For those of you just getting started with kettlebells, here is a simple sequence you can dive into immediately. It’s easy to scale this up or down for your fitness and strength levels, and the technique involved in these movements is perfect for kettlebell beginners who need to practice the basics.
The exercises are:
- Deadlift into front rack position
- Halo
- Goblet squat
For details on these movements, watch the video above. For more on the workout, keep reading.
For the workout, we’re going to ladder these exercises. That means we add an additional rep to each exercise with each round. That looks like this:
- Round 1: 1 deadlift per side, 1 halo per side, 1 goblet squat
- Round 2: 2 deadlifts per side, 2 halos per side, 2 goblet squats
- Round 3: 3 deadlifts per side, 3 halos per side, 3 goblet squats
If you are feeling good, you can repeat this ladder. As you get stronger, you may want to ladder up to 4 or 5 repetitions per exercise or go through the ladder a few times in a row.
As a kettlebell beginner, it’s important you start small and don’t take on too many new things at a time. Try this workout once or twice through, then see how you feel over the subsequent day or two. Based on how your body feels, keep the workout the same or add reps and rounds.
Brandon is a personal trainer, yoga teacher, kettlebell enthusiast, father, husband, and defender of the Kaizen way of life and health. He lives in Beaverton, Oregon with his lovely wife Marisa and their two daughters, where he helps clients recover from weakness, injuries, surgeries, accidents, and chronic medical conditions by holistically blending various styles of kettlebell training, bodyweight exercises, yoga, along with meal plans that nourish and sustain you from the inside out. You can learn more by visiting his website, The Kaizen Way.
