7 kettlebell exercises for beginners and an effective full body workout

Kettlebell exercises -beginner-workout-women-men

Swinging, holding, and pushing are part of every exercise program. What connects all these movements is the kettlebell or the so-called kettlebell. Training with it is versatile, sweaty and one of the basic exercises. However, the kettlebell exercises must be performed correctly. Below are helpful tips and the best workouts for beginners.

Kettlebell exercises -beginner-workout-women-men

The kettlebell exercises train the whole body and have a direct influence on other training areas. They are also a good way of eliminating weak points. The kettlebell allows you to work the muscles from different angles. This way you can train the muscle fibers involved better and break through with other stubborn exercises.

Kettlebell Exercise Benefits:

Kettlebell Exercises Beginner Workout Tips

By adding the kettlebell exercises to the regular training program, you are able to improve your flexibility, burn more body fat and, above all, become fitter and healthier. Kettlebell exercises can wonderfully complement and enrich different workouts. Among other things, they can be used for the following areas:

  • Cardio exercise
  • Partly for circuit training
  • To build muscle
  • For the rehabilitation and regeneration of muscles

Kettlebell exercises cons:

Kettlebell exercises -beginner-workout-men-strength

Although you can mainly say good things about the kettlebell, there are some disadvantages to training with it. Compared to other equipment in the gym that people can use after a brief introduction, the kettlebell is different. Here you have to learn the correct exercise technique first, otherwise the risk of injuries is high. You have to start slowly and with light weights. It is best to get a good introduction from a knowledgeable trainer, because performing the exercises correctly is challenging.

7 easy kettlebell exercises for beginners

Kettlebell exercises -beginner-workout-weight-choose

Experienced trainers recommend doing 4 – 6 kettlebell exercises as circuit training. This trains the entire body and fundamentally improves the condition. In addition, strength and muscles can be built up. After each circle you pause for a short 2-3 minutes and start with the next one. Do as many laps as possible for 20 minutes. For this you choose a uniform kettlebell weight with which you can perform 12 technically clean repetitions at a time.

Kettlebell swing


  1. Your feet should be a little more than shoulder width apart. The toes point forward and outward.
  2. Keep your knees slightly bent and push your hips back. Take the kettlebell and lift it with both hands forward, parallel over the floor.
  3. Let your arms loose a little and swing the kettlebell back down slightly in one smooth motion. Now move your hips forward and swing the kettlebell forward in a straight motion until it comes to about eye level.
  4. Let the weight swing back down and repeat the exercise.

Kettlebell Squat


  1. The squat requires a different grip than usual. Grasp the kettlebell with both hands and place it on the far end of the handle.
  2. Bring the kettlebell forward to your chest. The elbows must point outwards.
  3. During the exercise, the core of the body is tensed. The neck stays straight.
  4. Bend down until your thighs are somewhat parallel to the floor. The legs should never be straight, but always slightly bent. Push your hips back and get up again in a controlled manner.

Kettlebell Row


  1. Place the kettlebell next to your right foot. Place your left foot behind your back and place your right elbow on your leg.
  2. Pull the kettlebell up from the floor to your stomach with your left hand. Switch sides after 10-12 repetitions.
  3. Keep your back straight throughout the exercise.

Kettlebell Russian Twist

kettlebell exercise beginner workout twist

  1. Sit on the floor, bend your legs slightly and place one on top of the other.
  2. Take the kettlebell with two hands, lift your feet off the floor and try to balance your upper and lower body. The buttocks should only have contact with the ground. The arms in the elbow joint are slightly bent.
  3. Begin the exercise from the balance position. Rotate the kettlebell slowly to one side of the body and try to get to just before the ground, but still keep the weight in the air. Then rotate back in the other direction.
  4. Perform this movement until muscle failure, with different intensities possible.

Kettlebell deadlift


  1. The kettlebell is on the floor. Stand your legs shoulder-width apart, bend your knees slightly, with your toes pointing outwards.
  2. Grasp the kettlebell with both hands and do a classic squat. Walk your hips back and keep your back straight.
  3. When lifting the kettlebell, push your hips down, tense your buttocks and stomach. Hold the tip contraction for a moment, control the weight and lower it carefully.

Kettlebell push & Press


A light weight should be chosen for this kettlebell exercise. It definitely shouldn’t be so hard that you lose control of it.

  1. Place your feet shoulder width apart and place the kettlebell on the floor at the front. Tilt your hips slightly forward, keeping your core and back straight and gripping the kettlebell with one hand. The other hand ensures balance.
  2. Now lift the kettlebell up in an explosive but controlled motion. Firmly tense your glutes and push your hips forward. Keep your elbow up.
  3. When performing the exercise properly, the elbow should be rotated and pushed under the weight. The palms of the hands face up and the kettlebell lands gently on the shoulder.
  4. Bend your knees and lift the kettlebell over your head. Hold this position for 1 – 2 seconds and repeat the reverse movement until the kettlebell hits the floor. A repetition is just being completed.

Kettlebell Single Arm Press


  1. Stand upright with the kettlebell on your shoulder. Keep the buttocks and thigh muscles tense, bend your legs slightly.
  2. Use all your strength to push the kettlebell up until it is brought over your head. At the same time, push your legs through in an explosive movement and hold the position for 1 – 2 seconds.
  3. Then lower the kettlebell slowly and in a controlled manner until your shoulder rests.
  4. First do all the repetitions on one side and then do the whole thing on the other.


A whole range of positive effects can be achieved with the kettlebell exercises and a small amount of time. Since they challenge the cardiovascular system, the entire musculature, tendons, ligaments and coordination, it is advisable to do two to three kettlebell workouts per week. There should be at least a day’s break between two sessions. This allows the body to recover and regenerate well and prevents overtraining. The actual workout takes about 20 minutes, but of course there is also the time for warming up and warming up – 10 minutes each. Especially with kettlebell exercises, the quality and not the quantity is what counts.


Training with a kettlebell is not only something for very sporty personalities. Usually anyone can train with it. The functional kettlebell exercises are suitable for everyone who wants to add variety to their training. This trains strength, stamina and coordination in one. Regardless of whether you are a beginner, advanced or professional, the whole body is challenged with just one device. After all, the kettlebell is a very good opportunity to achieve more fitness and muscle growth with minimal equipment and space.