Kettlebells training guide for beginners: Get swinging fit with Cavemantraining

Full body fat burning kettlebell workout for beginners (that you can do at home in under 25 minutes)

The ultimate quick kettlebell workout for beginners that you can do at home using a single kettlebell. This beginners kettlebell workout is suitable for both women and men.

As a guide we suggest an 8 Kilo Kettlebell for women and men should use a 16kg kettlebell for this home workout designed to help you with your weight less and self development journey,

Have you been looking for a new workout routine that focuses on your whole body and you can do wherever you fancy?

For burning fat and helping aid weight loss, kettlebells are worth their weight in gold! 

While you can probably find kettlebells at your local gym, you can also exercise with these efficient training tools in the privacy of your own home. 

Regardless of your fitness level, kettlebell workouts are friendly for all, especially beginners!

Before we get into the kettlebell routine, first we are going to address what a kettlebell is and share the benefits of using a kettlebell for a beginner and why they are perfect for home workouts.

Getting to grips 

As you can see from the illustration;

• a kettlebell is a weighted ball with a handle that can be used for a whole range of different exercises to workout the entire body. 
• The weight of kettlebells can differ. This means you can find one that suits you depending on your goals, and work your way up. 

Should you choose to invest in your own kettlebells however, be sure to consider what weight will be the best for you long-term as they can be expensive to replace! 

And into the swing 

While kettlebells are easy to use, you want to be sure you are using them properly to ensure you avoid any injuries or muscle strains. This is why consulting with a trainer or following an online kettlebell workout for beginners plan like this is a great idea. 

Cavemantraining has a variety of videos on its website that details how to properly use kettlebells, including a kettlebell video for beginners that demonstrates some key movements.

Benefits of kettlebells

There are so many benefits of using a kettlebell, here are our top 3 kettlebell benefits:

• Kettlebell exercises combine strength and cardio that target every muscle group and help you to improve your flexibility and endurance. 
• These workouts involve multiple reps of each exercise, contracting muscles then relaxing them, which is calorie intensive – meaning it can be great for weight loss! 
• It’s hard to miss the unusual shape of a kettlebell, but it’s this shape that makes it so versatile and useful for so many exercises, while being much more gentle on shoulders and wrists.

Since you now understand why kettlebells are so damn effective for beginners it is time to look a the exercises in our full body kettlebell workout for beginners.

The following at home workout requires just one kettlebell and works your entire body.

Simple at home fat burning beginner kettlebell routine

Kettlebell exercises for beginners. We have selected Kettlebell exercises suitable for those just starting out—but still supremely challenging—versions that will allow someone of any experience level to train safely and with optimal form at home.

Here’s an easy workout using kettlebells you can do at home. This basic kettlebell workout includes ten of the best kettlebell exercises for beginners:

1. Goblet squat
2. Single arm deadlift
3. Reverse lunge with press
4. Single arm swing (both sides)
5. Front press (both sides)
6. Bent over row
7. Staggered Stance Triceps Press
8. Staggered Stance Row
9. Halo
10. Windmill

This beginners kettlebell routine helps;

• Build strength
• Burn fat now
• And develop the requisite stability and mobility to graduate to more advanced exercises at a later date.

How to perform your full body kettlebell workout routine

1. Perform the kettlebell exercises as a circuit
2. Complete 15 reps of each exercise
3. Do one set of each exercise in sequence without rest in between.
4. When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds.

The goblet squat

The first exercise in your kettlebell routine targets your legs. Let’s have a look at what a goblet is.

• Grab a kettlebell or dumbbell and hold it at chest level.
• Set your feet in a squat stance, so that the heels are at hip width or slightly wider.
• To squat, sit the hips down over the heels, making sure to pull your groin down between the thighs.
• We recommended having all beginner lifters pause at the bottom of the squat
• When standing up, you need to actively lift the chest and the weight so that they both stay slightly higher than chest height. It is imperative the the hips do not shoot backwards.

Kettlebell Single Arm Deadlift

Probably the most important kettlebell exercise for beginners is the single arm deadlift.

