Kettlebell beginner’s exercises are the fundamental kettlebell exercises to learn and build upon. They are selected due to providing a full body workout without requiring complex skills. The most basic beginner exercises are:
- Double-Arm Kettlebell Swing
- Goblet Squat
- Shoulder Press
- Bent-Over Row
With these 4 kettlebell beginner exercises, you cover:
- The posterior chain
- Legs
- Hamstrings
- Gluteals
- Calves
- And more
- Back
- Latissimus Dorsi
- Erector Spinae
- And more
- Legs
- Grip (forearms)
- Deltoids
- Triceps
- Quadriceps
- Core
- And more
Apart from the swing, these kettlebell beginner exercises can be performed slowly and controlled for strength or faster for cardio.
Kettlebell Beginner Exercise: Double-Arm Kettlebell Swing
The Double-Arm Kettlebell Swing is the gateway for the Single-Arm Swing, which is a must to learn how to Kettlebell Clean properly.
Kettlebell Beginner Exercise: Goblet Squat
The Goblet Squat is the most basic squat one can do apart from the bodyweight squat, which is the true foundation for everything that involves a squat, i.e., there is no need to load a squat when there are issues with the foundation.
Kettlebell Beginner Exercise: Shoulder Press
The Shoulder Press is the gateway to bringing the kettlebell overhead with other more complex exercises like the Snatch, Jerk, TGU, etc. This exercise will allow the user to safely work on creating overhead stability and strength.
Kettlebell Beginner Exercise: Bent-Over Row
The Bent-Over Row is a must to work the back. This exercise is one that will stay in your repertoire of exercises forever.
Kettlebell Exercise: Clean
The additional exercise to learn is the Kettlebell Clean, which is quite a complex exercise to learn properly. It involves grip, grip transition, ballistic flight, hand insertion, racking, and more. The Kettlebell Clean is required to bring the kettlebell up into position for pressing.
A great way to learn how to Kettlebell Clean is through the Assisted Dead Clean Drill, which is covered in our Free Kettlebell Beginner Course.
Kettlebell Beginner Workout
These 4 fundamental kettlebell beginner exercises are included in our kettlebell beginner workout. You can learn all about the workout for free on our website, or you can start the IKU™ Kettlebell Beginner Program, which has everything a beginner needs.