Though kettlebells may seem intimidating, know that they are really just a free weight. And most exercises that you can do with dumbbells, you can do with kettlebells. But 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.
“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 beginner kettlebell workout is simple, will build strength head to toe, and will help you get started using this piece of equipment without getting yourself in too deep. 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.