Six kettlebell movements for beginners: swings, squats, presses, cleans, rows, and half get-ups. Do 4-6 circuits with 1-2 minutes rest between, adjusting down to 2-3 circuits if you're new to lifting. Start with one light kettlebell and focus on hip drive in swings and straight wrists at the top of cleans.
Chapters
2.
I'll be looking to do around 15 reps and we just drop.
1, 4, 2, 3, 4, 4, 3, And press up.
What's up guys, welcome back to another video. In today's workout, we're just going to be doing a basic kettlebell circuit, so this one is going to be perfect for beginners. If you're an intermediate or a more advanced lifter, you probably could get away with it providing you use 2 kettlebells, but with a single bell, to be honest, it's probably going to be too easy. So with this circuit, we're going to go through the kettlebell swing, the just the kettlebell front squat, kettlebell military press, kettlebell clean, bent over row, and the half get-up. These are all going to be done with a single bell, so it's just going to be one-arm, one-handed exercises. And obviously, if you want to make it a bit more challenging, you can use two, or obviously use a much heavier bell. But if you're pretty experienced, as I say, you're probably going to want a slightly more advanced workout. So I'll get right into it. So the first thing we're going to do, as I say, is the kettlebell swing. Now with this one, I won't use too much of a heavy bell because obviously I've got to keep talking to you guys as we go. But first thing you're going to want to do is deadlift the bell up, then from here pop her off, begin your swing. So we've got 1, 2, I'm going to do around 15 reps.
4, 5, 6, 7.
Make sure it's a hip dominant exercise. We don't want you squatting down, we tip with this one. I've actually lost count, so I'll do one more and wrap it up there. So that's your swing. From here, you want to bring the bell up, grab it by the horns, handle placed just under the chin. Then from here, make sure you're in a comfortable stance. 1, 2, 3, 4, 5, 6, 7, one more, 8. Just remember with the clean, make sure the wrist is straight at the top of every rep. So from here, we switch sides again. This time, tip forward into bent over row position. Keep a nice flat back, neutral spinal curvature, hand on the hip, and from here, 1, 2, 3, 4, 5, 6, 7, 8. Switch.
1, 2, 3, 4, 5, 6, 7, 8.
Nice and simple. Then from here, if you've got a mat you can use it, but it's not essential. So from here, pop yourself down on the floor. And take over the bell. First thing we do is bring the bell over, rest it on the chest, just in the clean position. And the same side the bell is on, you want to keep that leg nice and bent. Opposite hand lays out on the floor. Now from here, initially I drive off this heel in order to initiate the rotation once I've got the kettlebell up. So So from here, I press, keep this elbow nice and locked, and I keep my eyes on the kettlebell the whole time. So from here, take a nice deep breath and press up. 1, 2, 3.
3, 4, and one more, 5.
And down. Slowly lower the bell to the floor. Take a hold. Round to the opposite side. Again, same thing. We now swap the feet. Thumb in the corner, bring the bell over. Into the body, into the clean position, hand on the floor, we press, bell goes up again, eyes on the bell the whole time, and from here I drive off this foot, 1, all the way to the top, slowly down, 2, 3. 4, 1 left, and 5. Slowly down, bend the elbow, barrel down to the floor. Nice and easy. So, as I say, pretty simple workout and ideal for beginners. Intermediate, advanced, you can try it. Probably want 2 kettlebells, of course not for the get-up, You only use the one for that, but for, for the rest of the exercises, in order to increase the load, of course you can use 2 kettlebells with each exercise, but if you're a beginner, stick with the one, at least till you've practiced a few times. So remember, the swing, 15 repetitions, 12 on the squat, 6 each side on the shoulder press, 8 each side on the clean, then you're going to the bent over row, which is again 8 each side, And finally, onto the half get-up, just 5 each side. Probably wanna do maybe 4 to 6 circuits depending on your experience. Obviously, if you're very new, maybe only 2 to 3 circuits at most, but you wanna have about 1 to 2 minutes rest in between, and obviously that should give you a pretty good workout. So try it out, guys, and I shall see you next workout.
