Small ball - big effect! Kettlebell training strengthens the arms, gets the circulation going and helps build muscle faster.
You are already bored with normal bodyweight exercises? Are you looking for a change? Then you should try our kettlebell exercises for beginners.
Kettlebells can bring a whole range of benefits. They will help you strengthen the animal-flying abs. You can also use them to get sexy toned arms.
Are you curious? Very good! Here come the best exercises with kettlebells!
Table of contents
What are the advantages of kettlebell exercises
In recent years, the popularity of kettlebells has increased significantly.
More and more often, kettlebell training is incorporated into the normal workout. And there are good reasons for this.
Kettlebell training has a very positive effect on our bodies in many different ways.
With kettlebell training you can
- Train physical weak points in a targeted manner
- define your arm and back muscles
- Improve flexibility
- expose your body to new training stimuli
- strengthen your cardiovascular health
- Burn body fat
Training with kettlebells can be used for different training areas.
You can opt for a challenging cardio workout, incorporate them into circuit training, build muscle or use them as part of recovery.
Better than gym: muscle building at home!
Kettlebell training helps you strengthen your arms and back.
And honestly, it's just a huge amount of fun to try a new workout again.
If you're all about building muscle, then you should increase your protein intake. Our body needs a lot of protein so that the muscles grow.
Mixed with milk tastes the Protein Shake from Foodspring really delicious after the kettlebell workout. With high-quality protein, it supports muscle building. 100 grams of protein powder contain 80 grams of protein, which is more than in any other shake.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
And the shakes are also delicious in taste. You can choose from 14 different flavors. My favorite is coconut :)
The best 12 kettlebell exercises for beginners
In the beginning, you should see kettlebell exercises simply as part of your regular workout.
Incorporate a few exercises into your abdominal leg butt workout. These kettlebell exercises are perfect for anyone starting out with kettlebell training.
Our Tip: Do 3 sets of each kettlebell exercise with 10 repetitions each. Perform the exercises slowly and accurately. If you find them too easy, increase the weight.
If you vary with the weights, you can get the best result.
Kettlebell exercise for strong arms
You train: Your upper arms and shoulders
- Stand upright and shoulder width apart.
- Your upper arms are resting against your torso. The arms are stretched.
- Now lift the kettlebell very slowly towards your chest. The upper arms are always against the body.
- Slowly count to 10 and then lower again.
Bye bye flabby upper arms! These exercises really help against angled arms!
Dumbbell exercise for the abdominal muscles
You train: The belly and arms
- Sit on the exercise mat and bend your legs.
- Lean back slightly with your upper body.
- Now lift the kettlebell alternately to the right and left side without putting it down.
- At the level of your belly, always take a short break (don't put it down!).
Revealed! These are the most effective abdominal exercises!
Kettlebell workout for abdomen, legs, buttocks and arms
You train: The upper arms, thighs, your buttocks and abdomen.
- Stand upright and step forward with your left foot.
- The right one you stretch backwards.
- Bend forward until the left leg forms a 90° angle.
- Now lift the kettlebell towards your hips with your right hand and tighten your abdomen.
- Lower the weight again and start over.
The Kettlbell Swing for legs, buttocks and arms
You train: Buttocks, legs, arms, abdomen and back
- Start with a hip-width stance that is slightly wider than shoulder-width. The toes point forward.
- Bend your knees and grab the kettlebell that is in front of/underneath you on the floor with both hands.
- Push your butt backward - just like you would do a squat.
- Keep your arms loose and swing the ball backwards.
- Straighten up and swing the kettlebell forward at the same time - until it is about eye level.
- Now swing it back down and start again.
kettlebell workout for the back and arms
For those who suffer from neck and back pain, this exercise is a real boon.
You train: Your upper back and neck muscles.
- Stand upright and about shoulder width.
- Grab the kettlebell with both hands and raise it above your head.
- The arms are stretched straight through.
- Now lower the ball as far as possible and lift it up again immediately afterwards.
Attention: Do not form a hollow back - tense the abdomen!
Strengthen your back with these simple exercises!
Dumbbell exercise for the neck and abdomen
You train: Belly and arms
- Lie on your back and stretch the kettlebell straight up in the air at the level of your chest.
- Now slowly straighten up until you are sitting upright.
- Not with momentum, but with your abs.
- The arms remain stretched the entire time.
Kettlebell training for the whole body
You'll work up a good sweat with this exercise. You train the entire body with the kettlebell.
- Get into an upright plank position.
- You touch the training mat only with the tips of your toes and your palms.
