How's this for a Kettlebell Workout (Beginner Level)?

jennyrebekka

I have never done a Kettlebell workout before, but my gym has a set (starting at 6lbs). I want to start working with them. Does this workout seem reasonable - for a beginner..? I am close to 300 lbs...and have just been doing walking and swimming - with no strength training up to this point in my journey.

(Please disregard all the hype about "burning 20 calories per minute!" - i don't care about that stuff)

http://www.shape.com/fitness/workouts/kettlebell-workout-burn-20-calories-minute

I just want someone to tab thru the exercises and let me know if they seem reasonable to someone who is familiar with kettlebells.

Thanks in advance for your help!

nicolemarie045

I am no expert by any means, but I have been training with kettlebells with a certified kettlebell trainer for about 2 years. Those are pretty basic moves, although you may struggle with the single leg deadlift, suitcase carry, and OH press at first (first two just because balance is tricky, and the OH press is hard for me at least, depending on the size of KB you are using) But please make sure to watch videos (NOT Jillian or Bob Harper) about form before starting. Without proper form, injury is very easy when doing KB work. They are fun to work with and really have helped me build my strength routine- good luck!

jennyrebekka

Those are pretty basic moves, although you may struggle with the single leg deadlift, suitcase carry, and OH press at first (first two just because balance is tricky, and the OH press is hard for me at least, depending on the size of KB you are using) But please make sure to watch videos (NOT Jillian or Bob Harper) about form before starting. Without proper form, injury is very easy when doing KB work.

Thanks much for the great advice. I struggle with balance, and I imagined that single leg deadlift would be problematic for me. I have already watched videos on form (can't remember the name)...so i hope to be able to do it injury-free. Glad to know you had fun with them and it helped build your strength!

astrampe

Yep, looks good to me - as the other poster said, just be really good on form, cause bad form and kettlebells = injury...
Angie Millar has a really good kettlebell dvd with lots of tips on form - got mine on amazon...

IamUndrCnstruction

Hi! I am basically a beginner myself, but am finding the kettlebell workouts to be fun, and fairly challenging. This is the one I use

http://www.womenshealthmag.com/fitness/kettlebell-workout

I am about 213lbs and on supplemental oxygen 24/7 and while they do make me sweat and huff and puff, that's kind of the point, eh? And I have yet to injure myself. Just like the previous post said, watch your form.

Good luck!!!!

jennyrebekka

Hi! I am basically a beginner myself, but am finding the kettlebell workouts to be fun, and fairly challenging. This is the one I use

http://www.womenshealthmag.com/fitness/kettlebell-workout

thanks! that "half get up" one looks brutal!

jennyrebekka

Yep, looks good to me - as the other poster said, just be really good on form, cause bad form and kettlebells = injury...
Angie Millar has a really good kettlebell dvd with lots of tips on form - got mine on amazon...

thanks much...i will check hers out - - and will be sure and watch my form....would be good to have a personal trainer around, but can't afford it at this time. you guys will just have to suffice for now! lol

ItsCasey

Kettlebells are an amazing tool, and I credit them for a lot of my success.

All of the lifts in that workout are good, although I have never seen a press like that. Use a lighter weight and do one-arm presses. Neghar Fonooni and Marianne Kane have great YouTube channels full of kettlebell stuff.

Kettlebell swings are outstanding for high-intensity cardio, but you need a heavier weight for those than you'd use for presses. I think you could probably use the same kettlebell for swings, goblet squats, rows, carries, and single-leg deadlifts.

As the others have said, form is critical, especially on kettlebell swings. Keep a neutral spine at all times, and remember that the movement comes from your hips and glutes, not your upper body.

DancingMoosie

I'm no expert, but I've done the moves pictured in your link while doing other exercise programs. They look pretty good, just be careful. There is also a kettlebell inspired workout by Denise Austin that I like, its on her 3 Week Body Bootcamp DVD http://www.amazon.com/Week-Body-Bootcamp-Denise-Austin/dp/B002OMIKMM/ref=pd_bxgy_mov_img_z/177-8782726-2527207
That's the Amazon link, but I found it at my local library and can check it out for 2 weeks, for free:) They don't even use kettlebells on the video, just hand weights, and it is effective with 3lbs. You could even use soup cans or water bottles if you don't have weights at home.

jennyrebekka

All of the lifts in that workout are good, although I have never seen a press like that. Use a lighter weight and do one-arm presses. Neghar Fonooni and Marianne Kane have great YouTube channels full of kettlebell stuff.
Keep a neutral spine at all times, and remember that the movement comes from your hips and glutes, not your upper body.

Thanks - glad to know they've helped you with what seems to be AMAZING success! wow.

I checked out Neghar Fonooni - she is incredible...very strong....and great form. Thanks for the tip. It seems like it would be easy to get tired and start using upper body.....so i will have to remember that tip for sure.

jennyrebekka

There is also a kettlebell inspired workout by Denise Austin that I like, its on her 3 Week Body Bootcamp DVD.
That's the Amazon link, but I found it at my local library and can check it out for 2 weeks, for free:) They don't even use kettlebells on the video, just hand weights, and it is effective with 3lbs. You could even use soup cans or water bottles if you don't have weights at home.

thanks for the money-saving tips too....i can definitely appreciate that!

