Kettlebell exercises | YMCA of Central KY

Kettlebell workouts aren't solely about securing suitable weights. Rather, you have to narrow down to kettlebell exercises tailored to your fitness goals, whether it is building strength, losing weight, or improving endurance.

So what are the right full body kettlebell workouts for beginners like you? The licensed instructors at the YMCA of Central Kentucky have detailed six of the best workouts that can help you achieve the highest level of wellness.


The 6 Best Kettlebell Exercises for Beginners

Goblet Squat
The kettlebell goblet squat is one of the most effective kettlebell exercises for beginners. In this workout, you hold a kettlebell with both hands close to the chest. Afterward, you do regular squats.

These kettlebell workouts for beginners strengthen your quadriceps, hamstrings, glutes, and core muscles. Apart from the goblet squat, the following are other great kettlebell workouts for beginners who wish to get the most out of kettlebells.

Kettlebell Overhead Press
The Kettlebell Overhead Press is a great fit when targeting muscles in your shoulders, triceps, and core. Performing these presses is straightforward. You stand with your feet apart and each hand holding a kettlebell at shoulder height. Then, push the kettlebells up until your arms are straight. Afterward, lower to the starting position and do a couple of reps.

Kettlebell Swing
The kettlebell swing is suitable for strengthening the core, legs, and back. To do these swings, stand with your feet shoulder-width apart. Grab the kettlebell with both hands and get to a bent-over, flat back position. Swing the kettlebell back and forth between your legs. When swinging forth, stand up without your feet leaving the floor.

Bent Over Row
The bent-over row is a powerful way to strengthen your upper back muscles. Like other kettlebell workouts for beginners, doing the bent-over row is simple. You bend forward at your hips, keeping your back straight. Afterward, hold the kettlebell handle with both hands and pull the weight up towards your ribcage. Lower the kettlebell back to the starting position and repeat.

Front Rack Reverse Lunge
The front rack reverses lunge tones multiple muscles, including the quadriceps, hamstrings, glutes, and core. To do this full body kettlebell workout for beginners, hold a kettlebell at shoulder height with your elbows bent. Position yourself into a lunge position, and do a couple of reverse lunges while holding onto the weights.

Kettlebell Farmer's Carry
The kettlebell Farmer's Carry is for beginners who wish to strengthen the muscles of the grip, forearms, shoulders, and core. When performing this workout, stand tall, carrying a kettlebell in each hand. Then, walk forward, taking even steps.

What Type of Kettlebell Is Best? What Is the Best Kettlebell Weight for Me?

The choice of what Kettlebell to buy depends on your personal preferences. However, if you wish to go with the selection of a majority, get kettlebells made from cast iron. Cast iron kettlebells will withstand the test of time, even when exposed to heavy use.

Regarding weight, start with lighter kettlebells until you master the proper technique for various kettlebell workouts for beginners. Increase the weights gradually as your body gains more endurance and strength.

Can You Lose Weight With Kettlebells?

Kettlebell workouts involve high-intensity movements that increase your energy expenditure, metabolic rate, and calorie burning. Thus, with regular kettlebell training, you are likely to shed excess pounds of body fat.

Interested in Getting a Membership? Contact us Today

The YMCA of Central Kentucky is your trusted partner in kettlebell workouts. Our certified fitness instructors provide professional guidance in every aspect, including choosing the proper weights and workouts to get you optimal results.

In addition, we have a state-of-the-art gym where you can take group fitness classes or one-on-one training sessions. Contact us now to learn more about our fitness programs and find one that fits into your wellness routine.

Kettlebell exercises | YMCA of Central KY