Beginner Kettle Bell Workout

kettle bell workout

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Kettle bell training has gained a great deal of popularity over the last few years. I was skeptical about kettle bell training at first but decided to give it a try about a year ago. I am a big fan of any kind of high intensity training and the kettle bell offers incredible variety.

I did some research and tested out over 30 different kettle bell exercises and came up with my own workout. After just a few kettle bell workouts I was hooked! It was so much fun and gave me the opportunity to try new and different exercises.

Why does the kettle bell offer such a unique exercise experience? It is all about the shape of the kettle bell. The kettle bell has easy to hold handles and the weight is dispersed much differently than a typical dumbbell or weight plate. When the kettle bell goes into motion it tends to have more momentum than a regular weight due to the fact that all of the weight is hanging freely below the handle.

The dumbbell on the other hand has weight evenly dispersed on both sides.

This provides the user with a unique training experience and offers variety to the body and muscles.

The great thing about using kettle bells is that it allows the user to perform some really cool exercises which dumbbells and plates can't offer. In addition, kettle bells designed to be extremely durable. You can train with kettle bells out in a field and throw them around freely (we will get into a few fun exercises that involve kettle bell throws).

Can kettle bell training replace your regular workouts in the weight room? Definitely because you have the ability to work out every single muscle group in the human body with a kettle bell. If you are looking to drastically change up your workout routine and have reached a plateau, I highly recommend making the switch to doing full body kettle bell workouts for a few weeks.

If you are enjoying great gains in the weight room through traditional dumbbells, plates or other resistance movements, kettle bell training can enhance those gains. In addition, kettle bell training can offer a great change of pace. I like to incorporate it into my routine 1-2 times a week.

The Kettle bell offers great advantages to those training for specific sports. If you are looking to improve your lower leg drive and explosion, the kettle bell can be a very valuable training tool. I have personally been able to gain a few inches on my vertical leap doing some kettle bell lower leg explosion exercises. Although some of the exercises I recommend are geared towards improving your lower leg drive and explosion, they will also stimulate fat loss since they work your fast twitch muscle fibers – which may trigger the “after burn” effect and increase your metabolism post workout.

Since I am constantly training for fitness modeling opportunities and want to look my best, I always strive to have an exciting variety of training options. I will workout in the weight room about 3-4 workouts per week, perform high intensity interval training once or twice, and perform full body kettle bell workouts 1-2 days a week. Yes – I train pretty much everyday. The kettle bell is the perfect change of pace and allows you to train outside if you own your own kettle bells. I enjoy training at a nearby park, as there is nothing better than being able to train outside on a nice day!

So what does a full body kettle bell workout look like? Let's get right into the full body beginners kettle bell workout. Tune in next week and we will go through an intermediate and advanced kettle bell workout.

Here is the training sequence:

Day 1 - Monday Kettle Bell Workout
Day 2 - Tuesday
Day 3 - Wednesday
Day 4 - Thursday
Kettle Bell Workout
Day 5 - Friday Rest
Day 6 - Saturday Rest (Cardio Optional)
Day 7 - Sunday Repeat

Exercise One: Alternate Kettle Bell Floor Press

This exercise will work the chest, and is similar to an alternate dumbbell bench press. The kettle bell variety will change up your chest workout routine and give you a great upper body workout.


To perform the exercise lock your arms and let the kettle bells hanging directly over the outside of your chest. Keep one arm locked with the kettle ball in the starting position while you lower one slowly to your chest. Lift up and then alternate arms.

Sets: 3

Repetitions: 10 each Arm

Rest Between Sets: 90 Seconds

Here's a quick video on how to get the kettle bells in proper position:


Exercise Two: One Arm Kettle Bell Snatch

This is a full body kettle bell movement that will require you to combine lower body drive as well as upper body stability.

To begin the one arm kettle bell snatch, get in an athletic position with your legs bent, chest up, and hips lowered to the ground. Think about the ¾ squat position. Hold the kettle bell with your palms facing in. The kettle bell will remain on the ground and in the center of your body to start the movement. To begin the movement drive your legs and jump straight into the air holding the kettle bell handle. As you approach the apex of your jump, lift the kettle bell above your head to perform the ?snatch? portion of the movement. Go back to the starting position and repeat.


Sets: 3

Repetitions: 10 each arm

Rest between Sets: 90 Seconds

Exercise Three: Kettle Bell Russian Twist


This is a great abdominal exercise that will work your obliques and rectus abdominals. To begin the kettle bell Russian twist hold the kettle bell as far outside on the grip as you can. You will elevate your feet off the ground, and swing the kettle bell across your torso lightly tapping the ground on each repetition. Go for slow and controlled rotations that emphasize your obliques.

Sets: 3

Repetitions: 20 each set

Rest between sets: 60 seconds

Exercise Four: Kettle Bell Swings


You will start this exercise with your knees slightly bent and your butt back. Hold the kettle bell between your legs. Swing the kettle bell back behind your legs slightly and drive through your heels swinging the kettle bell to just above your chest. Bend and explode, and continue repeating the kettle bell swings until you have done 15 in total. You will feel this one in your arms, hamstrings, and abdominals. This is a great beginner's kettle bell exercise for a full body blast!

Sets: 3

Repetitions: 15

Rest Between sets: 60


This is a very short 20-minute kettle bell workout that will condition your entire body and get you ready for more advanced kettle bell movements. Next week we will get into more advanced kettle bell workouts including some variations of the exercises we mention here. Try this workout out and let me know what you think. This workout was designed to work your entire body in only 20 minutes. Good luck and keep training hard!

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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