Kettle Bell Workout Tips
Starting with the right weight: Beginners should start with a weight most comfortable. Maybe even a weight you would think is even “too light” to be safe at first. Then once you master the techniques, increase the weight.
Master the Basics First:
Kettle Bell Swing
Goblet squat
Turkish get-up
Kettlebell deadlift
Kettlebell clean and press
Hinge, Don’t squat on Swings: A common mistake people make is squatting during swings. The power should come from your hips and glutes, not your quads.
Engage Your Core: Keep your abs tight throughout every movement to protect your lower back and stay stable, especially during swings, presses, and get-ups.
Use a Neutral Spine: Maintain a straight back. Just make sure to not over extend either though. Rounding your spine will severely increase the risk for injury. Filming yourself is a good way to analyze your form.
Control the Descent: Don’t let the kettlebell yank around. Control the lower phase of each movement just as much as the lifting.
Breathe with power: Exhale on effort (top of swing or press). Inhale on the reset or load phase. Breathing = rhythm + core stability.
Focus on Form > reps: Bad reps with heavy weight will lead to burnout or injury. Quality over quantity ever time!
Mix Strength + Conditioning: Do heavy, slow movements (like presses, squats) for strength. Do swings, snatches, or circuits for cardio + endurance.
Rest Smart: Use EMOM (every minute on the minute) or intervals for conditioning. For strength sets should rest longer, about 60- 90+ seconds)
