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.
==> See which Kettlebells I recommend you buy here
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.
==> See all my Workout Programs here
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.
Take care,
Greg
P.S. Did I not answer your question? I’m here for you, just ask your question in the comments below…
I have problems when doing exercises to put strain on my neck i think it may be the way i am breathing can you help me on this?
Hi Jordan, I would need to know more about which exercises you are referring to and see your movement to comment. If you are referring to the swing then it is common to overuse the shoulder and shrug rather than relaxing and using the hips. I’ve got lots more on the Kettlebell Swing here and also an article on breathing here too.
Hey Greg,
first of all, like anyone here, I would like to thank you a ton for the great help and advices you’re giving us. Now I wonder, how do you manage your kettlebell workout while away on vacations? Any suggestion as a substitute ? pushups…? thanks a lot!
Thanks Benjamin, yes I have a few workouts that you can use that require no equipment for when you are on vacation. You can see my Bodyweight Workouts here.
Greg:
I am new to kettlebells (3 weeks) and am progressing slowly and I already see a great difference in my weight and my muscles and I am really enjoying it. I have teenagers, 17 year old boy and 15 year old girl, would they benefit from using the kettlebell? Neither of them get much exercise because of a heavy academic schedule. With what weight would you suggest they start?
Hi Beth, I’m pleased to hear you are enjoying your kettlebell training. As for your teenagers, I’d recommend bodyweight exercises first and then once they are strong enough they can start with an 8kg or 12kg.
Hi,
Once you pay, can you download the videos onto your computer to view, or are they just streamed online to view when your online? Are they in HD 1080p or 4K resolution? I ask as my internet is often very slow, but 4K seems to stream fine on my IPad, so I can watch the video fine in 4K if I use that- I was just wondering. Many thanks.
Hi Dean, the videos are only available online, you can adjust the quality from 340 to 720 just like all my videos on my website. So if you can view the videos on my website OK then the ones in the Programs will be OK too!
I’ve noticed in your videos you don’t wear trainers, is it best to exercise bare foot or is that just your preference
Hi Jane, yes I like to train barefoot because it keeps your heels down which helps to activate the back part of the body (posterior chain) and also gives you better feedback from the ground. Another option is to wear very flat heeled shoes. It is all too common to be dominant on the front of the body so keeping your heels down helps remove this imbalance.
I have been doing kettle bell work outs for 3 months now and just developed trigger finger in my right hand. I need to take the pressure off my grip so my tendons don’t get worse. Can you recommend a specific weight lifting grip that works with kettle bells? I am considering a Cobra grip and others like it.
Hi David, I’d take a break from Kettlebell training and work on some bodyweight training instead. You can work through the important movement patterns and improve your skills at lunges, pistol squats etc.
I just bought your work out of the day ebook
With work out 2, do I do 15 reps of single arm DL on both sides and then move through the circuit. Or do I do the right side first circuit and then the left side second circuit and switching back and forth as I progress through the workout?
Also can I do one workout a day every day ? Without a day off ?
Thanks for the purchase Malcolm, yes you would perform 15 reps on each side and then move onto the next exercise, keep moving through the circuit for the 12 minutes. One workout everyday is a little too much, I’d listen to your body and take a days rest when you feel you need it, probably 2-4 times per week. Enjoy the results!
Hi, I’m a thin person and want to gain muscle and definition. Is this 12 Week Women’s Kettlebell program indicated? Can I just do it without having to supplement with other exercises?
Thanks.
Hi Jussana, I would need to know a little more about your exercise background first before I can properly answer the question. The 12 week women’s program will build a solid full body foundation for you. Once you have a strong foundation you can then start adding heavier weights and prolonging the time your muscles are under tension which is what is required to build muscle.
I already trained for 6 months with kettlebell and also do other exercises routinely, now I want to define belly, legs and glutes. Which program is indicated?
Hi Jussana, OK – in that case I would begin with the 12 Week Fat Loss Program. Enjoy the results and let me know if I can help further
My trainer has suggested I swing a kettlebell right overhead and then hold it there (bottom up, obviously) before bringing it back down. I’ve tried it and I can do it (with an 8kg bell – I’d normally swing a 16kg for a regular two-handed swing). But I have been reading many scornful comments from proponents of the Russian kettlebell technique against this (apparently) American Crossfit-inspired move mostly saying that it’s not a good idea unless you have good shoulder mobility and strength (I don’t – yet). I am relatively new to kettlebell training. (About 3 months now).What do you think?
Hi Bella, I’d keep your swings to horizontal or chest height for now. You are right the shoulders and Thoracic spine mobility needs to be good to go overhead. Plus, there is no real benefit of going that high with the swing, keep the reps up and swing lower 🙂
Thank you 🙂
Hi, I am a male 62 years old. Are Kettlebell workouts appropriate for my age bracket? Do have certain exercises from among all of them, that are specially for older folks.
thanks
Hi Naftali, like all exercise programs progression is the key to success. It will depend on your goals as to what workouts and exercises you perform. My advice would be to start with a few bodyweight workouts and slowly add kettlebells as you develop.