One of the biggest mistakes beginners can make is using too many kettlebell exercises in their workouts.
They get a kettlebell dvd and just start playing around without too much attention to form and WHAMMO! They hurt their backs.
In order to make sure you stay safe and more importantly – see results, you should start out slowly and practice your kettlebell exercises. Yeah, I know, going slow and practicing doesn’t sound nearly as sexy and exciting as jumping right in and going all out and getting a great workout.
Trust me, if you practice your kettlebell exercises first and then work out with them, you’ll make MUCH faster progress than those who jump right in trying to “get a good workout.”
So here they are – the Top 3 Kettlebell Exercises for Beginners.
1. The Kettlebell Deadlift
This is essentially a Sumo stance deadlift. It teaches you how to fold or hinge at your hips so you don’t use your lower back when you perform the rest of the kettlebell exercises. It helps form a pattern for all other movements. You should focus on feeling your legs, gluts, and abs, and even a little bit of your upper back during this exercise.
Perform no more than 5 reps per set and always reset your body position between reps, until you feel supremely comfortable with this exercise.
2. The Kettlebell Swing
This is the bread-and-butter kettlebell exercise. It forms the foundation for all other “ballistic” kettlebell exercises and should be a staple in most of your kettlebell routines. It is a phenomenal exercise for losing weight and melting off fat. It targets all the right areas for women looking to tone up – tummy, hips, and thighs, and makes for terrific cardio.
Of course that makes it sound like a “chick exercise” – which it most absolutely is not. The Kettlebell Swing works your arms, shoulders, and upper back and strips the lovehandles off your midsection so you can see your long dormant six-pack abs.
As an aside, if you’re into sports, the Kettlebell Swing really provides superb conditioning and strengthens the posterior chain.
Not only that, it’s far easier on the knees than squats and you don’t need to spend a lot of time doing them to see a big difference in the mirror and in your clothes.
3. The Turkish Get Up
Yup, this can be done with a dumbbell or kettlebell, but the amazing benefits to your shoulders and abs (core) are fully realized with a kettlebell.
Most people can’t put their arms perfectly straight over their head without bending an elbow or hyperextending their lower back. Both of those can cause some major injuries. So, the Turkish Get Up, when performed with a kettlebell, can strengthen beat up shoulders and strengthen your core, and improve your posture. You will absolutely work every muscle in your body and just doing the Turkish Get Up for a specific period of time – say 20 minutes – will feel like a massive workout all by itself!
So if you’re new to kettlebells, start with “just” these three – the Deadlift, the Swing, and the Turkish Get Up – the best kettlebell exercises for beginners – and you’ll be surprised at how much you will accomplish and the results you’ll see in just a few short weeks.