Kettlebell training is one of the more versatile ways to build muscular endurance, strength and power. They will add a compact and functional piece of equipment to your training, which makes them ideal for your home gym. Exersci offers a range of kettlebells (e.g., cast iron, rubber-coated and competition kettlebells) that are durable and performance-focused to meet your specific training style and goals. This post will take you through '10 Beginner Exercises For Your New Kettlebell Set'. We will explain the physiological benefits, provide example exercises and how to maximise your results. 

Why Kettlebells Are Perfect For Beginner Exercises

The unique shape of kettlebells off-centres the mass, which enforces increased reliance on grip, thus improving grip strength. Furthermore, the handle and functional movements engage a greater amount of muscle to facilitate force adaptations.

The range of kettlebell sizes and weights allows you to overload progressively, gradually increasing the load as you become stronger. As such, you continuously provide sufficient mechanical stimulus to induce adaptations in muscle size and strength. Additionally, many movements with kettlebells can be done explosively. This aids the growth of fast-twitch muscle fibres, contributing to increases in rate of force development (i.e, power) (Source). Furthermore, kettlbells are great for engaging the core and can be used efficiently within circuit and interval training. These are great for improving cardiovascular fitness. 

As mentioned previously, Exersci offers a range of kettlebells:

• Cast Iron Kettlebells - Classic kettlebells for traditional lifts
• Neoprene Kettlebells - Beginner-friendly and great for protecting your flooring
• Competition Kettlebells - Superior balance, rust-resistant to increase durability

10 Beginner Kettlebell Exercises You Need to Try

There are multiple beginner exercises that you can complete with kettlebells, with specific exercises to target different training areas: Strength, Power and Core conditioning.

Beginner Strength Exercises:

1) Kettlebell deadlift - Increases back, legs and grip strength.

2) Goblet squat - Develops strength and muscle mass in the quadriceps, hamstrings and glutes.

3) Kettlebell rows - Strengthens the upper body, i.e, lats, traps, rear delts and biceps.

4) Kettlebell shoulder press - Builds strength and mass of the shoulders and triceps whilst engaging the core.

Beginner Power Exercises:

5) Kettlebell swings - Engages the posterior chain (i.e., calves, hamstrings, glutes, spinal erectors, lats, traps and rear deltoids).

6) Kettlebell cleans - Increases rate of force development through triple extension (extension at the ankle, knee and hips), increasing lower limb power. 

7) Kettlebell snatch - Improve shoulder stability and strength, whilst developing full-body power.

Beginner Core Conditioning:

8) Kettlebell Russian twist - Strengthens obliques and defines abs

9) Kettlebell windmills - Engages core and improves mobility

10) Kettlebell farmers carry - Activates core and shoulders, improving full-body stability

How to Maximise Results With Beginner Kettlebell Exercises

As always, the most important thing when starting any training style or movement is using the correct technique. For instance, you must maintain control through the movement and keep the correct posture - keeping your back straight and your shoulders back. By using the correct technique, you will activate key stabiliser muscles within the spine and around joints that will aid in preventing injury. 

By purchasing a range of kettlebell weights, you can match the loads relative to each movement, i.e., lighter weights for overhead movements and heavier loads for swings. Additionally, you will be able to progressively overload to maximise your gains. Progressive overload refers to a key training principle, essential for the continuous development of muscle size and strength. This can be achieved by increasing the resistance of your lifts or by increasing the volume and frequency of your training.

Also, you don't have to commit only to kettlebell training; you will be able to maximise your adaptations to a greater extent if you pair kettlebells with other equipment. For instance, purchasing a workout bench will unlock new avenues of training, being able to complete presses (flat, incline & shoulder press) as well as step-ups to work the lower body. Furthermore, adding resistance bands and workout mats will level up your functional training space to aid accessory/stabiliser work and floor-based movements. 

Conclusion

We consider kettlebells as an essential for any home gym. They are extremely versatile and compact, taking up little space and providing a variety of potential movements to induce increases in strength, muscle mass, power and endurance. Here at Exersci, we offer a range of options to meet your fitness level and goals, and this is not limited to our kettlebell collection. So, are you ready to transform your home workouts? Explore our website to take a look at more informative blogs to guide you with your shopping process and fitness journey, and look at our extensive range of equipment.