SIMPLE 3 MOVE KETTLEBELL WORKOUT

 A Simple 3-Move Kettlebell Routine for Beginners

If you're new to kettlebell training, starting with a straightforward routine is a great way to build strength, mobility, and confidence. This three-move kettlebell workout targets multiple muscle groups and can be done in under 30 minutes. Whether you're working out at home or in the gym, follow these guidelines to get started.

The Routine

• Kettlebell Deadlift: 3 sets of 10-12 reps
• Kettlebell Squat: 3 sets of 10-12 reps
• Kettlebell Halo: 3 sets of 8-10 reps per direction

"Choose a kettlebell weight that challenges you but allows you to maintain proper form throughout each set," advises fitness expert Roxanne Russell. "Rest for 60 seconds between sets, and aim to practice this routine two to three times a week. As you get stronger, you can gradually increase the weight."

For beginners, Russell recommends starting with an 18-26 lb kettlebell for deadlifts and squats, and a 9-18 lb kettlebell for the halo. Always prioritize form over weight to avoid injury.

1. Romanian Deadlift (Kettlebell Deadlift)

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Stand with your feet hip-width apart, holding a kettlebell in both hands in front of your thighs, palms facing you. Engage your core and push your hips back, lowering the kettlebell along your legs. Keep your back neutral, with a soft bend in your knees, and lower the kettlebell until you feel a stretch in your hamstrings. Aim for about ankle height but stop when you feel the stretch. Drive through your heels to return to standing.

Why this move matters: The deadlift is a foundational movement that targets the glutes, hamstrings, and lower back. It teaches proper hip hinge mechanics, which are essential for safe lifting, and sets the stage for more advanced moves like the kettlebell swing.

2. Goblet Squat

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Hold the kettlebell by the handles at chest height. Stand with your feet slightly wider than hip-width apart and your toes pointed outward. Lower into a squat by bending your knees and pushing your hips back, keeping your torso upright. Ensure your knees track over your toes and don’t cave in. Squat down as low as your mobility allows—ideally until your thighs are parallel to the ground. Push through your heels to return to standing.

Why this move matters: The goblet squat is fantastic for building lower-body strength and improving mobility. The kettlebell’s position at chest height also helps beginners maintain a more upright posture, ensuring proper squat form.

3. Kettlebell Halo

• Sets: 3
• Reps: 8-10 per direction
• Rest: 60 seconds

Hold the kettlebell upside down by the handles at chest height. Engage your core, and carefully circle the kettlebell around your head, keeping it close to your shoulders and neck. Keep your torso stable and controlled throughout the movement, ensuring your arms and shoulders do the work.

Why this move matters: The kettlebell halo targets the shoulders, arms, and core while also improving mobility and coordination. It's a great exercise for increasing range of motion in the shoulders and enhancing overall upper-body strength.

Progressing with Kettlebells

As you get more comfortable with the routine, don’t forget to gradually increase your kettlebell weight. Start with manageable weights and focus on your form. The key to making progress is consistency—aim to perform this routine two to three times per week, and you'll see improvement over time.