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A Simple But Powerful Workout for Kettlebell Beginners

By September 30, 2016Exercise and Workouts
Reading Time: 2 minutes
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For those of you just getting started with kettlebells, here is a simple sequence you can dive into immediately. It’s easy to scale this up or down for your fitness and strength levels, and the technique involved in these movements is perfect for kettlebell beginners who need to practice the basics.

The exercises are:

  1. Deadlift into front rack position
  2. Halo
  3. Goblet squat

For details on these movements, watch the video above. For more on the workout, keep reading.

Download the "Beginner's Exercise Plan That Works" E-Book

For the workout, we’re going to ladder these exercises. That means we add an additional rep to each exercise with each round. That looks like this:

  • Round 1: 1 deadlift per side, 1 halo per side, 1 goblet squat
  • Round 2: 2 deadlifts per side, 2 halos per side, 2 goblet squats
  • Round 3: 3 deadlifts per side, 3 halos per side, 3 goblet squats

If you are feeling good, you can repeat this ladder. As you get stronger, you may want to ladder up to 4 or 5 repetitions per exercise or go through the ladder a few times in a row.

As a kettlebell beginner, it’s important you start small and don’t take on too many new things at a time. Try this workout once or twice through, then see how you feel over the subsequent day or two. Based on how your body feels, keep the workout the same or add reps and rounds.

Brandon Hofer on Facebook
Brandon Hofer
After his first experience with a yoga DVD borrowed from the local library, Brandon was hooked. Combined with his discovery of kettlebells, he had finally found the perfect balance between strength training and yoga practice, and is more than happy to spread the word and help others discover the same foundation for living strong and enjoying more confidence and happiness.

Brandon is a personal trainer, yoga teacher, kettlebell enthusiast, father, husband, and defender of the Kaizen way of life and health. He lives in Beaverton, Oregon with his lovely wife Marisa and their two daughters, where he helps clients recover from weakness, injuries, surgeries, accidents, and chronic medical conditions by holistically blending various styles of kettlebell training, bodyweight exercises, yoga, along with meal plans that nourish and sustain you from the inside out. You can learn more by visiting his website, The Kaizen Way.