When it comes to home gym equipment, kettlebells are a great investment. Kettlebells are great for shaping a lean, toned, and firm physique, focusing on building strength rather than muscle bulk. Not only do they improve strength, but they also act as an excellent calorie burner and are easy to store.
At DB Fitness, we want you to get the most out of your strength equipment, so we have come up with the ultimate kettlebell workout for beginners.
Bicep curls
The benefits of bicep curls
What would our kettlebell workout for beginners be without bicep curls? Bicep curls help to build upper arm strength and teach you to use your arm muscles effectively, bracing with your core muscles. Curls work the biceps muscles at the front of the upper and lower arm muscles. Common mistakes to avoid going too fast and using momentum instead of strength.
How to do bicep curls
Steady your upper arms and relax your shoulders, bending your elbow to lift the kettlebell toward your shoulder. Keep your elbow near your body, and try to exhale while lifting.
Volume
Two sets of 10 reps (or more if you feel you can do so with relative ease)
Farmers walk
The benefits of the farmer’s walk
It targets the quads, hamstrings, glutes, calves, erectors, upper back, and forearms. Not to mention, farmer’s walking with kettlebells improves cardiovascular health and endurance.
How to do a farmers walk
Pick up two kettlebells and stand upright, holding your weights to your sides. Straighten your back and keep your shoulders tight. Take short steps as you walk a set distance, which the size of your gym may limit.
Volume
Five sets of 100 feet.
Sumo squats
The benefits of sumo squats
As part of our kettlebell workout for beginners, we have added kettlebell sumo squats to work those glutes. The kettlebell sumo squat focuses on the lower body but gives the quadriceps muscles a particularly strong workout. The kettlebell sumo squat also acts as an easier alternative to deadlifts.
How to do sumo squats
Grip the kettlebell with both hands and your arms extended downward in front of you. Engaging your core, push back your hips and bend your knees, bringing your thighs parallel to the floor. As you squat down, the kettlebell will hang between your legs.
Volume
2–3 sets of 10–15 repetitions.
Russian twists
The benefits of Russian twists
In our kettlebell workout for beginners, we included Russian twists as they are an easy way to help you achieve a toned and strong core. Russian twists are a total core exercise that also works your balance, builds stability in your spine, and trims your midsection.
How to do Russian twists
Sitting down and leaning back at a 45-degree angle, hold the kettlebell with both hands against your chest, then rotate your upper body slowly from side to side to draw the kettlebell from side to side of your hips. Be sure to keep your spine straight.
Volume
8-10 reps for 2-3 sets.
Browse our incredible strength equipment!
At DB Fitness, we have the latest strength equipment to give you the best workout from home possible. Take your health and fitness to the next level without the price tag. Browse our comprehensive range of gym equipment.
