Everything For A Kettlebell Beginner

What should I get for beginner kettlebell training? How heavy should a beginner kettlebell be? How do beginners use kettlebells? What is a good beginner kettlebell workout? All of your beginner kettlebell questions answered plus a full free 9-minute video.

Beginner Kettlebell Workout

This is the IKU™ Beginner Kettlebell Workout that’s easy to understand and include in your regular kettlebell training routine.

As a beginner, you can get all the information you need to get started with your kettlebell for free from the video above. As a beginner, you will have many questions, and all the kettlebell answers you seek are in one easy-to-access place and easy-to-understand format within our kettlebell beginners bundle. But first, let’s start with the free beginner kettlebell workout from the video above.

The beginner kettlebell workout is:

45 seconds of the kettlebell double-arm hip hinge swing
15 seconds rest

45 seconds of the kettlebell goblet squat
15 seconds rest

45 seconds of the kettlebell strict shoulder press (on one side)
15 seconds rest

45 seconds of the kettlebell strict shoulder press (on the other side)
15 seconds rest

45 seconds of the kettlebell bent-over row (on one side)
15 seconds rest

45 seconds of the kettlebell bent-over row (on the other side)
15 seconds rest

1 minute of rest

Repeat for a total of 4 cycles

For follow-along videos, technique breakdown, how to avoid common mistakes, and more, check out the beginners bundle below. The bundle includes a beginner kettlebell workout PDF, a program for at home, the gym, or the garage. This routine is suitable both for males and females. It’s a full-body workout for weight loss, cardio, and strength.

Or check out the premium options below.

Kettlebell Beginners Routine

This is a progressive kettlebell training plan that you can follow for a set number of weeks and give a decent period of commitment.

This beginner workout is great as a regular kettlebell routine to repeat and set goals. Your goals can be increased cardiovascular endurance, muscular endurance, strength, and/or just overall being fitter.

How often you repeat this workout depends on what other activities you do, and your current level of fitness, but without these and other details, a good estimate is 2 to 3 days a week.

Get the full beginner kettlebell training program to:

  1. avoid all common kettlebell beginner mistakes
  2. make sure that you are doing things correctly and safely
  3. know when to go up in weight
  4. know how to adjust for cardio or strength

and have videos at your fingertips that not only explain all the techniques but allow you to click play and follow along to the warm-up, prep work, workout, and cool down.

The kettlebell beginners bundle includes:

  • Ebooks
  • Videos
    • Follow-along
    • Instructional
  • Workout
  • Program
  • Routine

The beginner workout is a really simple one, simple enough so that it’s easy to remember and replicate every day for the rest of your life.

The full-body kettlebell workout comes with a plan so that you can use it as your regular go-to kettlebell routine and track to clearly see results.

Beginner Kettlebell Workout Bundle

The beginner kettlebell workout bundle has everything that you need to get started with kettlebell training today.

There is also the option to go premium and get more than a kettlebell starter package. By going premium you get a far more comprehensive bundle that includes all the finer little details for those who want more and have everything they need for years to come.

Beginner Kettlebell Workout Premium Bundle

The 4 premium purchasing options are:

Mobility + Wall Poster (Option A)

The package includes more details on how to increase your mobility. Mobility is important no matter your age but especially for 40 years and up. Everything from the beginner bundle is included.

Injury-Prevention (Option B)

The package includes a whole ebook focusing on injury prevention and covers all the common things that kettlebell beginners experience that result in injury and take them out of action. Everything from option A is included and each product can be purchased separately from the product page.

Course (Option C)

The package includes a kettlebell course with videos that cover the fundamentals of kettlebell training. Everything from option B is included and each product can be purchased separately from the product page.

Programming (Option D)

The package includes a whole ebook on programming and is designed for beginners to understand more about programming for kettlebells so that you can adjust and design your own kettlebell workouts. The 4th kettlebell workout book is also included plus several additional workout videos. Everything from option C is included and each product can be purchased separately from the product page.

Still Not Sure?

Are you still not sure about what option to get? You can email us your questions at info@cavemantraining.com or speak directly to our kettlebell head coach at me@tacofleur.com and you’ll receive a reply within 24 to 48 hours on working days. You can also post your kettlebell workout or exercise questions in our public kettlebell community with over 48,000 members here.

