I get asked a lot of questions so I thought it would be helpful to create a list of the most commonly asked questions all in one place for your reference…
Q1. What kettlebell weight should I start with?
Because kettlebell exercises use the whole body rather than just a few isolated muscles you will be surprised at how much more weight you can lift than usual.
Women should begin with an 8kg (15b) and progress to a 12kg (25lb) and finally a 16kg (35b) for two handed swings.
Men will start with a 12kg, progress to a 16kg and finally a 24kg (50lbs) for two handed swings.
Q2. My main goal is fat loss, where should I start?
Kettlebell workouts, when performed correctly, use 100’s of muscles at a time and so not only burn lots of calories during the workout but also condition the muscles of the body increasing your metabolic rate.
The Two handed Swing is the best place to begin, not only will it target lots of muscle mass but it’s also very cardiovascular. Plus it’s the perfect springboard into more advanced exercises.
I also recommend you start tracking your food and drink intake by keeping a diary or journal. No amount of exercise will overcome a bad diet.
Q3. Are short workouts really best for fat loss?
Yes, there is lots of research now that shows full body short workouts are more effective than long slow cardio workouts. The benefits are you:
- Continue to burn calories hours afterwards
- Avoid overtraining
- Increase your metabolism
- Add tone and condition to your full body
Plus, shorter workouts are naturally more achievable. In under 10 minutes you can complete your workout at home before work and then carry on with your day.
Q4. How long will it take to see results?
If your main goal is fat loss then you will need to clean up your diet. No amount of exercise can compete with 21 bad meals per week.
Kettlebell training when performed correctly will increase muscle tone thus increasing your metabolic rate, improve your cardio and mobility, and burn a lot of calories.
With a good diet and sensible kettlebell training program you will start to see results in 21 days.
Q5. How often should I workout?
Kettlebell Training is intense. Most exercises use the whole body and over 600 muscles at a time. Workouts should be kept short and repeated often. So a regular schedule may include a 10 minute workout 5 times per week.
Q6. What does a good beginners routine look like?
All beginners should start off by mastering the Kettlebell Swing. The Swing is a full body exercise that will deliver more results than any other exercise. Here’s an example workout:
- Two Handed Swing x 10 reps
- Rest x 30 seconds
- Repeat 3 – 10 rounds
Q7. What does an advanced routine look like?
More advanced kettlebellers will put together circuits directed at different movement patterns, for example:
- Single Handed Swing x 30 secs each side
- Reverse Lunge x 30 secs each side
- Clean x 30 secs each side
- Squat and Press x 30 secs each side
- Rest 60 seconds and repeat
Q8. How do I know when to progress exercises?
Progressing at the correct rate is very important. If you progress too soon then you risk injury because your stabilising muscles and connective tissue may not of fully developed.
A beginners progression looks like this. When you can complete no.1 you move on to no.2 and so on.
- Two Handed Swing x 60 seconds
- One Handed Swing x 60 seconds each side
- Increase the weight and repeat
Another example: Only press overhead what you can use for the Turkish Get Up. Always master the Get Up before the overhead press because this conditions the shoulder stabilisers and prevents potential future shoulder injuries.
Q9. Why is The Turkish Get Up so difficult?
The Get Up is the perfect full body exercise that not only mobilises all of your joints but teaches your body to work together as one especially integrating your core muscles with your limbs.
If you struggle with the Get Up then start without a weight to master the movements, then begin adding weight slowly.
You should be able to Get Up with the same weight that you single handedly swing a kettlebell with. If you cannot then you must practice because you lack certain stability and mobility that will prevent you from future injuries.
Q10. My knees hurt when I Squat or Lunge?
If you have had an accident or knee surgery then I can understand why you may experience knee pain.
However, if your knees just hurt when you squat or lunge then the chances are that your technique is either bad or you are just too weak to properly squat.
Practice squatting by unloading the movement. You can do this by holding onto a pole, back of a chair or using a band or TRX. Also master the squat before moving onto the lunge.
Q11. What kettlebell program should I use?
I have a number of programs to help you improve your ketklebell skills, gain strength and drop fat.
Beginners – start with my 21 Day Swing Challenge and 37 Core Workouts, followed by the 12 Week Beginners Kettlebell Program or 12 Week Women’s Kettlebell Program or 50 Kettlebell Circuits.
Intermediates – progress to the 12 Week Fat Loss Program, 12 Week Advanced Program, Muscle Building Program or 50 Kettlebell Circuits.
Advanced or Instructors – use the 125 Kettlebell Workouts, 50 Kettlebell Circuits, 84 Workouts of the Day, and 21 Finishers.
I hope you have found these questions and answers helpful.
Most important is that you JUST START…listen to your body, and keep a close track on everything you eat and drink.
P.S. Did I not answer your question? I’m here for you, just ask your question in the comments below…