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Kettlebell Routine For Beginners…
Getting started with kettlebell training can be a bit daunting in the beginning. It can be a pretty intense training style, so it’s a little intimidating for some when just starting out. When you read some of the routines, it can seem very technically demanding, and even scientifically complex. However setting up a kettlebell routine for beginners doesn’t have to be difficult.
One of the simplest beginner routines is actually in Pavel’s book “Enter the Kettlebell”. To put it simply, his recommended beginner routine consists of the Turkish Get-Up and the swing. While it may not seem like enough, this simple routine covers just about everything necessary to build a solid foundation for a more intense and/or complex routine later. The routine is to do Turkish Get-Ups for five minutes, twice a week, and swings (alternated with active recovery, like easy jogging) for 12 minutes, twice a week. So for example, on Monday and Thursday do get-ups, and on Tuesday and Friday, do your swings. That’s it.
The Turkish Get-Up consists of taking the kettlebell from a bench-press position lying down, to an overhead locked-out position standing up. It builds both core and overhead shoulder strength. Core strength refers to the overall strength of your abs, obliques, and lower back – basically your entire midsection – and is essential for just about every athletic endeavor, as well as a basic foundation of strength. Although it may not seem like it, keeping the kettlebell locked overhead builds shoulder strength, simply because of the time under tension.
The swing consists of simply swinging the kettlebell between the legs, then back up to chest height, keeping the arms straight the entire time. This drill works just about everything on your backside from the calves up, and is excellent for cardio training and fat burning.
So there you have it; a very simple kettlebell routine for beginners. It’s enough to build a strong foundation, and is sufficient to be your “meat and potatoes” for several months. Each of these exercises, when properly executed, will teach you proper form and kettlebell technique for your future routines.
As simple as these two drills sound, there are some very important subtleties that you should know. Your best bet to learn them properly is to pick up Pavel’s book or DVD. Not only will you learn to do these drills properly/safely and the details of the routine, you’ll also learn the steps and routines to advance to the highest levels you’re capable of. If you don’t have a kettlebell yet, visit RussianKettlebells.com for authentic kettlebells, or RussianReds.com for a lower-cost alternative. Only the finish is different.
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