Kettlebell The Basics

So you have just bought yourself some shiny new kettlebells and you are ready to start swinging. My first advice to you would be to go and see a fitness professional and have them spend even as little as an hour with you. Their guidance will help you get onto the first step of the ladder safely and make sure that you are not wasting your time. A biomechanical assessment will point out any areas that you need to work on and will make sure that you are able to safely keep your spine in neutral whilst performing basic movements, it is also very important to mobilize your shoulders, a good exercise for this is shoulder dislocates done with a wooden pole if you CLICK HERE you will see how this is done. If at this stage your trainer has signed you off you can start to work with them on the basic swinging movements. Making sure that you understand where the power is generated from (the hips) and how important a neutral spine is and the enforcement of a solid core. Once you have spent a few weeks (or more) working on single and double handed swings at light weights, it is time to start adding a few more exercises into the pot.

Here are some routines based on medium weight kettlebells that will help you work on your overall strength and conditioning.

Workout 1 30lb Kettlebell

  • 25 double handed swings
  • 20 single handed swings each side
  • 20 goblet squats (holding the kettlebell in front of your chest)
  • 20 pushups
  • 80 mtr sprint
  • walk back to the Kettlebells and repeat this whole routine 5 times

Workout 2 30lb Kettlebell 

  • 12 Snatches each side
  • 12 pushups
  • 12 pullups
  • 12 tuck jumps or box jumps
  • 10 sets total

Workout 3 2 x 20lb Kettlebells

  • With a kettle bell in each hand swing and clean them
  • Drop immediately into a squat
  • Squat up then finish with a shoulder press
  • Do 10 of the above
  • Then do 10 pushup burpees with jumps
  • Then do 9 of the kettlebell clean squat press
  • Then do 9 of the burpees
  • Keep dropping both exercises by one until you have got down to one and then work your way back up to 10

Workout 4 30lb upwards Kettlebell

  • 3 Turkish Getups each side
  • 1 Minute plank
  • Repeat 6-12 times

Workout 5 20-30lb Kettlebell

  • Holding the kettlebell in one hand do a length of lunges
  • For each lunge you will perform a bicep curl and a shoulder press
  • Do equal numbers each side (perhaps 20 lunges each side with curls and presses)
  • Once you have done both sides perform 20 pushups
  • 20 pullups
  • 1 minute bridge
  • 20 second sprint
  • walk back and start again
  • Repeat to failure

As you can see these routines are varied and are using Kettlebells that allow fairly high repetitions. Why don’t you try a few of these out and start to build a few of your own, Just remember to focus on your core and your neutral spine.