- Grab a kettlebell with your right hand and slowly pull it toward your chest.
- Now lower it again and repeat the exercise 9 more times before switching sides.
Planks - An exercise with 19 ingenious variations!
Reach Toe with Kettlebell
You train: Your belly and arms
- Lie on your back and stretch your legs straight up.
- Grab a kettlebell and straighten your upper body until the weight touches your toes.
- Lie back on the mat and start again.
The straightening movement comes from your abdominal muscles. Don't cheat!
If it doesn't work right away - don't despair :)
Take the 30 Day Belly Challenge!
kettlebell workout for strong arms
You train: Your arms and shoulders
- Stand upright and hold the kettlebell in front of your body. The arms are stretched.
- Pull the kettlebell slowly and controlled to your chest until your hands are at the level of your elbows.
- And slowly lower again.
kettlebell exercise for arms and abdomen
You train: Belly and arms
- Sit down on the exercise mat.
- Angle the legs.
- Hold the kettlebell at the level of your belly. But do not put it down!
- Hold this position. Lean back as far as is still comfortable for you.
- Try to stay in this position for at least 20 seconds. 3 passes!
Strong arms and trained trunk
You train: Arms and torso
- Start in an upright position. Hold the kettlebell in your outstretched arms.
- Now lift the kettlebell away from your body with arms extended.
- And back to the starting position.
Attention: Do not form a hollow back! Tighten abdomen firmly!
12 mega effective exercises for your torso!
Straighten kettlebell sideways
You train: The arms and back
- Stand up straight. Grab a kettlebell with your right hand.
- Stretch both arms out to the sides away from your body.
- Tense your torso well so that you don't hang on your side!
- Now bring the kettlebell in front of your body. And then again to the side.
With kettlebell exercises like these, you already need a lot of strength in your torso to be able to stand upright despite the weight. This exercise is for advanced beginners.
Our tip
You can also easily incorporate kettlebells into your daily workout, for example, when sitting on the wall. If it's already too boring for you, you can train your triceps on the side :)
What makes a kettlebell so special
The kettlebell is also called a kettlebell. It is anything but a new invention. Its history begins in the 18th century in Russia. It has become popular with us through Crossfit training.
Purely visually, kettlebells resemble cannonballs with a handle. They are usually cast from metal. In the meantime, however, there is also already the plastic variant.
In the past, kettlebell weights were measured in Russian pud. "Real" kettlebells existed and still exist only in these weight classes:
- 1 pud = 16 kg
- 1.5 pud = 24 kg
- 2 pud = 32 kg
Fortunately, however, that is a little different with us. :) Kettlebells you get today already from a weight of 2 kg. And that is good! Because the muscles want to be built up slowly!
The 5 best reasons for kettlebell training
1. away with the bacon
With kettlebell exercises you can fight winter fat and spring roll! With only 10 minutes of training, you'll get your circulation going. The kettlebells provide a long-lasting afterburn effect.
2. perfect for living room
Kettlebells are the perfect exercise equipment for the living room. They consume little space, are even a little decorative and allow to train many muscles at the same time.
3. ball dumbbells stabilize
For runners and anyone who does a lot of endurance sports, kettlebells can help prevent injuries. Exercises provide a strong core. The perfect exercise is the kettlebell swing.
4. one ball for the whole muscles
With just a few exercises you can train all your muscles. From carts, butt, back, thighs, abdominals, shoulders, triceps and biceps.
5. kettlbell training is very efficient
One of the biggest benefits of kettlbell exercises is that they help you save time. A full body kettlebell workout can be done in as little as 15 minutes.
What to look for in a kettlebell workout
To prevent the ball from becoming a projectile and flying through half your living room, you must hold it firmly with all five fingers.
Don't overdo it! Kettlebell exercises may not look too difficult, but they are really tough.
If you put on shoes while doing this, you can at least save yourself some pain if the bullet gets away from you.
In contrast to training with normal dumbbells, kettlebell training trains many muscles at the same time - always including the core muscles.
What you need for kettlebell training
If you are a beginner, you should not start with too heavy weights. 3-4 kilograms are ideal to start with the kettlebells.
We recommend you these kettlebells. They start with a weight of 2 kg. The heaviest ones weigh 20 kg - but that's really only for professionals.
In addition to the weights, you'll also need good training shoes and comfortable sportswear. Then you're ready to go.
Our conclusion
Kettlebell training defines the arms and strengthens the back at the same time. Trained back muscles are especially important for those who have to sit a lot at work. Short and sweet: Give yourself the ball :D
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