Obé Fitness trainer Dorian Cervantes shares a five-move, total-body kettlebell workout for beginners that'll help you build strength all over.
, 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 includeThat said, it's worth investing a little bit of time and energy into learning how to use kettlebells.
They're an incredibly useful, 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 improves dynamic balance and mobility," says Dorian Cervantes, a 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 powerfulthat 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.. 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"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 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.Chest-Loaded Kettlebell Swing "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 , with the bottom of the bell against your body. Pull your shoulder blades down your back with your chest forward and Hinge your hips back and allow your knees to bend as needed until you feel a stretch in your hamstrings.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.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."This exercise targets the upper traps, rhomboids, lats, and biceps," Cervantes says — aka your back and arms. Working unilaterally 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 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."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.was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
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