10 Best Kettlebell Exercises for Beginners | John Wolf

10 Best Kettlebell Exercises for Beginners | John Wolf



Becoming a kettlebell master starts with owning five basic movement patterns. You have to be able to press, row, hinge at the hips, squat, and rotate your body.
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Onnit Chief Fitness Officer John Wolf will teach you how to perform the 10 Best Kettlebell exercises for beginners, but don’t think that means “easy.” The strongest kettlebell lifters in the world—including Wolf himself—still do these exact exercises, so treat them with respect.

You will learn how to perform the following kettlebell exercises:

00:00 – Intro
00:08 – Kettlebell Deadlift
01:02 – Kettlebell Chest Swing
02:05 – Kettle Goblet Squat
03:12 – Kettlebell Split Stance Row
04:21 – Kettlebell Cheat Clean
05:14 – Kettlebell Strict Press
06:18 – Kettlebell Halo
07:15 – Kettlebell Hip Pass
08:00 – Kettlebell Figure 8
08:53 – Kettlebell Floor Press

| What Muscles Do Kettlebells Work? |
One of the reasons kettlebell training is so effective is that it works everything. You don’t need to think about whether you’ve done enough work for one muscle or another, because in a well-balanced kettlebell workout, you’re sure to cover them all. As discussed earlier, kettlebell training is particularly demanding of the core and the grip, so you can be sure your abs and forearm muscles will get stimulated no matter what exercises you perform.

Any full-body kettlebell workout should include some squatting, hip-hinging, pressing, rowing and rotational movements (you’ll find them all in the workout we offer below). That means that you’ll train every major muscle group in the body, but, to be more specific, we’ll break down what those movement patterns train one at a time.

Note that the list below covers only the major contributing muscles. Understand that there is also a lot of overlap between movements. For instance, hinge exercises work many of the same muscles as squatting exercises and even pressing movements, so to avoid repeating ourselves, we list the muscles that are primary targets for each movement pattern only.

Squatting
– Quads
– Inner thigh (adductors)

Hinging
– Glutes
– Hamstrings
– Lower back (spinal erectors)
– Core (rectus abdominis, transverse abdominis)

Pressing
– Shoulders (anterior and lateral deltoids)
– Chest (particularly upper chest, or, the clavicular head)
– Triceps

Rowing
– Shoulders (rear deltoid)
– Upper back (trapezius, rhomboids, lats, teres major)
– Biceps
– Forearms (brachioradialis, wrist flexors)

Rotation
– Core (obliques)

