15-Minute Beginner Kettlebell Workout - (FOLLOW ALONG)
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- čas přidán 4. 05. 2023
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In this follow-along kettlebell workout, we take beginners through their first steps with kettlebell training. A simple workout formula that we have been using for years with our clients will get you started in no time!
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Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
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In this follow-along kettlebell workout, we take beginners through their first steps with kettlebell training. A simple workout formula that we have been using for years with our clients will get you started in no time!
I really like the movement selection and the cool down. I’m just going to say, this isn’t only a “beginner” workout. It would also be an excellent choice for a deloading phase, or a day when you just need your training to energize you instead of fatigue you.
I just turned 50. And I can feel my strength fading. I just started this the day after thanksgiving and I feel great after this. I’m sure I’ll be sore tomorrow. Thank you for this. This is only the beginning😊
How's your training going, Bulldog? You hanging in there?
@@LebeStarkJason I am. I am down about 20 pounds. I feel better and stronger. Thanks for checking in
@@BulldogElf1 That's awesome to hear, Bulldog. Thanks for the update! Keep going, you definitely got this!
BRO WHAT!? a full follow up workout AND a cooldown sess!?!?!? Dayum, new sub here, thank you!!!
Great beginner kettlebells. I started here❤😊
Your always my go to teacher for kettlebell workouts!! Thanks so much!!! Always great content teaching and info!! ❤❤
I am overweight and a beginner, I found your workout challenging but possible. I enjoyed it. Thank you.
Awesome! Keep going!
Thanks, this was great, I couldn't do my usual workouts today, because my hayfever yesterday was brutal, I'm still suffering now having not been outside for about 13 hours, so I'm not recovered enough from yesterday's workout, but this has got a good sweat going. I feel like I could've done more, but I'm just pleased I haven't taken the day off honestly.
Just got back from a year in Japan and moved in with my mom again for the time being and she has an 8kg kettlebell...this channel popped up in my recommended videos at the perfect time :D
I started kettlebell today, with this workout. My muscles and cardio are worn out, but my joints are all fine! I'm flat feeted, and I used a little step to help me align the knees properly. Thank you for this awesome content!
You are a great instructor
I really love kettlebell exercises. I’m so glad I found your channel and it showed me the proper way to execute the moves. I sure will try these moves at home first before I try this in the gym .
You're so welcome!
Thanks!
Gregory! I love this workout! I’m beginning again with kettlebells after recovering from surgery last year and this is just perfect. It’s the right kind of challenge for me now. I can’t wait to get back to it. Your channel keeps growing and I have been with you since the early pandemic days. Glad to see your channel take off! ❤ great stuff! Keep at it!!!
Let's go Jennifer! Thanks for sharing! 💪
Lene, thanks so much! Great workout
Absolute top! Thanks man
Subscribed! 1st beginner kettlebell workout that I've seen that's practical and challenging! Thank you!
You're so welcome!
That was a simple and effective workout. I actually ENJOYED doing that. Thank you!
Thank you thank you thank you thank you !!
Was really awesome 👏
Thanks for this video! Ive been unable to train at all for 6 months. Just finished this routine for the 5th time. Out of breath and sweating but im able to follow along and dont get sore like i did the first 2 times for a couple of days.
Thank you so much for this, need more beginner kettlebell videos like this one
More to come!
First time attempting kettlebell workout tomorrow, to start building muscle for summer. Hopefully will be good
Beautiful moveset, clear instruction and great coaching,
Appreciate the feedback Pete! - Gregory
That was awesome! Will keep going for sure! Thank you!
Glad you enjoyed it!
Awesome workout for a beginner like myself. Thank you kindly Sir for the valueable content.
Glad you enjoyed it!
Love this workout!!! Thankyou so so much. 🙏
Glad you liked it!!
So glad I tried this as I thought it was for the guys only! Just starting kettlebell workouts and I loved it! Appreciate your instructions! Thank you 🙏🙏🙏
💙💪
This is a great introduction to kettlebell training. Thanks!
Glad you liked it!
Hi LS, you are a good trainer and teacher. I found your CZcams sit in search for good workouts. Well bang!!! there you are. Now this is my 3rd day using this video, so I can learn your swings. It has been good and fun traning. Thank you for your service. I will recommend your videos for sure. Blessings.
