Getting Started With Kettlebells Workout

Getting Started with Kettlebells Workout:

Thank you for joining us here at Kettlebell Movement. One of the most common questions people ask me is “where do I get started?” Today I am going to take you through a workout of basic kettlebell exercises that is great for beginners or people who want to perfect their technique. The idea here is to progress you through the basic kettlebell moves one at a time. Don’t progress each exercise until you feel completely ready to do so. I am going to show you today how to progress your way through the various kettlebell specific lifts, the kettlebell swing, kettlebell clean and jerk, and the kettlebell snatch. I am also going to take a few minutes to warm you up and build some reliable motor patterns before we enter the power phase kettlebell lifts. Getting started with kettlebells will start with weight selection, I have three different weights available to me today.

While I will be teaching technique to a degree, I encourage you to watch the lesson for each exercise before training with me today. Every exercise that I am demonstrating has in depth instruction to help you prepare. My main goal is to help you see the order of progressions that you will want to take when you get started with kettlebells. You may take weeks or months to progress on to some of the exercises I am teaching today, you must listen to your body and do only what feels right.

Todays workout:

Deadlift

Ten “regular” deadlifts
Ten Stiff leg deadlift
Ten one leg deadlift (five per leg)

Swing

Twelve Two handed Swing
Eight one handed Swings per hand
Twelve Alternating Swings

Clean

Five cleans from dead per hand
Five ballistic cleans per hand

Clean & Press

Five clean & Press per hand
Five Clean and push-press per hand
Five clean & jerk per hand

Snatch

Five snatches from dead per hand
Five ballistic snatches per hand

These are the three primary kettlebell exercises, your foundation that are the reason kettlebells are so widely respected. You will learn from here that there is an infinite world ahead of you as you progress to newer and more challenging variations and exercises. The turkish get up is one of those exercises that you will see me implementing a lot in our practice because it will improve your ability with every other lift.

You may notice that these exercises make you sore all over your body, but hopefully not excessively. You may also notice that the muscles you feel the most sore in are not the ones that felt the most fatigued in the moment. Often your grip, mid-back and shoulders feel fatigue while the upper back, glutes and hamstrings feel more sore. Practice all of these lifts until the motor patterns are hard wired into your head. As your ability increases, your confidence builds and learning becomes easier and a lot of fun. The changes you will see in your body from this training will be immediate and obvious.

Thanks for joining me,

Peter Hirsh