KETTLEBELL

BEGINNER
WORKOUT GUIDE
HI! We are
Team
Lebe Stark

Gregory

Angie
THE POWER OF KETTLEBELL TRAINING

In today’s world, we can easily be misled by hype, gurus,

and popular opinions.

They claim that achieving great results requires specific,

specialized exercises and diets.

While this may hold true for elite athletes, for everyday
people like us, it’s far from the truth.

Simplicity and balance are the keys to success.

Men over 40 can achieve impressive results without re-

sorting to complex training routines aimed at bulking up.

Similarly, there’s no need for a high-calorie bodybuilder’s

diet to attain a great physique.

Enter the kettlebell – a powerful, all-encompassing tool

for enhancing human performance.

It improves strength, cardiovascular endurance, and is

gentle on joints, making it ideal for those with previous
injuries.

Moreover, it effectively combats back pain and restores

natural body elasticity.

This guide aims to introduce you to the immense ben-

efits of kettlebell training, unlocking your physical and
mental well-being, longevity, and overall quality of life.

Being there for your family and excelling in your job or

business becomes attainable with this transformative
investment.
EXERCISE #1 - DEADLIFT
Position yourself with
your feet shoulder-width
apart, precisely over the
kettlebell.

Ensure the kettlebell re-

mains centered along the
middle of your foot.

Maintain a straight spine

as you push your hips
back, then confidently
reach down to grab the
kettlebell.

To lift the kettlebell safe-

ly, keep your back straight
and engage your leg mus-
cles.

Once at the top, fully ex-

tend your hips and knees
for proper form.

Lower the kettlebell back

down gently to complete
the movement.
EXERCISE #2 - PRESS
Position yourself with
your feet shoulder-width
apart, directly above the
kettlebell.

Opt for the “Thumb-Grip”

technique, where your
thumbs are inside the
handle and fingers grab-
bing the bell.

Tuck your elbows close to

your body to maintain sta-
bility during the exercise.

Extend your arms,

straightening your elbows
as you raise them over-
head.

Ensure your shoulders

are packed and not loose.

If you face mobility chal-

lenges, practice extending
your arms overhead with-
out weights to improve
flexibility.
EXERCISE #3 - GOBLET SQUAT
Hold the kettlebell using a
“Sandwich Grip” with the
handle pointing down-
ward.

Ensure a secure and firm

grip on the bell.

Keep the kettlebell close

to your body throughout
the exercise.

Gently push your hips

back to create space and
openness in the hip area.

Next, bend your hips and

knees until you reach your
maximum depth in the
movement.

Avoid limiting your mo-

tion, and return to the
starting position with a
straight a posture.
EXERCISE #4 - SWING
Position yourself at a
half-meter distance from
the kettlebell.

Initiate the swing by mov-

ing it between your legs
while pushing your hips
back.

Create momentum by
ensuring full contact be-
tween your arms and legs
during the swing.

Perform a hip-thrust mo-

tion to propel the bell up-
ward in a vertical trajecto-
ry.

Fully extend your hips

and knees, ensuring your
joints are completely
locked.

Keep your elbows relaxed

at the peak, aiming for
chest height with the ket-
tlebell.
WORKOUT PROTOCOL

We’ve designed the workout protocol in two parts to

optimize your results:

PART 1: Muscle and Strength Focus

• Perform 10 reps of each of the 4 exercises, allowing

sufficient rest between exercises.
• After completing all 4 exercises, it counts as 1 set.
• Set a timer for 6 minutes and complete as many sets
as possible within that time.
• Take a 1-minute rest after the 6-minute session; this
constitutes 1 round.
• Aim to complete 2 rounds in total.

PART 2: “Hybrid” Strength Endurance

• Perform all 4 exercises for 30 seconds each without

any breaks (unbroken).
• Once you’ve completed all 4 exercises, it forms 1 cir-
cuit.
• Take a 1-minute rest after each circuit; this consti-
tutes 1 round.
• Aim to complete 2 rounds in total.

This structured approach will help you target both

muscle and strength in Part 1 and develop strength
endurance in Part 2, optimizing your overall workout
THE BASICS WORK
We have used this type of
workout with our clients over
the years.

With great results and mas-

sive feedback from around
the world.

We also keep track of our cli-

ent’s nutrition to help them
improve their shape and
looks.

We don’t follow a specific

diet; we only teach modera-
tion and a stronger focus on
whole foods.

This is the power of the ba-

sics. You don’t need the fan-
cy stuff that looks good on
Instagram.

You need the power of the

basics that have been prov-
en to work.
 BONUS
WEIGHT
RECOMMENDATION

Weight selection in kettlebell training can be influenced by

various factors such as style, method, gender, and fitness lev-
el.

However, it is generally advisable to avoid starting below 8 kg,

even for females or beginners.

Opting for very light kettlebells can distort the essence of ket-
tlebell training, leading to an overemphasis on shoulder and
arm work, while neglecting the crucial hip and leg drive – a
fundamental aspect of effective technique.

GENERAL RECOMMENDATIONS
BEGINNER/ FEMALE
8 kg Kettlebell for all
ballistic exercises such
as Swing, Clean & Press
and Snatch.
BEGINNER/ MALE
12 kg Kettlebell for all
ballistic exercises such
as Swing, Clean & Press
and Snatch.
SIZE DIFFERENCES KETTLEBELLS

There are two main types of kettlebells: Standard Kettlebells

and Super Flow Competition Kettlebells.

Standard Kettlebells vary in size and style, and their weight

classes are not regulated for competition purposes.

On the other hand, Super Flow Competition Kettlebells have

fixed weight increments (typically 4 kg), a uniform size, and
feature a hollow core.

These kettlebells are specifically designed for competitions.

For the best results and competitive training, we highly rec-

ommend using Super Flow Kettlebells exclusively.

Find more detailed information on this option here.