Get much stronger and improve core strength with these kettlebell exercises for beginners and find out where to buy kettlebells for sale in the UK
Matt Shore is the founder of Eastbourne Kettlebells, providing kettlebell services throughout Eastbourne, Hastings, Bexhill, Seaford and East Sussex. Matt competed in the BDPFA British Powerlifting Championships in 2009, 2019 and 2019 and holds a B.Sc. in Sports Studies with Exercise Science. He is also a qualified Personal Trainer and a fully qualified and insured Advanced Kettlebell, Bulgarian Bag and Performance Boxing Instructor.
Why you should use kettlebell training exercises to get a better body
Kettlebell training is becoming one of THE hottest training methods within the fitness industry today and for good reason. Kettlebell training is unique, exciting, challenging, fun and different to anything you may have tried before in the traditional gym environment.
Kettlebell training has many benefits for the novice and advanced trainer alike as they can be used to develop almost any aspect of your fitness. That's right, the humble kettlebell can be used to drop a dress size, develop 6 pack abs, increase total body strength, muscular endurance, power and explosiveness simultaneously.
Kettlebells are equally at home forging a stronger, fitter cardiovascular system while positively impacting the stability and flexibility across the body's joints.
Sounds too good to be true, let me tell you, kettlebell training is the REAL DEAL.
One of the major benefits for the novice kettlebeller is that training can be done in the comfort of your own home, garden or out in the park. Possessing a kettlebell can save you serious money as there is simply no need for expensive gym fees. A single or pair of kettlebells is all you require!
Why are kettlebells better than using dumbbells?
When you hold a kettlebell, the centre of mass is external to the palm of the hand creating a pivot point. Increased loads are placed on the body as it tries to absorb and stabilise the bells momentum before generating force to move the kettlebell in another direction.
Unlike the traditional type of workout you may have encountered at the gym, where isolation exercises on comfy seated machines are common place, kettlebell workouts consist of whole body movements that are performed standing and thus require high levels of stability.
Kettlebell workouts can teach the novice lifter how to control their body and learn how to function efficiently as a complete unit while positively impacting balance, coordination and core strength.
Due to the sheer amount of muscle mass used when performing kettlebell exercises, the body burns lots of energy, which translates to large numbers of calories burned. In addition, if sufficient exercise intensity is used metabolic rate can remain significantly elevated for many hours following a kettlebell workout translating to greater potential for fat loss and nutrient assimilation.
Before engaging in a kettlebell workout there are two major considerations:-
Use a bell that is fairly heavy. The effectiveness of kettlebells lies in having to work hard against resistance. That means for the most part ladies should be starting with an 8kg while men should be on 14 and ideally 16kg. DON'T be tempted by the ads on TV to get a 2-4kg bell, they are next to useless! Ensure you get the technique right from the start! I HIGHLY recommend learning how to use kettlebells under the watchful eye of a qualified and insured instructor. Kettlebell training is highly technical and as such should be respected and learned correctly. The risk of injury is high if technique is incorrect. Ignore this at your peril! |
A kettlebell workout for beginners and people who have never used a kettlebell before
After completing a thorough 10 minute warm up including mobility drills and body weight exercises perform the following workout:-
- 2 Handed Kettlebell Swings 10-20 reps
- Kettlebell Squat 10-20 reps
- 2 Handed Over Head Press 10-20 reps
- Single Arm Kettlebell Swing 10-20 reps each arm
- Kettlebell Deadlift 10-20 reps
- Kettlebell Clean 10-20 reps each arm
- Single Arm Kettlebell Row 10-20 reps each arm
- Rest 15-30 seconds between exercises.
Once a circuit has been completed repeat a further 2-4 times depending on fitness level.
Another example of a very quick yet effective workout may look like:-
- 2 Handed Kettlebell Swings 10-20 reps
- Sprint/Run 20M, Jog/walk 20M back
- 2 Handed Squat to Press 10-20 reps
- Sprint/Run 20M, Jog/walk 20M back
- Alternating Single Arm Swing 10-20 reps
- Sprint/Run 20M, Jog/walk 20M back
- Rest 2-3 minutes
Repeat for 2 to 5 rounds.
Matt
Kettlebell workout video for beginners
Here is Matt doing his own kettlebell workout. Why not try this in your gym or outside the gym after you have had a personal trainer watch your progress?
Matt also has a few YouTube Kettlebell videos showing him carrying out some of these kettlebell exercises. You can watch these below. He has also provided some wording under each video (when watching on YouTube) which discusses why that particular exercise can help you and what body area it works out.
Watch a Kettlebell Shoulder Press exercise video
Watch a Kettlebell Deadlift exercise video
Watch a Kettlebell Windmill exercise video
Watch a Kettlebell Squat video
Watch a Kettlebell Snatch video
Where to buy Kettlebells for sale in the UK
Here are some retailers with kettlebells for sale in the UK in case Matt has whet your appetite and you want to purchase some to use outside of the gym. These are the lowest prices that you can get each kettlebell/set of kettlebells online and clicking 'shop now' will take you straight to the retailer's page for you to read more about the item.