This Beginner Kettlebell Workout Hits Every Muscle in 5 Moves

Updated on 1/30/2024 at 12:45 PM

Courtesy of Obé Fitness

A kettlebell workout may seem intimidating, but know that kettlebells are really just free weights. And most exercises that you can do with dumbbells, you can do with kettlebells. Still, even with this knowledge, it can be understandably hard to pick up a kettlebell without knowing exactly what to do with this classic piece of gym equipment. Not to mention, many kettlebell workouts include kettlebell swings, which are not exactly a beginner-friendly move.

That said, it's worth investing a little bit of time and energy into learning how to use kettlebells. They're an incredibly useful fitness tool, and once you get comfortable, you just might fall in love with them. Plus, the right beginner kettlebell workout will set you up for a stronger, more powerful you.

"I love kettlebell training for many reasons: it builds muscle and strength, it increases aerobic capacity, and [it] improves dynamic balance and mobility," says Dorian Cervantes, certified personal trainer and instructor for Obé Fitness. "For beginners, it's a great way to create good movement-pattern skills and body awareness, which is so important for anyone who is new to strength training or just starting their fitness journey."

To help you get the hang of them, Cervantes created a full-body kettlebell workout for beginners comprising just five moves. Each one is a powerful compound exercise that hits multiple muscle groups, and together, they hit your whole body. In all, it should take about 30 minutes, depending on how many rounds of the circuit you do.

Rest assured that this simple kettlebell workout is for beginners and it will build strength from head to toe. If you've been looking for a kettlebell workout program that feels approachable, yet challenging, start with this beginner kettlebell workout, and you'll be a pro in no time.

Full-Body Kettlebell Workout For Beginners

Equipment needed: a light- to medium-weight kettlebell (try eight to 15 pounds)

Directions: Before tackling this workout, do a five- to 10-minute dynamic warmup. Then, start with the first exercise by doing the indicated number of reps. Rest for 30 to 45 seconds, then move on to the next exercise. Once you're done with all the moves in the circuit, rest for one minute, then repeat the entire circuit again. Repeat the whole circuit a total of three or four times, then cool down with a full-body stretch.

Kettlebell Goblet Squat

"Goblet squats mainly work your glutes and quads, but because you're using a kettlebell, the core, lats, and upper back are put to use as well," Cervantes says, "so it essentially becomes a full-body exercise!"

Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly out. Hold a kettlebell by the horns (the sides of the handle) in front of your chest.
Keep the kettlebell close to your chest, and think about pulling the horns apart as you bend at your hips and knees to lower into a squat.
Pause when your thighs are parallel to the floor or as low as is comfortable for you.
Press into your feet to push back up to standing. That's one rep.
Do 10 reps.

Chest-Loaded Kettlebell Swing (aka Good Morning)

"Before you can walk, you've got to learn how to crawl; that goes for kettlebell swings as well," Cervantes says. "The kettlebell swing is an advanced power and strength move, and when executed correctly, it's known as one of the best full-body exercises you could do. But for anyone just learning how to navigate through the hinge pattern, I recommend the chest-loaded swing."

Start standing with your feet hip-width apart. Hold the kettlebell at sternum level (think: where the band of your sports bra sits), with the bottom of the bell against your body. Pull your shoulder blades down your back with your chest forward and core engaged.
Hinge your hips back and allow your knees to bend as needed until you feel a stretch in your hamstrings.
Then, exhale to push your hips forward, returning to a standing position. That's one rep.
Do 15 reps

Kettlebell Halo

This move increases core stability as well as mobility and strength in your upper body, Cervantes says. "It can be used as a warmup or performed in the main set of your training session."

Form cue: Hold the kettlebell bottom up. Pull your shoulder blades down, and slowly bring the kettlebell around your head until you're back to the starting position.

Stand with your feet shoulder-width apart, and hold a kettlebell upside down in front of your chest.
Pull your shoulder blades down your back, and slowly bring the kettlebell around your head. Maintain tension in your core, and avoid swaying your body or letting your back arch or ribs flare open. Focus on keeping your elbows tucked in, and keep the kettlebell as close to your head as possible.
When you've completed the circle, return the kettlebell to the starting position in front of your chest. That's one rep.
Do eight reps, then repeat going in the opposite direction.

Single-Arm Kettlebell Row

"This exercise targets the upper traps, rhomboids, lats, and biceps," Cervantes says — aka your back and arms. Working unilaterally (one side at a time) means "you have to brace your core to stabilize your body," Cervantes says, "so you're not only gaining back strength but you are getting a serious core workout as well."

Start standing with your feet staggered, with your right foot forward and your left foot about two feet behind. Keep your feet about hip-width apart (not in line with each other) so you have room to balance.
Hinge forward so your right arm is resting on your right thigh, your back is straight, and your core is engaged. Hold a kettlebell in your left hand, and extend your arm toward the floor, so the kettlebell is hanging next to your right shin. This is the starting position.
Draw your left elbow up toward the ceiling, keeping your arm close to your body to row the kettlebell up to your left hip. Think about pulling your left hand to your left back pocket. Squeeze your upper back at the top, and think about pulling your left shoulder blade in toward your spine.
Slowly lower the kettlebell to return to the starting position without rotating your shoulders. That's one rep.
Do eight reps, then repeat on the opposite side.

Single-Arm Kettlebell Overhead Press

"This exercise not only builds strength throughout the entire shoulder, upper back, and core, but it's also highly functional and trains the shoulder muscles to move through a full range of motion," Cervantes says.

Start standing with your feet hip-width apart. Hold the kettlebell by the handle in your right hand. Rack it in front of your right shoulder with your palm facing your body. Extend your left arm out to the side at shoulder height, and make a fist with your left hand to engage your arm muscles.
Draw your shoulder blades down your back, pull your rib cage down, and exhale to brace your core as you press the kettlebell toward the ceiling. Your palm should be facing forward, away from your body, and your wrist and elbow should be stacked directly above your shoulder with your bicep next to your ear.
Inhale and reverse the movement to slowly lower the kettlebell back to your shoulder. That's one rep.
Do six reps, then repeat on the opposite side.