Once you’ve watched the video above (featuring Matt Shorts, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here: Prior to jumping into the kettle bell circuit, don’t forget to do some mobility warm up (you can see our warm-up routine here):
Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettle bell. In other words, preparing your muscles and joints to move some weight around!
A few minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed for the Kettle bell Workout. Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!
Don’t forget to download our Beginner Kettle bell Worksheet, which covers the above sequence from Coach Matt. You can print it out and track the amount of sets and repetitions you complete, which will help ensure you progress in your training.
Let’s go over each exercise in the 20-Minute Beginner Kettle bell Workout: Tip from Coach Matt: with your halos, remember to keep the movement smooth.
Grab the kettle bell with two hands “by the horns,” aka the handle. Tip from Coach Matt: for the goblet squat, focus on depth.
It’s more important to practice doing a full squat than to pump out reps. Tightening your muscles will engage your core, offering a fuller body workout.
Tip from Coach Matt: during the kettle bell swing, focus on hinging your hips. The swing is like a dead lift movement, so you should feel it in your hamstring and glutes.
Pick up the kettle bell by driving your elbow up into your rib cage. Tip from Coach Matt: try to keep your back straight and stomach tight during the row.
This will help engage your legs for stabilization as you pull the kettle bell towards your stomach. Grab the kettle bell with one hand and rest the weight between your arm and chest.
Step your leg back (the same side your kettle bell is on) and lower down until your shin is parallelism with the ground (or as low as you can). Tip from Coach Matt: for the lunges, again keep your back straight.
By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge. Our spiffy mobile app lets you send video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.
In case you’re still on the fence about grabbing a kettle bell, let’s dig into them a little more. Which one you pick will come down to personal preference, your budget, and your experience with kettle bells.
A standard traditional kettle bell will be cast iron, and as the weight goes up, the dimensions go up. No matter their weight, competitive kettle bells will have the same dimensions for bell shape, base, and handle width.
In general, pick a weight that allows you to complete a workout with good form. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16 kg if you’re a male or 8 kg if you’re a female.
You’ll often hear the terms ballistic and grinding in kettle bell workout discussions, for fast and slow movements respectively. For ballistic movements, you might actually want a heavier kettle bell, to help with momentum.
For grinding movements, less weight might be in order to help with control. If the handle has rough edges, you’ll feel each and every one of the movements scrap into your hand.
I’ll end our discussion on handles by saying they are generally standardized at 35 mm for thickness. Not too expensive and decent quality, Cap Barbell kettle bells can be found on Amazon or at any Walmart.
The Cap Barbell is the most highly reviewed and reasonably priced kettle bell we have encountered. Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.
Some call Dragon Door the gold standard of anything and everything kettle bell.” Innit rocks, and they offer good quality bells that are quite popular.
OUR ADVICE: Before you go buy an expensive kettle bell, check your gym! If you make your own kettle bell (be careful — you don’t want it breaking mid-swing!
If you’re trying to lose weight, a kettle bell and the workout routine above would be a great part of the plan! As we lay out in our Coaching Program and our massive guide on Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.
If you fix your diet AND begin to incorporate our kettlebellroutine a few times per week, you will find yourself building muscle, losing fat, and getting stronger ! If your goal is weight loss, you have to eat less than you burn each day.
This can be through eating less and burning more (from the kettle bell workout above) Processed foods and junk food make it really tough to lose weight : They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat. If you don’t like veggies, here’s how to make vegetables taste good.
Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Track your calories and work on consuming slightly less each day. We tackle this point in depth in our article Why can’t I lose weight?
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program — Your Coach will build a routine tailored to your individual needs and what equipment you have available: Like most things in life, the important aspect of any exercise regimen is starting it.
No matter what strength training program you choose, start TODAY. Our coaches can work with you to pick up a kettle bell for the first time or to learn more advanced moves.
Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettle bell Worksheet.
One major advantage that kettle bells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them. Rather, we’ve modified these exercises to more user-friendly—but still supremely challenging—versions that will allow someone of any experience level to train safely and with optimal form.
Use this routine to build strength and burn fat now, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date. When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds.
Take a deep breath into your belly and twist your feet into the ground (imagine screwing them down without actually moving them) and squat, keeping your torso upright. Place the kettle bell on the floor and take a staggered stance with your right foot in front.
Rest your right elbow on your right thigh for support and reach for the kettle bell with your left hand. Stand tall holding the kettle bell in one hand at shoulder level.
Note that your chin should be pulled back so that weight has no trouble clearing it. TIP: “Don’t get fixated on achieving a full overhead lockout right away,” says John Wolf, Innit’s Chief Fitness Officer.
“Just going to where your elbow is bent 90 degrees and holding it isometrically is a ton of work for most people.” If you need to arch your back, causing your ribs to flare in order to lock out your arm overhead, you’re not training the shoulder effectively. Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns, pulling the bottom of the bell into your lower sternum.
Draw your shoulder blades together and down (“proud chest”) and cast your eyes on a spot on the floor approximately 15 feet in front of you. When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out.
Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns upside down—the bell should face up. Begin moving the kettle bell around your head, being careful to maintain your posture and not bend your torso in any direction.
Set up as you did for the shoulder halo but hold the kettle bell by the handle at arm’s length and make circles around your hips.