Kettlebell Exercises for Beginners

kettlebell exercises
kettlebell exercises

Confused about Kettlebell exercises for beginners? Here are some great ways on how to perform your ultimate strength with the use of kettlebell exercises.

Kettlebell makes your home and gym workout better and is a great tool for strength training. Ever happened, you are motivated for the intense workout, but every one piece of equipment you need isn’t free. Every last dumbbell is in use by some hulk, who takes everything and takes forever to complete his sets. If you are in this situation you have two choices either ditch workout and head home or use the Kettlebells as they are generally used by anyone.

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If you are thinking if nobody uses them that much, are they gonna help with your intense exercise? The answer is YES! It’s fair to say, Kettlebells are the most undervalued equipment in the gym community.


In fact, you can use Kettlebells for just about anything, from weight loss exercises to build muscle category.

If you have never used Kettlebells, there a chance you are gonna do exercise in a wrong way and you will have a high risk of injury. The most important part just don’t dive into the advanced exercises, slowly start with the beginner and after some time move to the advanced level, to minimize the risk of injury.

If you are still confused about whether you should use Kettlebells for a workout or not, remember what Arnold Schwarzenegger said, “The muscle doesn’t see what you’re holding in your hands.”

In this article, we have listed the best Kettlebell exercises for beginners to burn fat and build muscle for the beginners. Check out what are we going to discuss in this article.

Quick Summary:

  • Kettlebell exercises for beginners and benefits
  • Kettlebell exercises for beginner
  • Frequently asked Questions

 Kettlebell exercises for beginners and Benefits

When you look more simply, Kettlebell is just a cannonball with a handle on it. It’s hard to accept that a small can make a lot of improvement in your physique. A small Cannonball is gonna make you effective in uncomfortable situations. Didn’t get it! Kettlebell exercises can build strength, encourage core stability, improve your range of motion. To say it simply, you’ll have a lot of flexibility in doing workout with Kettlebell than any other gym equipment.

Most important part that Kettlebell exercises are going to have various benefits:-

  • Build Strength and Muscle
  • Core Engagement and stability
  • Posture and Flexibility

Build Strength and Muscle

As long as you are holding a weight and doing proper exercise form, you are going to build strength. We can use Kettlebell in  Common bodyweight exercises like lunges, deadlifts, bent rows, and shoulder presses.

Core Engagement and stability

People always have questions regarding stability and Core Engagement involvement while using Kettlebells. When you perform various exercise like “rack position” you are going to hold kettlebell on one side and that it encourage the involvement of core.

Posture and Flexibility

Kettlebells are just made for the sole purpose to define body movements in your workout. Every exercise containing Kettlebell is defined just to increase flexibility and perfect posture.”Kettlebell Racked Reverse Lunge” is a great exercise to improve the mobility for your buttocks.

Kettlebell exercises for beginners

There are multiple Kettlebell exercises for beginners for you to perform. Some are good for your body mobility and others are to lose belly fat.

Just a Warning if you are beginner, never try to perform advanced Kettlebell exercises. If you dive into the advanced Kettlebell exercises without learning basic exercises, you will have a high risk of injury.

1.Kettlebell swing

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How to perform?

1 . Stand straight and set your Feet wider than the shoulder width.

2 . Now hold the Kettlebell with honda and slightly bend your knees.

3 . Drive your hips forward and swing the kettlebell to your shoulder height, keep your back flat while performing.

4 . Repeat the same steps without losing momentum.

Why to perform?

Works almost every muscle of your body. It is great for butt, legs, and lower back. All theses muscles are consistently used in this exercise.

2 . Sumo Squat

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How to perform?

1 . Use both hands to pick up the Kettlebell up to to your chest, hold the Kettlebell

2 .Set your feet slightly wider than shoulder-width apart, back straight and abdominals tight.

3 . Push your hips back and slightly bend your knee by bringing your butt down.

4 . Return to your original position and repeat.

Why to perform?

It’s the same as performing squats with a barbell, it works on your butts, quads, and hamstrings. If you are on your way to building muscle, perform this exercise.

3 . Kettlebell Thrusters

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How to perform?

