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Kettlebell Workout for Beginners

Sculpt strong, sexy muscles from every angle with these beginner-friendly kettlebell moves.

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Windmill

What you'll need: An 8- to 12-pound kettlebell (Premium bell, $29 to $35, power-systems.com)

Targets: Shoulders, back, abs, obliques, and hips

  • Holding handle of kettlebell in right hand, arms by sides, stand with feet slightly wider than shoulder-width apart.
  • Bend right elbow by side to bring right hand in front of shoulder so that ball of kettlebell rests on front of forearm.

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Slingshot

Targets: Back, arms, abs, and obliques

  • Stand with feet shoulder-width apart, holding handle of kettlebell in both hands, arms extended at waist level in front of you.
  • Release left hand so you're gripping handle with right hand.

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Two-Handed Swing

Targets: Shoulders, back, hips, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding handle of kettlebell with both hands, arms in front of thighs, palms in.
  • Squat, keeping chest open and back flat, and hinge forward from hips as you swing kettlebell with control through legs behind you.

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High Pull

Targets: Shoulders, arms, butt, and hamstrings

  • Stand with feet slightly wider than shoulder-width apart, toes turned out 45 degrees, with kettlebell on floor between legs, arms by sides.
  • Squat, keeping chest open and abs engaged, as you grip handle of kettlebell with right hand, palm in.

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Lunge Press

Targets: Shoulders, back, arms, abs, butt, and legs

  • Stand with feet hip-width apart, holding sides of kettlebell handle with both hands in front of chest, elbows bent by sides, palms in.

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Post Your Comments Here

8066717625
mr_alag wrote:

My aunt had been doing this workout for 2 months and she is feeling better about her health now. At the same time is also trying another formula for her weight loss, which really is working very well for her.... I am sharing the link to this formula i hope it will help many people around here. http://howtoloselovehandles.biz/how-to-lose-love-handles-for-women

6/13/2014 03:03:43 AM Report Abuse
GiryaGirl wrote:

Not sure I'd start with a windmill for beginners, why not squats, deadlifts and overhead presses? It's also great to start with a qualified coach like an RKC. Here's more kettlebell workouts too: http://www.giryagirl.com

3/19/2014 10:56:22 PM Report Abuse
MarkBond69 wrote:

Beefcake3D is a great kettlebell & dumbbell workout / exercise / fitness app for tablets. For Android: http://play.google.com/store/apps/details?id=com.kickjazz.beefcake3d For iPad: http://itunes.apple.com/us/app/beefcake3d/id778897281?ls=1&mt=8 Website: http://www.beefcake3d.com

12/27/2013 07:51:17 AM Report Abuse
lancefree wrote:

kettlebel workout is working very good. kettlebell workout - http://www.datdieet.nl/strakke-buikspieren/

12/27/2013 04:46:52 AM Report Abuse
kettlebellworkoutmetdvd wrote:

here is not so much about the kettlebell. on www.kettlebellworkoutmetdvd.nl is much more information about how the kettlebell is good to use.

12/17/2012 03:06:32 PM Report Abuse

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