• For this kettlebell exercise the weight is picked up off the floor using the hip hinge movement pattern.
• The back is kept beautifully flat as the legs, and buttocks do all the heavy lifting.
• The kettlebell single arm deadlift is a full body exercise that uses most muscles in the body but more importantly coaches the hip hinge movement used later for the kettlebell swing.
• Keeping your weight on the back half of your feet and not wearing shoes with raised heels will help dramatically with the movement and muscle activation.

Reverse Lunge With Kettlebell Press

• Stand with both feet together and core engaged. Hold the kettlebell in your right hand in a racked position at shoulder height. Your palm should be facing in and the bell should rest on your forearm.
• Step back with your right foot and bend both knees to 90 degrees to drop into a lunge.
• As you drop into your lunge, press the kettlebell straight up extending your hand overhead. You may want to extend your left arm to the side to help with balance.
• Focus on engaging your core so you stay upright—do not lean to one side or the other.
• Push off your right foot to return to your starting position. That's 1 rep. Do 8-10 reps, then repeat on the other side.

Single arm kettlebell swing

For this kettlebell exercise,

• stand with your feet shoulder width apart and hold the kettlebell by the handle in one hand.
• Use this arm to control the kettlebell as you swing it through your legs. 
• Be sure to keep some flexion in your knees but no dorsiflexion in the ankles as you swing down and then squeeze your glutes and lift your chest as you swing the kettlebell back up.
• Repeat with your other arm.

Front press

Time for a shoulder kettlebell exercise.

• Hold the kettlebell by the handle in one hand and lift to shoulder height with a bent elbow.
• Ensure the bell is on the outside. 
• Slowly lift above your head, and bring back to shoulder height with control and repeat.

Bent over row

Next up, time to workout your back muscles.

• Get down into a bent-over, flat-back position and grab the kettlebell with one arm.
• Pick up the kettlebell by driving your elbow up into your rib cage.
• Lower the kettlebell back down by reversing the movement.

Staggered Stance Triceps Press

• Hold the kettlebell with both hands by the horns at chest height, with the bell facing up. Take a step forward with your left foot so you are in a staggered stance. You can choose to turn out your right toes to keep your back foot flat on the floor or come up on your toes (as shown above).
• With your core engaged and hips tucked, press the weight overhead.
• With your arms overhead and elbows locked in place, bend at your elbows to lower the kettlebell behind your head. Keep your biceps and elbows hugged close to your head.
• Straighten your arms to lift the weight up and return to your starting position.
• That's 1 rep. Do 8-10 reps, then switch the stance of your feet so your right foot is forward.

Staggered Stance Row

• Hold the kettlebell handle in your right hand with your arm at your side. Step your left foot forward about 12 inches.
• Bend both knees so you can rest your left forearm on the top of your left thigh. This should be a light rest—do not lean all of your bodyweight onto your thigh.
• Hinge at your hips so your torso is at a 45-degree angle to floor, keeping your spine neutral and your core engaged.
• Do a row by lifting the kettlebell to your ribs. Keep your elbow hugged close to your side and keep your core engaged throughout. Pause at the top, then lower the bell back down.
• That's 1 rep. Do 8-10. Then repeat on the other side.

Halo

The final upper body kettlebell exercise in your circuit.

• Grab the kettlebell with two hands on the handle.
• Raise the kettlebell above your head.
• Move around your head like you’re tracing a halo.

Windmill

Finish strong with the ultimate full body kettlebell exercise.

• Stand with your feet just wider than hip-width apart. Hold the kettlebell in your right hand in a racked position at shoulder height. Press the weight overhead so your arm is fully extended.
• Turn your left foot out and angle your hips to the right slightly.
• With your core engaged and using your left hand as a guide, lean down toward your left foot, keeping your right leg straight and bending your left leg as you lower. As your flexibility allows, use your left hand to trace the inside of your left thigh, then knee, then calf, then ankle.
• Keep the weight extended overhead and steady throughout; and keep your gaze up at the weight.
• This is really a core exercise, so think about keeping your core engaged as you lower with control and using your core to pull your torso upright for each rep. Do 8-10 reps. Then repeat on the other side.

We hope you enjoyed your beginners kettlebell workout

There are hundreds of other kettlebell exercises to try out and explore, so why not get started! Having more energy is one of the many reasons why you should give up alcohol today. And if you are looking for more tips on how to stop drinking alcohol we have some top tips on how to give up alcohol for you too.