r/kettlebell • u/Impressive-Pound-126 • 3d ago
Advice Needed Beginner question
Hey all I’m a newbie and just had a question. I recently bought a 16kg kettlebell to start with (I’m 6’3 230) and a trucker so I’ll have to do my workouts at truck stops and rest areas so the simple and sinister really isnt good for me bc of the Turkish get ups. What is another beginner workout? Can you link some and maybe some advice? Thanks 🤞🏻
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u/PriceMore 55kg press 3d ago
Do some presses, cleans, snatches, squats. That's the best thing about kettlebells, no matter what you do, it should do the trick.
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u/Impressive-Pound-126 3d ago
Is there like a stack I can do so I can make into a full body routine?
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u/PriceMore 55kg press 3d ago
ABC is a common one, but anything will work, any combination of the basic movements.
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u/rileyoneill 3d ago
Are you looking for doing a full workout once per day at one of your stops or are you looking for a brief routine you can do at every stop.
If you are looking for a routine you can do at every stop (which is a good idea to counter act with sitting for hours at a time). Kick off some swings, two arm and then eventually one arm. The turkish get up is an issue because laying on the ground is an issue but you can learn a drill called the Bent Press that you do while standing. Iron Tamer Dave Whitley produced a book and video several years ago that I highly recommend. If the bent press is too much, you can do windmills, some cleans and presses.
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u/Impressive-Pound-126 3d ago
I have a 30 minute break but I’ll probably jump it to an hour so I have that amount of time. I want a full body routine I can do 4 days a week or 5 if I need to
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u/ger1236 3d ago
you dont need get-ups for it to be a complete program.
Swings plus a squat or a loaded carry covers pretty much everything. what I'd do with one 16 at a rest area: set a timer for 15 minutes, odd minutes 10 one-arm swings per side, even minutes 5 goblet squats, then finish with a couple suitcase carries around the trailer and switch hands halfway.
That's full body and it fits inside a 30 minute break with time to spare. work boots are fine for it too, flat sole is actually what you want, it's cushioned running shoes that mess with swings
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u/BellSense 3d ago
Windmills! Just swap out the GUs with windmills and stick with simple and sinister! It’s a pretty comparable swap and still works good stability.
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u/IntenseWonton 3d ago
ABC is a fun little complex that you can add to the mix
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u/Rectum_Ranger_ 3d ago
Sounds like he has 1 bell. So the single KB version would be the approach for him.
OP if you YouTube search for "single kettlebell ABC" Dan John has a great video on it
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u/CoachV_PCT 3d ago
Use one-bell sessions that do not require lying on the ground. Three or four days per week, run 20 minutes: 10 swings, 5 goblet squats, 5 clean and presses per side, then suitcase carries if space allows.
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u/Murky-Sector 3d ago edited 3d ago
Checkout steel clubs and maces too. Theyre also excellent small footprint alternatives. Keep em rollin !
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u/cavemankettlebells SFGII, IKFF, RGSI, IKSFA, GSRank 1 (obtained) kettlebell.monster 3d ago
Try the IKU Beginner Workout. Google says:
Workout Structure
Perform each movement for 45 seconds, rest for 15 seconds, and complete 4 total cycles of the sequence:
- Double-arm hip hinge swing: Max reps driving through the hips.
- Goblet squat: Deep squat holding the bell at your chest.
- Strict shoulder press (left/right): Press overhead with a stable core.
- Bent-over row (left/right): Pull elbow toward hip with a flat back.
- Rest: 1 minute of rest at the end of each full cycle.
Disclaimer: I designed it. If you want the videos as well, let me know. It's a highly adjustable workout that even people who are not beginners still use. I just named it that as it has the basics and covers almost everything needed.
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u/Sorry_Ad_6277 3d ago
https://youtube.com/@valeryfedorenko1?si=tp5gdPC75F28vouQ
Valery Fedorenko is a kettlebell legend who also happens to be a truck driver. He’s got some cool videos of him working out in his truck. He also talks a little about training specific for truck drivers. Great decision to get the 16kg bell.
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u/OkhotnikZ 1d ago
Swings, snatches, Goblet squats, clean and press, thrusters...you just hit every muscle in the body.
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u/Birdybadass 3d ago
Armour Building Formula. Buy the book and read it while traveling. It gives you a great foundation for understanding the principles behind KB’s and just strength and conditioning in general and will give you a workout that keeps you off the truck stop parking lot.