The Ten Best Kettlebell Exercises For Beginners

When people ask me what’s the best thing they can do to maintain their lifestyle as they get older I always answer with strength. Not only is getting stronger the best way to protect your joints for less joint pain, the health benefits extend to every aspect of your lifeAnd it just so happens that one of the best tools for building strength is the kettlebell. However, learning how to safely use the kettlebell can be tricky for anyone new to kettlebell training. The following are 10 of the best kettlebell exercises for beginners to help you build strength and confidence to live active, healthy, and happy lives.

The 10 Best Kettlebell Exercises For Beginners

As you begin your journey into kettlebell training it’s important that exercise are both safe and effective to avoid injuring your joints. These joint friendly exercises are great places to start for anyone new to kettlebell training. 

Goblet Squats

Once you’ve mastered the body weight squat it’s time to add some resistance with some resistance. Simple hold the kettlebell as close to your chest as possible and perfom your squat.

The Weight Hip Hinge

Also called the stiff legged deadlift, this kettlebell movement builds strength in your glutes and hamstrings while further ingraining the hip hinge movement pattern.

Kettlebell Deadlift

The deadlift is one of the best ways to build strength and improve movement patterns for less joint pain. The kettlebell deadlift is one of the best kettlebell exercises for beginners.

The Weighted Reverse Lunge

A traditional dumbbell exercise, the reverse lunge can easily be made into a kettlebell exercise for beginners. Simply hold your kettlebell in the same hand that is stepping back.

Suitcase Carry

Lifting up heavy things and carrying them is one of the best things you can do to build core strength to support your favorite activities. The suitcase carry is easy to perform with a single kettlebell.

Single Arm Dumbell Row

Use your kettlebell to perform this safe and effective row variation for strong, healthy and pain free shoulders. Simply substitute your kettlebell for the dumbbell in this video.

Kneeling Shoulder Press

Another great kettlebell move for shealthy shoulders. Substitute your kettlebell for the dumbbell in this video. To perform hold the kettlbell handle and allow the bell to rest on the back of your forearm.

Bottom’s Up Kettlebell Hold

This static hold variation engaged with entire shoulder complex to center the shoulder joint in place. You don’t need much weight for this one, 5-10 lbs for most people.

Single Arm Goblet Squat

Spice up the traditional goblet squat with this single arm variation. Shifting the weight to one side forces your core to engage to keep balance.

Kettlebell Swings

Build strength, elevate your heart rate, and ingrain movement patterns with the kettlebell swing. Before attempting be sure you understand how to hip hinge and how to keep a neutral spine.

The best kettlebell exercises for beginners help you build strength without stressing your joints. As you build confidence with your movements and your kettlebells you can progress to more challenging variations. To learn more about how to build strength without stressing your joints check out our free program below.

Build Strength Without Stressing Your Joints. Get Started With Our Free Program

Solving Pain With Strength: An Approachable, Step-by-Step Strength Program For Adults Limited By Joint Pain

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