FrOgLoVeR40

i'm doing the kettleworx 6 week body transformation. I'm on like my 4th 6 weeks....because i need lots of transforming!! I LOVE kettleworx....it has been the only thing i've been able to stick with. It totally changes the shape of your body. Especially thru my midsection. 20 mn a day/3 times a week. I can do that! I started with a 5 pound kettlebell and now i'm at an 8. For now that's all i can handle

jennyrebekka

i'm doing the kettleworx 6 week body transformation. I'm on like my 4th 6 weeks....because i need lots of transforming!! I LOVE kettleworx....it has been the only thing i've been able to stick with. It totally changes the shape of your body. Especially thru my midsection. 20 mn a day/3 times a week. I can do that! I started with a 5 pound kettlebell and now i'm at an 8. For now that's all i can handle

thanks - awesome to hear that you are seeing such great results in just 20 mins a day/3 times a week!

jolt28

posting to read later

newdaydawning79

All of this info is fantastic! I have a 10lb kettlebell here at home and now I want to see if out library has those DVDs! May have to make a run there tomorrow!

jennyrebekka

UPDATE: Did the kettlebell workout..with minor adjustments. I actually felt winded after just 10 reps of the squatting one. I didn't do the swing one because that one looks like it has the most potential for damage if done wrong. But did all the rest 10 reps.....did 3 sets.....and was tired afterward!

Therealobi1

hiyah fitness blender.com has a few kettlebell routines.
the first one i did was.http://www.fitnessblender.com/v/workout-detail/Beginner-Kettlebell-Workout-Kells-Kettlebells-Routine/a7/

h9dlb

Kettlebells are awesome for fat burning circuits, and yes the routine you linked is a pretty standard good one. Main thing is to do the exercises as quickly a possible using heavy weight, with minimal rest, concentrate on form, and the fat will melt off.

h9dlb

All of this info is fantastic! I have a 10lb kettlebell here at home and now I want to see if out library has those DVDs! May have to make a run there tomorrow!

No need to buy videos, just look on you tube!

1brokegal44

Kettlebells are a great way to change things up a bit. I have Paul Katami's Ultimate Kettlebell for Beginners. I have a 7 and 10 lb bell. I quickly outgrew both, and the dvd. But I still go back to it from time to time for some variety.

jennyrebekka

Kettlebells are awesome for fat burning circuits, and yes the routine you linked is a pretty standard good one. Main thing is to do the exercises as quickly a possible using heavy weight, with minimal rest, concentrate on form, and the fat will melt off.

thanks - - i will keep those tips in mind. Since this was my first time ever and without anyone there to watch and correct my form, i went very light weight (6 lbs) and did the exercises rather slowly....just to make sure the form was good. But hopefully i will get up to speed soon enough!

jennyrebekka

hiyah fitness blender.com has a few kettlebell routines.
the first one i did was.http://www.fitnessblender.com/v/workout-detail/Beginner-Kettlebell-Workout-Kells-Kettlebells-Routine/a7/

yeah....i looked at this one too....looks very similar. It is really hard to keep your back perfectly flat like they show in the videos.....but i'm tryin!

DancingMoosie

All of this info is fantastic! I have a 10lb kettlebell here at home and now I want to see if out library has those DVDs! May have to make a run there tomorrow!

No need to buy videos, just look on you tube!

Umm..you don't buy videos at the library. Some of us may not have the bandwidth to do videos online (like me.)

chrisdavey

Kettlebells are an amazing tool, and I credit them for a lot of my success.

All of the lifts in that workout are good, although I have never seen a press like that. Use a lighter weight and do one-arm presses. Neghar Fonooni and Marianne Kane have great YouTube channels full of kettlebell stuff.

Kettlebell swings are outstanding for high-intensity cardio, but you need a heavier weight for those than you'd use for presses. I think you could probably use the same kettlebell for swings, goblet squats, rows, carries, and single-leg deadlifts.

As the others have said, form is critical, especially on kettlebell swings. Keep a neutral spine at all times, and remember that the movement comes from your hips and glutes, not your upper body.

Great advice

Well done on first session OP! I'd definitely try and find a local accredited KB instructor to get your form checked initially and then you should be fine. Swings are the base of a lot of KB movements so it would be a good idea to learn them. The issue I've had with teaching people is that you need to use a light enough KB that they won't injure themselves if they do it wrong but this can lead to people just raising it up with their arms. Remember as was said above it's all hips and glutes that gets the KB moving. Arms are just levers.

I swing a 140lb KB. There is NO WAY I can lift that with my arms (front raise) :laugh:

jennyrebekka

[/quote]
Well done on first session OP! I'd definitely try and find a local accredited KB instructor to get your form checked initially and then you should be fine. Swings are the base of a lot of KB movements so it would be a good idea to learn them. The issue I've had with teaching people is that you need to use a light enough KB that they won't injure themselves if they do it wrong but this can lead to people just raising it up with their arms. Remember as was said above it's all hips and glutes that gets the KB moving. Arms are just levers.

I swing a 140lb KB. There is NO WAY I can lift that with my arms (front raise) :laugh:
[/quote]

Thanks - I felt like it went pretty well. I think it's a great idea to get someone to check out my form initially. Thank you for that. And WOW........140lbs - that is incredible!