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what's up youtube coach john wolfe here from on it and today we're going to cover the 10 best kettlebell exercises for beginners one the kettlebell deadlift this is a foundational movement it teaches fundamental hip hinge mechanics you're going to sit your butt back maintain a nice long spine and learn to pick something off the ground the glutes and the hamstrings are particularly worked through the deadlift we're going to use this exercise as the foundation for all of our future kettlebell exercises this is how you'll do it right step one stand with your feet about shoulder width apart keeping a long spine from your head to your tailbone pull your hips back and allow your knees to bend as needed until you reach the kettlebell handle grasp the handle with both hands and drive your shoulders down and back as if stuffing your shoulder blades into your back pockets think proud chest so the logo on your t-shirt shows step two drive your heels into the floor and stand tall extending your hips to lockout exhale as you come up [Music] now number two on our hit list is the kettlebell chest swing we're gonna hold the kettlebell close to our front line we're gonna load up our hips early with a high hip hinge this is gonna really work those glutes and lengthen out those hamstrings at a whole nother range of motion step one stand with feet between hip and shoulder width and root your feet hold the kettlebell by its horns pulling the bottom of the bell into your abdomen just below your sternum draw your shoulder blades together and down proud chest and cast your eyes on a spot on the floor approximately 15 feet in front of you take a deep breath into your belly and brace your core step two tilt your tailbone upwards slightly so your pelvis tips forward a bit keep a long spine pull your hips straight back as if you're trying to touch your butt to the wall behind you allow your knees to bend as needed step three when you feel a stretch in your hamstrings exhale and push your feet down into the floor extending your hips and squeezing your glutes this will tuck your tailbone under as you lock out your hips and knees here we are at number three on the hit list the kettlebell goblet squat where the first two exercises really reinforce sitting back into our hips the squat is going to have a sit down and what that really does is allows us to sit down with the more vertical and upright torso reinforcing good squatting mechanics getting low and deep into those hips and loading up the front of those thighs you should feel your quads burning as you build up volume in the kettlebell squats step one hold the kettlebell by its horns and drive your shoulder blades together and downward so your chest is open think proud chest tuck your elbows in so your forearms are as vertical as possible stand with feet a bit wider than hip width apart and your toes turned out slightly take a deep breath into your belly and twist your feet into the floor imagine screwing them down without shifting their position step two now squat keeping your spine long and your torso upright go as low as you can without your tailbone tucking under your butt step three exhale as you extend your hips and knees to stand up tall again number four we have the kettlebell split stance robe we're gonna split our stance for stability but we're really focused on all of our pulling musculature the forearm flexor the biceps you know what i'm saying and all those muscles you can't see in the mirror on the back side of our shoulder blades gives us a nice v taper step one place the kettlebell on the floor and take a staggered stance with your right foot in front and planted just outside the weight the toes on both feet should face forward dig the ball of your left foot into the floor behind you and bend at the hip so your torso is angled about 45 degrees to the floor rest your right elbow on your thigh for support and reach for the kettlebell with your left hand take a deep breath into your belly and brace your core step two exhale as you row the kettlebell to your hip draw your shoulder blade back and down as you pull and avoid twisting your torso keep your shoulders square to the floor step 3 lower the weight under control complete all your reps on that side and then repeat on the other side [Music] number five the kettlebell cheek clean you know what they say if you're not cheating you're not trying hard enough well in this case we're really trying to make it easy for you to learn a kettlebell clean while using this full body exercise to move the kettlebell from the ground all the way up to what we call the rack and set us up for more awesome upper body exercises step one set up as you did for the deadlift but grasp the kettlebell handle with the right hand over left palms facing each other step two drive your heels into the floor and stand tall wrapping the kettlebell around your left wrist and up to your left shoulder as you stand up use the right hand for assistance step three reverse the motion to return the kettlebell to the floor perform all reps on this side before changing grips and performing the movement on the other side number six the kettlebell strict press this uses all the muscles from the ground up as a foundation for one of the best upper body exercises you can do the overhead motion is challenging it'll build shoulder mobility and strength at the same time step one stand tall holding the kettlebell in one hand at shoulder level root your feet into the floor as if you were preparing for someone to push you draw your shoulder blades back and down think proud chest pull your ribs down and brace your core take a deep breath into your belly step two exhale as you press the weight overhead with your forearm vertical your elbow will naturally move away from your side and the press will feel like an around-the-world motion that's okay note that your chin should be pulled back so the weight has no trouble clearing it step three to lower the kettlebell pull it back down into position as if you were performing a pull-up complete all your reps on that side and then repeat on the other side [Music] lucky number seven kettlebell halo this exercise is awesome to incorporate more shoulder mobility moving the kettlebell around the head hence the name of halo but guess what it's not just about shoulder mobility you're going to have a nice brace core while you do this correctly while making sure you keep that core engaged the whole time step one stand with feet between hip and shoulder width and hold the kettlebell by its horns upside down the bell's bottom should face up screw your feet to the floor get into your proud chest position tuck your ribs down and brace your core take a deep breath into your belly step two exhale as you begin moving the kettlebell around your head being careful to maintain your posture not bend your torso in any direction move slowly to avoid whacking yourself in the head make a full circle continue in this direction complete all your repetitions before repeating in the other direction [Music] the around the hip pass this is essentially a hip halo so we're continuing that theme of moving the kettlebell in a circle around our body in this case it's a hang position so it's gonna pull the shoulders down away from the ears really load up and stretch out those traps while we get a good sense of dynamic stability control of the kettlebell moving around our body and staying right where our feet are staying stable and strong on our base step one set up as you did for the shoulder halo but hold the kettlebell by the handle at arm's length in one hand and make circles around your hips passing the bell to the other hand and then back again perform your reps in one direction and then repeat in the opposite direction number nine the kettlebell figure eight this is really going to reinforce lower body strength and stability constantly working the thighs because you're in an isometric squat thighs are going to be burning as you pass the kettlebell from around one leg to the other this is going to set you up for a whole slew of awesome transitions you'll have access to after you develop this pass step one set up as you did for the deadlift but grasp the kettlebell with your left hand step two extend your hips just enough to lift the kettlebell off the floor and pass it back between your legs to the right hand move the bell around your right leg to the front of your body and back through your legs again passing it to the left hand continue passing the kettlebell back and forth in a figure eight motion be sure to keep your knees bent so you're low to the ground and keeping tension on your quads the whole time number 10 the kettlebell floor press not everybody has the shoulder mobility to press overhead effectively so we're going to let you press horizontally which will likely result in a more successful lockout full range of motion loading up the triceps and of course those pecs step one lie on your back on your floor with the kettlebell in one hand bend your knees and plant your feet flatten your lower back into the floor brace your core and squeeze your glutes position your free arm 45 degrees to your side bend the elbow 90 degrees and drive your elbow into the floor to create stability step 2 lower your arm until your triceps touch the floor but not the elbow don't let your elbow crash down pause a moment under tension and then press the kettlebell back overhead [Music] [Applause] [Music] so there you have it 10 of my favorite kettlebell exercises for beginners these are awesome because they only require one kettlebell and an easy entry point for you to build some serious skill with the kettlebell now before you go make sure you click above right here if you want more fitness content coming your way if you found this video helpful make sure to subscribe and turn on your notifications so you don't miss out on any of our upcoming content and hey we want to hear from you so comment below let us know what you thought of this video and what you want to see in the future

#Kettlebell #Exercises #Beginners #John #Wolf

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