To check out what other people have said about our service since 2009 please go here and read over 2,000 publicly verified ratings and reviews.

Kettlebell Beginner FAQ

You can post news questions here.

Do I need more than the basic kettlebell starter bundle?

No. All the basics to get you started with kettlebell training are included in the kettlebell beginners bundle. However, if you’re someone who wants to focus on more than warm-up, workout, and cooldown, and have everything that you need for years to come, then the premium options are the best.

What weight kettlebell should a beginner start with?

How heavy should a beginner kettlebell be? The answer to what weight kettlebell should a beginner start with is answered in the product bundle. Without going deeper and having more context, the simple answer is 16kg/35lb for a male and 12kg/26kg for a female.

How heavy should a beginner kettlebell be? 

See the above answer.

Are kettlebell workouts good for beginners?

Yes. Kettlebells are just another resistance training tool and every tool requires a beginner to research common mistakes to avoid and use the correct technique. Our kettlebell beginner bundle includes all this information.

Is it OK to use kettlebells every day?

Yes. That is the short answer. The long answer is that it depends on what you’ll be doing with the kettlebell every day, for how long, and with what kettlebell weight. Our kettlebell beginner bundle includes more information about this topic.

Do you need 2 kettlebells?

No. You do not need 2 kettlebells for this routine. There is no double kettlebell work, however, you can certainly upgrade the complexity of the workout if you have two kettlebells of the same size. You can start this program with one kettlebell but if you have two different weights then it will certainly be more advantageous in the long run.

Are kettlebells better than gym?

It depends on what you want from your training. Yes, if you are after training at home, in the garage, in the garden, on the beach, or anywhere you can carry your kettlebell and want a versatile tool that can produce incredible results when it comes to strength, cardio, flexibility, and more.

Can you get in shape with kettlebells?

It depends on the definition of “in shape” but the fact of the matter is that kettlebells can really help increase everything that a dumbbell, barbell, or gym machine can, i.e. strength, power, cardio, endurance, flexibility, and so on. Kettlebells can give your entire body a good workout.

Can you get big with just kettlebells?

Yes. You can increase strength and muscle size with kettlebells if you are using progressive overload and TUT (time under tension). When you get started as a beginner with kettlebells your focus should be on form and technique so that you can do all these things. This program will place a high focus on form and technique for safety and making progress.

How do beginners use kettlebells?

The basic beginner kettlebell exercises that beginners should use are included in this workout. You can get more information about the exercises here.

What is a good beginner kettlebell workout?

A good beginner kettlebell workout is one that works the full body and uses basic fundamental exercises that can be used for years to come. This beginner kettlebell workout is based on exactly those exercises.

What should I get for beginner kettlebell training?

Any kettlebell beginner should at least get one kettlebell and a lot of technical information to make sure that the complexity of training with kettlebells is understood and most of all, performed safely and correctly. This kettlebell package provides all the information that a beginner needs to get started. A competition or iron cast kettlebell can be at your door the next day when ordered from Amazon.

What kettlebell should I get?

You should get a competition or iron cast kettlebell and avoid anything plastic, filled with sand or water, or odd-shaped. You want a good round kettlebell with a good handle and window size so that you won’t have any issues positioning it on your forearm.

What is a competition kettlebell?

A competition kettlebell is a kettlebell that has been used in kettlebell sport for decades and doesn’t change in size, window size, or handle diameter no matter what the weight is. This means that no matter the weight you work with, there is no need to retrain or get adjusted to the new kettlebell dimensions. These kettlebells may cost a little more than the iron-cast kettlebells but are our preferred options and well worth the extra money. The next best thing is iron-cast kettlebells.

What is a classic or iron-cast kettlebell?

Iron Cast Kettlebell

A good example of an iron-cast kettlebell is the kettlebell from Rogue. These kettlebells are bigger in size the heavier they get, and usually, the window and handle will also be bigger. This means that you need to get familiar with the different sizes as you increase the weight. When you have a kettlebell that has a larger diameter handle when it gets heavier, that also means that it becomes more difficult on the grip.

What kettlebells to avoid?

Avoid anything plastic, rubber-coated, odd-shaped, cheap, filled with sand, water, or anything else but steel or iron. Adjustable kettlebells can also be good, as long as they have the same shape as one of the two preferred kettlebells listed above.

Other related kettlebell beginners links:

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