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Kettlebells have become very popular within the last couple of years, but a kettlebell isn’t
going to do much good without following effective kettlebell workout routines. Fitness
enthusiasts who want to give kettlebells a shot will discover an overload of information and
knowing where to begin could prove difficult. Being a former part of the “kettlebell
beginners club,” I thought I would discuss some simple but effective kettlebell workout
routines for beginners.
First, it’s important to know that the majority of the more complicated kettlebell exercises
are difficult simply because they call for a high amount of speed and a certain level of
technique. If proper technique is not in place,the speed is likely to make it very obvious,
and it’s entirely possible that pain or personal injury could result. For that reason, the
simplest and safest kettlebell workout for a beginner will likely not include any highvelocity
The goblet squat is a great staple for any beginner because it’s an easy, but very efficient
way to hit all of the big muscle groups in the legs. The overhead press is a highly
underrated exercise, and paired with the bentover row will hit all of the big muscles in the
upper body except for the chest. To be completely truthful though, the majority of people
work the chest too much, resulting in the hunched over, shoulders forward posture that is
observed in older people, desk workers, and men that bench press too often.
Romanian Deadlift (aka. Straight/stiff leg deadlift)
The Romanian Deadlift (RDL) is a great exercise for strengthening and lengthening the
hamstrings, as well as a great way to firm up the glutes. Admittedly, I mentioned above that
working the chest is generally overemphasized; however, it’s equally important to present
at least one kettlebell exercise that can be used to hit the chest, and that’s why the floor
press is included above. It does a great job of developing pressing strength while
decreasing many of the disadvantages of benching. Since the elbows stay tucked in and
can’t go past the shoulders, this pressing variation is much better for the shoulder girdle.
Finally, the Lsit is a surprisingly difficult core exercise. No need to go to failure with this:
just get in some quality isometric holds.
Clean and press
Offset walking lunge
Workout #3 is a little more challenging in that it requires a certain amount of velocity to
effectively “clean” the kettlebell up to shoulder height (aka. the racked position). This can be
done by simply swinging the weight up from the side, but it should be done by pushing the
hips back and throwing the bell between the legs, then utilizing the resulting upward
momentum to get the kettlebell up to the racked position. One clean + one press = one full
repetition. The offset walking lunge is an effective locomotive exercise and also requires a
significant use of the hip musculature to prevent falling over. Lastly, the incline pushup will
hit the chest and act as a highly effective core exercise.
It’s not required to complete a high number of exercises in a workout: three exercises is
often enough and will allow for more practice and reps per exercise. Give these kettlebell
workout routines a shot and find out how effective kettlebells can be for fat loss and
For some great fat loss and strengthbuilding kettlebell workouts, check out