Kettlebell for Beginners: How to Start

It’s not uncommon to set training goals like “I want to lose six pounds every month” or “I want to gain half a pound of muscle per week”. These are smart targets to aim for. But when it comes down to playful, progressive, genuinely fulfilling fitness, nothing feels better than mastering a new skill. Science says so.

You’ll feel greater satisfaction mastering our kettlebell for beginners techniques than you will on a strict training regime for aesthetic reasons only. Think about it. How good will you feel once you’ve mastered a snatch? Capable, confident, motivated. And would you look at that – you’ve sculpted your body along the way, too.

Kettlebells literally make life easier – building your strength, reducing the risk of injury, torching calories and providing an explosive cardio fix. With that magic in mind, let’s introduce you to the transformational training itself.

Kettlebell for beginners: Slow and steady wins the snatch

Picking the right kettlebell for beginners

The kettlebell is integral to a full-body fitness routine. They might look like cannonballs with handles, but don’t let that intimidate you. These cast-iron weights can come in a range of sizes – as light as five pounds and heavier than 100 pounds.

You should be able to press your kettlebell over your head with balance and control, but not too easily. If you’re a man, start at 16kg. For women, half that size is a great starting point.

As always, this does depend on your personal strength. If it’s not providing a good amount of resistance, level up. Likewise, if you’re not comfortable gripping it for any amount of reps, choose a lighter weight.

Finding the right form

Without the right form, kettlebell exercises can end up delivering no physical benefits. At its worst, it can also put you at risk of injuring yourself.

First thing’s first, make sure your spine is neutral. This will prevent any movements being absorbed in your back – it’s your hips you want to feel the force of the kettlebell in. Keep your spine tall and your head neutral.

Now, engage your glutes, abs and thighs – and pull up your kneecaps. You’re ready.

Your first kettlebell hip snap in one, two, three…

1. With your feet shoulder-width apart and your gaze focused on a point on the floor around six feet in front of you, push the weight of your heels into the ground.
2. Leading with your hips, sit back and let your knees follow through. Imagine you’re sitting back towards a chair or wall.
3. Reach and grasp your kettlebell handle, then generate force by driving your heels into the ground, tightening your core and snapping your hips up to move the kettlebell upwards.
4. Remove the kettlebell back to the ground and repeat the movement.

Don’t forget to breathe

Tightening your abs as you inhale (imagine being punched in the stomach) and breathing correctly will help protect your spine and provide your body with the oxygen it needs to lift your kettlebell effectively and burn fat.

At EVO, we’re experts in functional fitness. We’ll work with you one-on-one if needed to make sure you’re cleansing your body of any faulty techniques and give you the training you crave to get real results.