Appreciate the feedback!
Loving this week 2
Lets go!
This workout was amazing
Glad you liked it!!
I'm new to kettle bells after having skipped the gym for nearly 4 years. This was a nice little intro! Thank you!
Welcome to Team Lebe Stark!
Excellent teacher
Glad you think so!
Really feeling it in my inner thighs.
I did all the stretches from your previous video. Hopefully I didn’t pull my muscles too much.
My very first Kettle Bell workout! It was awesome! I made it all the way through but struggled with control at times. But, I know I'll do better tomorrow! Thank you for the Beginner class and the thoughtful tips! 🤗 💪
You got this!
Just did my first Kettle Bell work out, THANKS- PERFECT!!!
Lets go brother! 🔥
2nd day in a row using one of your workout videos and it’s just great! I love that I feel capable but it challenges me to build strength. Thanks!
Glad to be of service! 💙
Definitely more work outs like this
This is my very first kettle bell workout! Thank you @lebestark, I am new to kettlebells and I love your content!!! Thank you
Welcome!!
Thank you for the great content. Was looking for some legit kettlebell exercises and i love you approach and the es t you do the exercises along so it can feel like I’m in a real gym session rathan than just get a few superficial exercise names and be done with it.
You’re such a great teacher, thank you for your dedication!
Appreciate it! - Gregory
I tore a labrum 3 years ago and am just getting back into the swing. This one kicked my butt but I made it all the way.
Awesome!
I just did this workout, Im still shaking as I type this...Never touched a kettlebell in my life until yesterday when I bought two. one for me and one for my wife. Im 52 and pretty out of shape but have dense muscles from genetics I guess and being athletic till I hit 50 and just sort of gave up. Im 52 now and have cardiac issues but nothing too serious. This workout was perfect for me. Im using a 20 lber - 10 kilo? and it kicked my butt but I kept up. Didnt feel comfortable with one armed swings so used both hands and did an extra 20 swings at the end. Im really looking forward to the next workout. Ill do this one fr a while to get my chops up! Thank you for this!
Feedback like this is exactly the reason why we do this! Stick to kettlebells, brother! It’ll give you a second wind you’ve never experienced before. 🔥💪
@@lebe-stark Ive always hated working out. I used to run and have completed some 10Ks in good time for a guy who was in his 40's then boom...life. But Im learnng to make working out a part of my life and kettlebells are so simple and effective how can you say no? Im a fan!
First time here ~ appreciate the lesson 👍🏼
Just did my first kettlebell work out and this was the one. Thanks homie
You‘re welcome!
Great workout man, just new to kettlebells. love it
You’re welcome! 🔥
Man you rock. Your changing my life and body 👌🏾
Great to hear! - Gregory
I'm loving how the channel grows! One of the best KB content on YT, hands down. Always appreciate your insights, reasoning and explanation of every exercise! Keep it up Gregory!!
On a side note, do you have any eventual ETA on next kettlebells delivery?
Thanks for the love brother! We‘re in the order process for up to 100 kettlebells. ETA will be in 5 months approximately. - Gregory
@@lebe-stark TY for kind reply!!👍
A very good video, much helpful, thanks.
You're welcome!
great video, still fun to do even though i've been swinging kettlebells for years now. great selection and a good time. i hope a lot of people see this and are inspired to try it out.
I’m putting it into my app as we speak! So goooooood… 💥
@@IdrisFashan what app do you use?
@@ChoJun69 Seconds App 👍🏾
Love the workout. I can't do single-handed moves yet. 18lb kettlebell.
Beginner kettlebell user, tried your workout, it was hard but good. Thanks!
You‘re welcome!
Great workout!
Glad you liked it!!
excelent vid
Excellent workout. I managed all but the last 30 seconds, on my first go.
You'll get there! Keep going!
Thank you !!
You’re welcome! - Gregory
Nice walk through, Coach!
Thanks brother! - Gregory
I just bought my first kettlebell. 16kg. I am eager tk try your follow alongs.
Hope you enjoy it!
Great video
Appreciate it Andrei! - Gregory
I love you video~
Thanks for the Super Thanks!
I only have an 8kg but I'm still sweating plenty after this. Good video thank you.
Because of your Video i am going to start KB training again. I was educated By Allan F, he was By Steve C.
