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.
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.
"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!"
"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."
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.
"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."
"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.