1 . Stand straight while holding two Kettlebells and whole weight should be rested on your shoulders.

2 . Squat Down while slightly bending your knees, keep your legs in line with the shoulders.

3 . Extend your arm to raise the Kettlebell above your head.

4 . Squat while holding Kettlebell above your head and Repeat.

Why to perform?

It is a mixture or compound movement of the front squat and the overhead press. It is mostly used to be used with care as it is very tough to perform and extremely safety measures are to ensured while performing this Kettlebell exercise.

4 . Kettlebell Clean and Press

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How to perform?

1 . Pick up Kettlebell with one hand while standing bend knee and straight back.

2 . Put the kettlebell in the rack position.

3 . Push the Kertllebell straight overhead.

4 . Repeat this,

Why to perform?

Clean press is a two exercise put together in a nice fluid movement. Clean is represented a picking the Kettlebell from the ground to the rack position. And press is represented as pushing the kettlebell from the rack position to the top of your head. It is a great exercise to engage your Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings all together.

5 .Suitcase lunges

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How to perform?

1 . Stand with your feet shoulder-width apart.

2 . Hold a kettlebell in each hand, keep your back straight and take a big step forward.

3 . Lower your body down, bending both knees to 90 degrees.

4 .Back up and Repeat.

Why to perform?

This Kettlebell exercise is brilliant for your legs. These are the muscle that primary are uses in this exercise Core, Glutes, Quads and Hamstrings.

6 .Deadlifts

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How to perform?

1 . Hold a kettlebell in front of your thighs with both hands.

2 . Keep your back straight, slightly bend your knee.

3 . Pull the Kettlebell from the ground, by push your hips forward.

4 . Repeat this.

Why to perform?

Deadlifts exercises are brilliant for your butt and the backs of your legs. Nothing can match the importance of this exercise. Sice in this we are not bending elbows, only legs muscles are included.

7 .Triceps Presses

1 . Stand with your feet hip-width apart.

2 . Raise the Kettlebell straight overhead, Keep your elbows close to your ears.

3 . Lower the kettlebell neck level and straight afterward.

4 . Repeat this.

Why to perform?

Triceps Press is used to build triceps strength. Normally everybody does it with a dumbbell, to change your momentum this exercise best.

Frequently asked questions

These are the list of questions people generally ask. If you want to anything Leave a comment.

Does Kettlebell exercises burn fat?

The Answer is YES! You can reduce your belly fat with the help of Kettlebell exercises. Kettlebell exercises are like any other exercise just a slightly different, you have more body motion which directly leads to reducing your fat. In the article we mentioned, the Best Kettlebell exercises for beginners.

But, If you are specifically looking for the exercises that will burn fat. You can perform Suitcase lunges, Sit-Ups to Press, Kettlebell Swings, Sumo Deadlifts With High Pull, Kettlebell Turkish Get Up.

Does Kettlebell exercises for beginners can help to build muscle?

The Answer is YES. With appropriate Kettlebell exercises, you are going to build muscles. In the gym community, every exercise is good and it is going to show results as long as you are doing it right. There are different Kettlebell exercises and you have to choose it correctly if you want to build muscle and strength. Some of the exercises increase flexibility rather than building muscle and others only focused on reducing belly fat.

These are some different exercises that will help you build muscle and strength like Kettlebell Swings, Goblet Squats, Kettlebell Thruster, Angel Press, and Single-arm overhead kettlebell squat.

Kettlebell vs dumbbell exercises

Every gym freak is confused about which one to choose between Kettlebell or Dumbbell. As both of these equipments are consistently used by the gym community. Dumbbell always given preference, due to the fact its grip capacity is great as compare to Kettlebell. While holding the dumbbell the weight is perfectly balanced and there are lot more exercises where you can use dumbbells.

Kettlebells are specific advantages in the exercise variation. With dumbbells, we don’t have a lot of body motion and it doesn’t help us to improve our posture or flexibility. Unlike Kettlebell exercises are mostly used only to increase body movements while working out.

Both these have advantages and it’s up to you which exercises you want to perform, and which equipment is better suited for those exercises.

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