Kettlebell workouts are a great addition to your exercise program. The uniqueness of the kettlebell can often scare people away when they are unsure about how to use them. Even some experienced fitness enthusiasts can be hesitant of training with kettlebells.
With the motion involved in performing kettlebell routines you need to adjust to a constant change with the center of gravity. This offers a martial artist a dynamic workout that improves strength, cardio, and provides a broad range of benefits.
Also, kettlebells are great pieces of equipment to use at home because minimal space is required to perform the routines.
They don’t take up too much space for storage either. Making kettlebells a perfect piece of exercise equipment for the house.
If you are new to using a kettlebell one of the first things you must decide is what weight is appropriate for you. Depending on your current strength and physical condition the answer can vary.
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KETTLEBELL WEIGHT CHART
The kettlebell weight chart below will provide a guide for you to select the correct weight of kettlebell to purchase.
Using the kettlebell weight chart you can select the proper weight you should begin with. Kettlebells can be found at most sporting good stores or you can order on Amazon .
Once you have your kettlebell and are ready to get started the first exercise I’d recommend is the Kettlebell Swing. The kettlebell swing is an amazing exercise and is the foundational kettlebell technique. Learning this movement will help you incorporate other kettlebell exercises into your workout routine.
There are a lot of resources online to improve your kettlebell swing and become more adept with this piece of exercise equipment. When I was first learning the kettlebell I became a big fan of Steve Cotter.
His Youtube channel is excellent. There are several videos on the kettlebell swing that will help you get started. I’ve embedded a few below.
I’m a big fan of Steve, he has a wealth of knowledge and I find his instruction very easy to understand and incorporate into my workouts. If you want to gain more in depth knowledge than what you’ll find from free Youtube videos he also has several programs available on Amazon.
Once you begin feeling comfortable with your kettlebell swing, you can start integrating other kettlebell routines into your exercise program. Below I’ve posted a beginners full body workout. This program is designed to be done 3 days a week for 4-6 weeks.
Full Body Kettlebell Workout
|Kettlebell Overhead Press||3||8|
|Turkish Get Up||3||6 Each|
Hopefully the kettlebell weight chart provided guidance for you to begin your journey with kettlebells.