Steve Cotter is my Sensei; glad to hear we got you back on kettlebells!
Pretty new to kettlebells and i really liked this, thanks! I was a medic in the Army until i destroyed my ankle. Had to get out and get really fat, like gained 150+. Ive lost about 90 of it but have been struggling to get back into working out again.
Start slow and stay consistent brother!
Hopefully you're still going strong. Stay healthy my friend.
Excellent 👍
Glad to know it's helpful!
Vielen Dank für das Workout....angenehm, motivierend und anstrengend. Was will man mehr? Im Moment habe ich nur eine Kettlebell von 6Kg, aber das reicht auch (bei den Swings aud die Arme achten). Lange wird es nicht dauern und ich bestell mir bei Euch eine 12kg. ❤
I've been this workout pretty regularly for two or three weeks now.
Maybe it's a silly question, but do I just do this workout until I find it too easy?
Edit: I forgot to say how much I appreciate this info. It's great!
great channel in general! one question: just starting out and i notice the crook of my arms while doing the one handed swing (12kg). it feels as if hyperextension of my elbow would happen when i want to swing back together with my hips.
is that a common thing and what am i doing wrong?
A solid basic workout.
It was great but a little easy
Love the video ❤ May I know if using kettlebell is suitable for a complete workout beginner?
It is!
Oh boy! About a year ago I was training 3 times a week in calisthenics and I had a single 20kg bell with with a handle at least 2 inches across which I used occasionally if I wanted to hit the muscles hard and fast with some ballistics.
Then I got injured and screwed my back up. 3 herniated discs and a while bunch of nerve damage later...
Fast forward a year, I've lost some of the weight I gained and feel more mobile so I followed this vid with my 20kg wide grip bell..
Ok, I never claimed to be smart..
If I am every able to move again, I think I'll go shopping for a normal 16kg or even a 12kg..
For me, this was brutal! (and I loved and hated it equally 😂).
Thanks for the insightful feedback, brother! The kettlebell can be brutal when starting out; but you‘ll get there! The 16 KG sounds like a good investment, however. 💪😁
@@lebe-stark my old man sensible brain took over and I got a 12kg 😁
I don't recover like I used to do I'm trying to be smart..
How days a week would you recommend to do this workout for someone that haven’t trained for a few years.
I was thinking about 3 times split over the week
as a fat guy just starting to use kettlebells. what weight should i consider buying? is a 3kg one enough for a real beginner and work my way up?
Thank you. I’m over fifty and coming back to training. Please tell me if this workout won’t hurt my lower-back disc herniation. Appreciate it in advance
Green light is best obtained from your body, a physician or both.
When I do the single handed press, I feel there is alot of pressure from the kettlebell on my lower arm and it actually hurts after a few reps. Is my form bad? or how should I adress this. I feel im doing the excersize as shown.
Just started watching and love your vids. Also just am starting getting into doing kettlebells. I'm 63. I definitely hear your exhales (on that first exercise for instance) but it is really hard to see where you are actually breathing in these movements. Seems like the breathing is very shallow in comparison to the exhales. Am I wrong?
I do inhale through the nose; we use a special breathing pattern for this. - Gregory
I did this excercise before my morning coffee, and let me tell you: I was running to the toilet before the cooldown
Loved the video!
Can someone please tell the calories burned by this exercise?
Depends on the individual.
Hey love the videos but I have a non kettlebell question for you. What mic and sound setup do you use for your videos? I struggle getting quality sound on my videos and yours always sound great. Thanks!
Sennheiser LAV mic (AV-X) and Sony A6400. - Gregory
@@lebe-stark I really appreciate the reply. Also I have totally transitioned to just kettle bell training thanks to your channel and it has already been helping my Jiu Jitsu game at the age of 43. I think a video talking about exercises and how they could apply to BJJ would be really cool.
@@MowerMike I'm thinking about a BJJ-kettlebell video. It's in my notes brother! Thanks for the feedback! - Gregory
@@lebe-stark Excellent, I have one other idea for ya. I just got back from the Canadian wilderness and all I could find was big rocks out of a river to work out with. Man doing kettlebell exercises with just rocks in the woods is a trip. I think that could make an amazing video. Get out of the gym and into the woods off some river and do a workout with rocks and show how those same exercises can be modified with just using big rocks.
i have been doing 8 kettebell exercises for the last 2 months, i lost about 6 kg. I had not seen your channel until 6 days ago and I realized that I had bad technique when doing them. Why start with a weight of 12 kg?
