When starting something new there are always some important things to know and consistently agreed upon amongst professionals. Here are 10 important kettlebell tips for beginners to start kettlebell training with a good foundation:
- Learn how to squat deadlift
- Learn to perform the assisted clean
- Learn proper hand insertion
- Train barefoot for stability and much more
- Learn to perfect the hip hinge movement
- Learn about kettlebell grips and especially hook grip
- Train for something; identify your goals
- Progress safely and step-by-step
- Form and technique first and weight and reps second
- Don’t be scared to get feedback on form and technique online
Learn how to squat deadlift
The first thing one always does when getting their kettlebell for the first time is to lift it. Learn how to perform the basic and safest movement to lift your kettlebell, not only will this protect your back but also lay the foundation for one extremely important kettlebell clean, the dead clean, the dead clean is also the progression to the dead snatch.
Learn to perform the assisted clean
The squat deadlift is the first step for the assisted dead clean. The lift is where you lift the kettlebell from the ground and the clean is where the kettlebell comes higher and ends in racking position, the main position from where things get done in kettlebell training.
Learn proper hand insertion
One of the main things that beginners fail to learn early on is the hand insertion that’s required for safety and efficiency. This usually then becomes extremely hard to unlearn, get it right from the get-go. The squat deadlift and assisted clean are the two steps required before this.
Train barefoot for stability and much more
I observe frequently that after years of training with shoes on, especially runners, major improvements in stability and strength are enjoyed when the subject receives feedback to train without shoes. Start now, don’t wait.
Learn to perfect the hip hinge movement
The squat movement is the movement that comes more naturally to most people, it’s also the safest, hence, we recommend it first, but the hip hinge movement is crucial to learn for things like the hip hinge swing, bent over rows, and much more. Make sure you understand how to execute the movement, what muscles to engage, and more. Having mastered this movement will prevent major back issues in the future.
Learn about kettlebell grips and especially hook grip
Another reoccurring problem observed is the incorrect and tight grip on the kettlebell handle which produces blisters, causes banging, and has people resorting to wearing gloves. Learn about kettlebell grips and especially the hook grip as this is so crucial for rack to swing, snatches, etc.
Train for something; identify your goals
If there is no goal then there is nothing to train for. It’s important to identify your goals, even if those goals are generic training, i.e. a bit of everything. Once you know your goal you can create a plan to reach that goal. Buy a kettlebell program or join a kettlebell challenge.
Progress safely and step-by-step
Kettlebell training is a journey, you can’t expect to be snatching in a couple of days, you can’t pick up a 32kg kettlebell and press it overhead right away, and you can’t swing a kettlebell unbroken for 200 times in your first session. Invest the time in your progression and you will reap the benefits. Learn the kettlebell training fundamentals, master the basic kettlebell swing, proceed to learn everything about kettlebell cleans, and finally add the king of kettlebell exercises to your toolbox.
Form and technique first and weight and reps second
Leave your ego at the door. Invest time in understanding and mastering form and technique before moving on to more weight and reps. That guy in the group that impressively got that heavy above his head with lousy form and technique is no longer training but those waited patiently have now surpassed ‘that guy’ and will be training for life.
Don’t be scared to get feedback on form and technique online
There are those online groups where you’ll be laughed at and chewed out when posting a beginners question or a video with incorrect form, but ours is not one of those groups. As long as you’re open to feedback and remain positive, the group will give and you will benefit. Here are some of our Facebook groups:
- Kettlebell Training
- Kettlebells For Complete Beginners
- Kettlebell Enthusiasts
- Kettlebell Workout
- CrossFit WOD
- CrossFit Chit Chat
- BJJ/MMA For Old Guys
- Kettlebell Training (Reddit)
- 21-Days To Kettlebell Training For Beginners
- Kettlebell training ebooks
- Kettlebell training books (Amazon)
- Online kettlebell training courses
- Kettlebell videos
- Weekly kettlebell workouts and online coaching
Free kettlebell videos
Below are videos of the above topics, squat deadlift, assisted clean, hand insertion, hook grip, etc. you can unlock the videos with a simple gesture of thanks by sharing our page on social media, you can do so with the click of the button. If you don’t have Facebook then you can create a free account on our website and once signed in the lock will also open.
Squat versus hip hinge deadlift
Transition to hook grip