The Best Kettlebell Workout for Beginners (Just 4 Moves)

 

I used to think a kettlebell workout needed a whole course and a pile of equipment. It doesn't. Four simple moves, one bell, and about twenty minutes are enough to work your whole body, and you can do it in your living room.

The only thing you need first is a bell that suits you. Choosing the best kettlebell for home workouts takes a little thought, but once you have one, this routine does the rest.

Before You Start

Pick a weight you can control. Many coaches suggest around 18 to 26 pounds for women and 26 to 35 pounds for men for swings, and a lighter bell is fine while you learn. Warm up for a few minutes first. A BalanceFrom extra thick exercise mat is handy for warm up moves and stretching afterward. For the actual lifts, a firm, flat floor feels steadier than a squishy one.

If you have any injuries or health conditions, check with a doctor before starting.

The 4 Moves

1. Swing. Push your hips back like you're closing a car door with your backside, then snap them forward. Your arms just guide the bell. It's a hip movement, not a squat
2. Goblet squat. Hold the bell at your chest with your elbows pointing down, and sit between your hips
3. One arm row. Hinge forward with a flat back, rest one hand on your thigh, and pull the bell toward your hip
4. Suitcase carry. Hold the bell at your side and walk tall, without leaning. It's harder than it sounds

If you want a lighter bell for rows and carries while you learn, the Amazon Basics Cast Iron Kettlebell in 10 pounds is an easy place to start.

Putting It Together

Do four rounds:

• 10 swings
• 8 goblet squats
• 8 rows on each arm
• 30 seconds of carrying on each side

Rest for 60 to 90 seconds between rounds. Start with two or three rounds if four feels like a lot. Stop if anything hurts.

That's the whole workout. Do it two or three times a week, add a little weight when it feels easy, and you'll notice the difference faster than you'd expect.

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