I look at the videos but it is hard for me to exercise and find time. ADHD causes me to lose focus and get started.
I just never feel like I get the deadlifts right. If I pull my shoulders back, I also lock their rotational movement that's needed to lift/lower the weight. So to get down into the hinge, my shoulders automatically round forwards and this is then actually what lowers the weight to the ground, and only when I lift the weight and am standing straightup again I can pull the shoulders back again. If I kept my shoulders back the whole time, my arms would keep stiff and in line with the upper body, which is of course impossible. How do I keep my shoulders back and still be able to keep their rotation intact? I don't get it.
thanks for this, needed this workout to get back in doing KB after some years. How did you get that timer on your TV like that? What TV App did you use?
I saw a timer on another YT channel. It's called 'Interval Timer' and it's very flexible for whatever you need to time. I like it. It may not be the same one that is used in the video, but it will work for the same purpose.
It might not be a TV app. It could be a chromecast or HDMI output from their PC.
App is called „Seconds“. - Gregory
Gregory, can you pls advice how many times this ex per week for beginner? How many weeks to switch to harder one and can I find it on your YT?
Twice a week.
The box arrived partially opened and smashed, but the kettlebell looks like new with no imperfections.
hi, im a beginner and just tried it today and its rly good however having 16kg kettlebell i had to switch to 10kg when doing pushups over head with 1 hand. How long You think this workout should be done before moving to more challenging ones? Thanks !
Until you can handle it without breaking a sweat.
My body’s built in a way that I have never been able to fully squat down with flat feet
I notice on the one handed swings, the heel of the foot, that is on the same side as the bell, comes off the ground. Is 'all' of the pressure being applied by the opposite foot? Do you have a video that describes this style?
Great observation and you‘re absolutely right! I talk about this „foot kick technique“ in various videos. - Gregory
I started with kettlebells and this is the routine i am following. How long and how much should i follow this training?
Until you feel strong enough to move on to more advanced exercises, if you feel the need to. Other than that, this basic exercises work forever.
@@lebe-stark Thanks a lot, I will continue use this then and experiment later on with the weight.
This was fun and not difficult ,but one question though: what if I am not able to perform more than 4 presses with the left arm,while doing much better with the right? It is clearly huge imbalance but what would be your suggestion? go with the lower weighr for presses,or encrease repetitions for a weaker side ,let's say do 4 ,take a pause,do 4 more,and then proceed withn the right side? or waht ? Please kindly advise.Also,how often do uou suggest this combo? every day? on any other day? or less? Please kindly reply. PS.Iam a 64 yy woman with stonger legs and weaker upper body,arms espacially,bat wings and all this :-)Help needed.
i have the same issue as a 31 man, my right arm/shoulder is incredibly more stronger/durable than my left side ( work disadvantages using mainly right side for machines). I tested it long ago with 24kg on my right side felt like nothing, little strain even holding it for a minute (I wasn't really super athletic guy at that time), but 24kg for my left side 30s and I'm dying inside with my forearms just screaming. What "fixed" my issue ( i still have it as my right side is just more dominant in everyday life, but its less noticeable after years of work) is increasing reps for weaker side like you said. If i do 10 reps which i can do without struggling ( the concept is if you can do 10 but 9-10 is super hard, doing 6-7 is better because your technique, strength and repetitions are still there, just now you're not dying inside by doing those 9-10, can add one set on top), i add 3-5 more reps on weaker side trying not to pause for ex. my right side one hand swings 10, my left side swings 13-15 depending how exhausting i would feel if its 3rd or 4th set, for you i would suggest lower the weight and add more reps, as you always want to maintain your technique properly to avoid pain, better stop now instead of doing another 2 reps if halfway you're struggling so much you can barely move anymore (unless you're professional that knows what they're doing), also good mention is if you feel weird and inbalanced/not in control for your weaker side try to do lower reps instead and practice technique first, its one of the common things with dominant arms, my right side i could write a perfect sentence in calligraphy, but my left would struggle holding the tool properly (can hold and write it, but it will look like its written by a doctor, neither you or me would understand it) - no technique, no muscle memory. What you want is focused/targeted activation in the weak part of your body instead of your stronger side compensating ( VERY common with barbell lifting and if they go heavy on top = easy injuries or strains), hence try to do more or add extra one handed exercises (one hand deadlifts, swings, overhead presses and whatever else you would normally do in your routine for specifically your weak side).
