Jan 2, 2013

Beginner Kettlebell Workout

January 2, 2013 By · 8 Comments

On Sunday P and I swung by the gym so he could show me one of his kettlebell workouts.

kettelbells

I’ve used kettlebells in CrossFit before, but never anything besides a standard swing. I knew there was so much more you could do with them, but had no clue where to start or how to turn it into a workout.

There are four different routines that P learned from his teacher at the San Diego State College gym, and he had me do the first one with him. You’ll need two different kettlebells – one that’s heavier and one that’s lighter. I went with 20 lbs and 10 lbs, but would likely use more weight now that I know what I’m doing.

kettlebell workout

Double Bottoms Up Press: Hold the kettlebell handle with two hands, ball facing up, right at your chest. Push it up above your head, then bring down and repeat.
Racked Squat: Keep the kettlebell as the same position as for the bottoms op press, and squat.
Squat & Press: Keep the kettle bell in the same position and combined exercises 1 & 2. Squat, then push the kettlebell over your head as you rise up.
Around the World
Single Arm Swing
Clean: This one is hard to get. You have to practice having the ball land on your chest in the right spot so it doesn’t hurt your arm.
Figure 8s
Figure 8 Touch
Double Arm Swing
Turkish Get-Up: these are tricky and you have to take it slow and focus on the movements!
Windmill 
Upright Row

This was super quick and perfect to get in some strength after a cardio workout. I’ll definitely be using it again!

  • Do you use Kettlebells?
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Comments

  1. Christine says:
    January 2, 2013 at 5:13 pm

    I see a lot of squats on there, my butt hurts just looking at it!

    Reply
  2. Hillary | Nutrition Nut on the Run says:
    January 2, 2013 at 5:23 pm

    I <3 kettlebells! There are so many fun moves you can do with them. They make for a great workout!

    Reply
  3. Lauren says:
    January 2, 2013 at 8:38 pm

    I’ve only ever tried the Jillian Michael’s kettlebells workout but I loved it! I need to get me some kettlebells.

    Reply
  4. Ali @ WHOLEistically Fit says:
    January 3, 2013 at 12:42 pm

    I just got a 3-in-1 kettlebell set for Christmas, so I’m excited to try out this workout! :D

    Reply
  5. Tara says:
    January 3, 2013 at 1:38 pm

    Love my kettlebell and the workouts. I have a hard time with the windmills, I dont know why, they really bother my lower back.
    Everything else I love!
    Great workout!

    Reply

Trackbacks

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