you are driving a belt buckle forward.
- Using momentum & hips to move the ball going up to just at shoulder height or slightly below.
- 3 sets of 10.
- Start with a weight where you can do 3 sets of 15-20 first as you get the hang of it.