I personally suggest doing this 2 times a week if you're completely beginner, can do more if you know you will "really do it" ( i do kettlebell exercises 4 times a week now after regularly doing it for 2 years , started with 2 as i was overweight and out of shape, then 3 and now 4/week (few months before increasing it) as my job is physically demanding so going for more is too exhausting). What you really want at the start is to build consistency and discipline, so you know you can do it without forcing it down your throat, i didn't really track it (can mix up the days when you do it too) so it doesn't go into terrible spiral of "oh no, tomorrow is Tuesday, its my workout day..." yet on that day you feel terrible, maybe too sleepy or no energy and now you force it on yourself to do it and after X times you'll just give up(talking from personal experience going to gym and doing 3/week routines that just load your body with stress and soreness and then you go to work afterwards and in a month you quit because its too exhausting and quitting job is difficult, if you have less demanding job it's probably not really an issue to you, so adjust.).
If you haven't lifted for 20-30-40 years, suddenly going hard from the start is not the way, that's not how you improve your health, think of building foundation first, you start brick by brick slowly, methodically and by the time you notice you have a house, did you felt the efforts? Yes, the first bricks were difficult and hard because you're new to it, but at the end you had the structure already there, you already knew how to build it - all it was left is repeat again and again but now it's not "forced effort" now its just everyday thing for you, its normal, not a big change. Stay healthy and hope this helps, sorry for a wall of text and maybe these tips might help you, as they improved my strength balance and personal life by a lot.
On the Squats, is it okay to do Half Squats? I've had knee replacements and I'm not quite ready for Full Squats.
Squat according to your body's capacity.
Chapters or timestamps would be amazing...
Can/should this be done every day?
Frequency over the year > frequency over the week
This short workout really tires me! And I skip single hand press (h2h swing is doable :D). When I do this workout consistently for example 5 days a week, will I see progress or my strength will be better? Can I increase my strength with such a short workout? Thanks for answer in advance and for your work Lebe Stark!
Yes you can!
@@lebe-stark thanks for answer! And one question, i'm curious: strength gain is real even when i'm on reduction diet?
After this workout I feel a tightness/soreness from my rightside lowerback all the way through to my lower abs on the same right side. Is this normal?
I don't know your history but feeling tight in the lower back is normal for beginners.
I enjoyed this video, except I was surprised to see the single-arm kettlebell swings, which I don't think are appropriate at all for beginners. I've been to a couple of StrongFirst kettlebell workshops, and the instructors took a good amount of time to break down the basic swing, which was quite technical, and ensure that we had good form. That's when I realized how easy it would be for a beginner to injure their back without proper instruction on how to do a swing. So, just a friendly note to beginners: if at all possible, try to learn how to do swings from an experienced coach (ideally in person) before incorporating them into your workout routine. And if you can't work with a coach in person, then try to find good videos online that break down the swing and show how to do it with good form, and practice, practice, practice until you feel confident (and safe!) doing the movement.
There are no Single-Hand Swings in this video. Besides, every beginner can get started with light swings and doesn't need the exaggerated technical analysis from popular kettlebell institutions.
Someone explain the breathing
Do we need a warmup before this session ?
Definitely recommended.
Warm-Up is always a good idea and becomes crucial with heavier weights.
However, you can also use the first couple of minutes of this routine as a dedicated warm up. Work slowly, take your time, and focus on execution and breathing. - Gregory
Any alternatives to squats for beginners with knee issues?
Do you sit down on a chair throughout the day? If yes, keep doing your Squats. :)
What i’ve seen other trainers suggest for squats, either put a chair behind you, and when you go down, sit on the chair, then go up, and repeat, or squat down as low as you can go, like I do. What’s important here, is doing as you are able to do without injuring yourself. (That’s from my physiotherapist) if you can’t go as far down as the trainer goes, that’s ok. You do you.