Home Lifestyles 10 Kettlebell Exercises For Men And Women (The Beginner’s Guide)…

10 Kettlebell Exercises For Men And Women (The Beginner’s Guide)…


Kettlebells are among not only the most versatile pieces of equipment but also the most biomechanically safe ways to add load to any exercise. When helping a client build their home gym or creating their workout program, kettlebells are a staple.

When most people think of kettlebell exercises, they think of high intensity exercises similar to crossfit training. While those are great styles of kettlebell training, they’re also a great tool to improve mobility and add variety to your routine.

The Benefits of Kettlebell Training

The shape of a kettlebell for many exercises allows for much more natural and safe joint positions. The best example of this happens when looking at a shoulder press.

When we press overhead with dumbbells, the size and shape of a dumbbell creates so much space between the center of the resistance and the shoulder that it becomes easy to fall out of proper form and strain your shoulder.

With a Kettlebell, you’re able to hold the resistance close to the primary joint involved in the exercise, giving you much more control of the path of the movement.

For those looking to burn calories, lose weight or become more athletic, kettlebells are an invaluable tool.

⌄ Scroll down to continue reading article ⌄ ⌄ Scroll down to continue reading article ⌄

For many, it can feel like there’s a bit of a learning curve between your first days in the gym building a foundation and transitioning to advanced high intensity training. That learning curve is actually the reason so many people start to experience pain, discomfort or even injury when going from their beginner workouts to advanced workouts.

Let’s look at deadlifts for example. Doing a deadlift with dumbbells and doing it perfectly does not make it safe to jump straight barbell cleans, plyometrics, or HIIT training. That is because a dumbbell deadlift only trains you to perform a hip hinge slowly with control. It does not train you to create power from that movement, or decelerate effectively, absorb shock from impact or improve your stamina to maintain form through fatigue. All of which are necessary to safely introduce more advanced training.

Kettlebell training, however, does allow you to learn those skills with less risk. For example, if I have a client progressing into more advanced training, once they’ve mastered deadlifts, I will introduce kettlebell swing variations before introducing advanced barbell training.

How Heavy Should Kettlebell Be for Beginners?

Though kettlebells are a unique and versatile tool, they still follow all the same rules to safely introduce load to an exercise.

Start light until you’ve mastered the movement and increase resistance slowly. Of course, likely any other exercise how light you start does depend on the movement. Just like you would start with a much lighter weight for a bicep curl than you would a squat, follow that same principle.

The only unique consideration with adding weight for kettlebells appears when we’re introducing ballistic training exercises. Since these exercises use your created momentum, using weight that’s too light can actually make it harder to control. Fortunately, starting too light is not dangerous, so don’t be afraid to try a few different weights the first time.

⌄ Scroll down to continue reading article ⌄ ⌄ Scroll down to continue reading article ⌄

As a general rule, if you’re doing ballistic or plyometric workouts like swings, cleans, and snatches and the weight is flopping around in your hand, it’s probably a little too light for you.

10 Essential Kettlebell Exercises

These exercises are your staple that you can and should begin adding to your routine today

Foundation Exercises

1. Kettlebell front rack

Though this is a hold not an exercise, knowing how to properly hold a kettlebell is essential to begin introducing kettlebell training to your routine.

Previous articleBollywood के top 10 richest actor's | 10 richest actor's …
Next articleThe Rockefeller Family…