20min Beginner Kettlebell Routine
Once you’ve learnt the basic exercises individually it’s time to put them together into a basic routine. This routine is basically what we call an ascending/descending ladder. Hers how you perform it :-
- Perform 2 swings on your right hand side and then switch immediately to the left hand side. After the second swing pause at the bottom and immediately perform two clean and press movements. Switch hands at the bottom and do the same on the other side. Once you’ve done the second press keep the kb in the top position and perform two windmills. Lower the weight and swap into the other arm and perform two windmills on that side.
- Rest 30-45 seconds then perform four repetitions on each side.
- Rest again then try and do six on each side. Always keep good control of the kb.
- Keep increasing the reps in two until you feel you’ve done enough or fatigue/ lack of good technique kicks in. Take a longer rest and then head back down again.
- An example of a ladder may look like this.
- 2-4-6-4-2, next time it might look like 2-4-6-8-6-4-2 once you can do upto 10 and back down you may want to look at using a heavier kb.
Always keep good technique and start conservatively.
Kettlebell Swing
The single arm kettlebell swing is a dynamic exercise that targets your posterior chain, core, and shoulders while also improving grip strength and cardiovascular fitness. Here’s how to do it:
No 1. Starting Position
– Feet Placement : Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.
– Kettlebell Placement : Place the kettlebell on the ground about a foot in front of you.
– Grip : Bend at the hips (hip hinge) and knees slightly to grab the kettlebell with one hand. Keep your back flat, chest up, and core engaged.
No 2 . Hiking the Kettlebell
– Swing Back : Hike the kettlebell back between your legs like you’re hiking a football. Your forearm should come into contact with your inner thigh. Keep your hips pushed back and maintain a slight bend in the knees.
– Breathing : Inhale as you bring the kettlebell back.
No 3. Explosive Hip Drive
– Thrust Forward : Drive your hips forward explosively to propel the kettlebell upwards. The power should come from your hips and glutes, not your arm. Your arm acts as a guide, not a lifter.
– Stand Tall : At the top of the movement, your body should form a straight line, with the kettlebell at shoulder height or slightly lower. Your hips and knees should be fully extended, and your core should be braced.
– Breathing : Exhale sharply as the kettlebell rises.
No 4. Control the Descent
– Let Gravity Help : Let the kettlebell naturally fall back down as you hinge at the hips again, bringing it back between your legs.
– Prepare for the Next Swing : Immediately transition into the next swing by repeating the hip drive.
No 5. Repetition
– Continue the motion, maintaining a steady rhythm. Keep your focus on using your hips to generate power.
No 6. Switching Hands
– After a set number of reps (e.g., 10-15), switch hands either by placing the kettlebell down or during the swing by switching hands at the top of the swing.
No 7. Common Mistakes to Avoid
– Using Your Arm to Lift : Remember, the power comes from the hips. Your arm is just a guide.
– Rounding Your Back : Always keep your back flat to avoid injury.
– Squatting Instead of Hinging : The movement is a hip hinge, not a squat. Focus on pushing your hips back rather than bending your knees excessively.
No 8. Tips
– Start with a lighter kettlebell to master the technique before progressing to heavier weights.
– Practice two-hand swings first to get comfortable with the movement if you’re new to kettlebell swings.
With consistent practice, the one-hand kettlebell swing can become a powerful tool in your fitness routine, helping to build strength, power, and endurance.
Clean & Press
The kettlebell single arm kettlebell clean and press is a compound exercise that targets multiple muscle groups, primarily focusing on the shoulders, chest, triceps, core, and legs. It’s an effective movement for building strength, power, and coordination. Here’s how to perform the exercise:
No 1. Starting Position
– Stand with your feet shoulder-width apart.
– Place a kettlebell on the floor between your feet.
– Bend your knees and hinge at the hips to grip the kettlebell handle with one hand, keeping your back straight and your chest up.
No 2. The Clean
– In one swift motion, extend your hips and knees while pulling the kettlebell up.
– As the kettlebell rises, transition your hand to bring your elbow under the kettlebell, allowing the bell to rotate around your forearm.
– “Catch” the kettlebell in the rack position (elbow close to the body, wrist neutral, and the bell resting against your forearm and upper arm).
No 3. The Press
– Engage your core and press the kettlebell overhead by extending your arm.
– Ensure that your wrist is in a straight line with your forearm, and your bicep is close to your ear when the kettlebell is fully extended overhead.
– Keep your body stable and avoid leaning back or arching your lower back.
No 4. Lowering
– Lower the kettlebell back to the rack position with control.
– From the rack position, guide the kettlebell back to the starting position by reversing the clean motion, allowing the kettlebell to swing between your legs before setting it back down or going into the next repetition.
No 5. Switch Sides
– After completing the desired number of reps on one side, switch to the other hand and repeat.
No 6.Tips
– Form : Keep your core engaged throughout the movement to protect your lower back.
– Breathing : Inhale as you clean the kettlebell, and exhale as you press it overhead.
– Control : Avoid rushing the movement, especially the transition between the clean and press. Focus on smooth, controlled movements.
Kettlebell Windmill
The kettlebell windmill is an excellent exercise for improving shoulder stability, core strength, and overall mobility. It primarily targets the obliques, shoulders, hips, and hamstrings. This movement requires good flexibility and control, making it ideal for building functional strength. Here’s how to perform the kettlebell windmill:
No 1. Starting Position
– Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly out.
– Clean and press a kettlebell overhead with one hand (this will be the side you’re focusing on).
– Keep your arm extended, with the kettlebell directly above your shoulder, and lock your elbow.
No 2. Set Your Stance
– Turn your feet about 45 degrees away from the arm holding the kettlebell.
– The foot on the side of the kettlebell should be pointing straight ahead or slightly inward, while the opposite foot is turned outward.
No 3. Hinge at the Hips
– Shift your hips back towards the side opposite the kettlebell while keeping your arm extended and eyes on the kettlebell.
– As you hinge, your non-working hand (the one not holding the kettlebell) will slide down the inside of your leg towards your ankle.
No 4. Lower Your Torso
– Continue lowering your torso while keeping your back straight and your chest open.
– Only go as low as you can maintain proper form and control, usually until your hand reaches your shin or the floor.
No 5. Return to Standing
– Engage your core and reverse the movement, driving through your hips to bring your torso back to an upright position.
– Keep your eyes on the kettlebell and your arm locked throughout the movement.
No 6. Switch Sides
– After completing the desired number of reps on one side, switch to the other side and repeat the exercise.
No 6 Tips
– Control : This is a slow, controlled movement. Avoid rushing and focus on maintaining stability.
– Breathing**: Inhale as you lower your torso, and exhale as you return to the standing position.
– Flexibility : You may need to work on hamstring and hip flexibility if you struggle to reach the floor.
– Alignment : Ensure that the kettlebell stays in a straight line with your shoulder and hips throughout the movement to avoid unnecessary strain.
- the kettlebell can be held in the bottom hand of the side you’re bending to if holding in the top hand is too difficult
No 7 Common Mistakes
– Rounding the Back : Keep your spine neutral throughout the movement to avoid injury.
– Losing Control of the Kettlebell**: The arm holding the kettlebell should remain strong and steady. If you feel the kettlebell wobbling, use a lighter weight.
– Not Hinging Properly**: Ensure that the movement comes from hinging at the hips, not from bending at the waist.
The kettlebell windmill is a great addition to your routine if you’re looking to enhance your core stability and shoulder strength while also improving your overall mobility.
