Summary #
This video provides a step-by-step guide on how to begin kettlebell training at home with just one kettlebell. It covers the necessary equipment, how to choose the right weight, a suggested order for learning key exercises, common mistakes to avoid, methods for tracking progress and knowing when to increase difficulty, and advice on recovery. The main message is that kettlebell training is accessible, effective, and can be a lifelong practice with minimal equipment.
What You Need to Get Started #
- Maybe a mat.
- One kettlebell (cast iron or competition style).
- About one square meter of space.
How Heavy Should Your Kettlebell Be? #
- Weight depends on individual factors like current weight and training experience.
- For men with little to no training experience, 12 to 16 kilos is a recommended starting point.
- For women, 8 to 12 kilos is a good starting point.
- It's better to start lighter and increase weight later than start too heavy.
Which Exercises Should You Learn and in What Order? #
- Learn the swing first:
- Benefits include hip mobility, explosive strength, lower back strength, hamstring strength, grip strength, and cardiovascular benefits.
- It's a foundational movement and gets you used to handling the kettlebell.
- Progress to the clean next:
- Unlocks many movements from the rack position (squats, lunges, thrusters).
- Develops the ability to move the kettlebell from the floor to the rack position.
- Learn the press (or use the rack position for other exercises):
- Allows for overhead movements.
- Learn an exercise that works the back muscles directly:
- Examples include single-arm kettlebell rows or ballistic rows.
- Consider progressing to single-arm swings.
- Finally, consider learning the snatch:
- Progress gradually from double-handed swing to single-handed swing to a high pull before attempting the full snatch.
- Tip for snatch and clean: imagine zipping up a jacket, keeping the kettlebell close to your body.
- Once you master these core movements (swing, clean and press, snatch, goblet squats, ballistic row), you have enough variety for continuous progression.
What Should You Avoid? #
- Avoid going too heavy, especially when starting.
- Avoid doing too much volume too soon, as you will likely experience new muscle soreness.
How Should You Track Your Progress? #
- Use your phone or a dedicated workout notebook.
- Record the date, workout focus, exercises, sets, and reps.
- Aim to add one or two reps per week to your previous workout.
- Gradually add sets (e.g., start with 2-3 sets, add a third when you hit your target reps, add a fourth when you hit target reps on three sets).
- When you can perform your target reps for five sets, increase the weight or the difficulty of the exercise (e.g., add a weight vest or backpack weight) and return to fewer sets.
How Should You Recover? #
- Eat enough calories and protein.
- Adequate protein intake is crucial for results, even in a calorie deficit.
- Listen to your body; don't work out if you are still very sore.
- Consistency is more important than strictly following an optimal high-volume program initially.
- Knowing when not to work out is part of taking care of your health.
last updated: