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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

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brandandang wrote:

I want to do this move after seeing the video but I can't because I've only got a 5kg kettlebell and that's too heavy for this move. What's the best kettlebell weight that isn't too light but a little heavy for this move. I'm thinking 2.5kg but I'm not exactly sure. I'm 26 and I'm 3 and a half stone overweight. I need to lose weight on my bingo wings, waist, bum, inner/outer thighs and calves, so practically everywhere.

9/13/2011 05:32:11 PM Report Abuse
k.wyrick wrote:

I've done Kettlebells for a year now....gone from a size 16 to a 6! Great workout!!

5/3/2011 05:09:13 PM Report Abuse
kmarkohl wrote:

I have been doing Kettlebell work-outs for almost a year now..I used to take group cycling classes, as well as running. But I find all I need is a couple Kettle classes a week, and I feel great!! The workout itself has made me stronger and leaner, for sure. First started with a 10 lb. Kettle and now I use 15 lb.

3/12/2011 07:05:59 PM Report Abuse
kmarkohl wrote:

I do Kettlebell a couple times a week..Best Workout EVER!! The Sling Shot is my favorite move. It will re-shape your body FAST !! And I'm 51 yrs. young .. It's Cardio & Strength Training all in one.!!!! Give it a try...you've got nothing to loose, except WEIGHT !!

3/12/2011 07:01:04 PM Report Abuse

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