10 Best Kettlebell Exercises for Beginners | John Wolf
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- Опубліковано 15 чер 2024
- 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.
► Full-Body Kettlebell Workout for Beginners: bit.ly/3BdpiT7
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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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Well, this was one of the most deserved UA-cam likes I've ever given to anyone. I'm probably gonna use all of them. Thank you
Excellent - perfect for beginners + no showing off + great variety
I've done the hard work for you. If you're looking for the best and clearest beginner workout, look no further. There's no ego here either, which is refreshing too. Thank you so much for taking the time to post this. I'm just sorry I had to wade through dozens of 'best guides' before I found this one.
Got my kettlebell sets yesterday. WILL START TODAY! Wish me luck.
Good luck. Get mine tomorrow. Hows it going so far?still on it?
John, I agree with others, as an ex Tae Kwon Do instructor back in the 1970s in the RAF, teaching teenager/teachers and then training adults for 40 years - this without doubt is the 'best' kettle bell technique UA-cam on here. Over the last three years, being prescribed sleep apnoea, choosing to lose weight and get fit have watched a fair amount of exercise video trainers who could learn a lot from watching you.
great video thank you for this, can feel my body tensing in the ways it needs to with these workouts.
A very much appreciated kettlebell tutorial. Thank you, man.
Thank you. Exactly what I wanted/needed. 54 and getting stronger
Just started with kettlebells, this is the best starter video I've seen. Love the detailed explanations: everything that's needed, nothing that isn't. Great standalone workout.
Amazing video, John. Thank you!
By far this is the best ‘for beginners’ video I’ve come across. Thanks for the very detailed & precise executions for each demonstration.
This is an awesome set of Kettlebell exercises with very detailed instructions, very informative . Appreciate you guys providing this. I exercise while listening to great jazz videos and these are some new exercised to incorporate into the workout portfolio.
This was well explained. Thank you
Great technique and instructions. Thank you!
Great video. Easy to follow, good instructions, chill music. You nailed it.
Thank you for such a great and simple explanation.
Thank you for this information short and to the point. 😊❤😊
Thanks a lot ! Very simple and effective exercises..
This was a great beginner's workout. Thank you!
Awesome thank you! Would be good to know how to build a training plan based around kettlebell movements? 😀
I thought this was an excellent beginner friendly KB video, with great instructions. I’ll definitely be using this workout 🏋️♀️.
I started KBing about a month ago.. already seeing great results. This starter kit will help me keep the fundamentals in check. Thank you.
Great video. Thank you
Thanks, this is a great routine for beginners like myself,
your breathing commands are really helpful!
This is arguably the best "beginner" KB routine I've probably seen. If you are completely new to Kettlebells, this is a great place to start your foundation and layer more complexity to your exercises as your strength and form improves. Two 👍👍
Thank you lads so much for your videos. I'm on week 3 and have had insane results, more than I've ever had with a gym or other at-home solutions. These guides are the truth!
Great details, thanks!
perfect just what i been looking for...I'm on it
I haven't been working out for a while. This seems perfect for getting back into the swing of things.
Thank you so much for this video.....
Irmão estes exercícios são muito bons mesmo, eu agradeço.
Congrats for this video! I have one question though. How many reps should I do for each one of the excersises shown in the video?
Best video, thank you from Italy.
This is THE best excersise videos I have ever seen! Everything is explained and shown in great detail. Love it!
Glad you liked it!
very well done!
Fantastic, thank you. I just did these as a 3 set circuit, no break between exercises and 3 minutes between sets.
I like these guys because they’re so highly trained AND experienced!!
Thank you for your time John we appreciate your videos
You bet!
Excellent !!
Thank you sir .
awesome quick workout
This is the best video I've seen. Thank you so much for making instructions etc..very clear!!!
I like all the videos from these two (that I’ve seen). They’re cautious, because they don’t want someone that’s working alone to get hurt. I appreciate that!!
Thanks!
Thanks. Really well done! Nice and clear.
Now I know what exactly am I doing right and what's wrong.
🇵🇱 from Poland with love 😉
Glad it helped!
Awesome video
The best beginners how to do kb exercises I have across.. thank you. What is the best weight to start with?
that row technique is sick feels mint
Great video. I sweat buckets following each exercise!!
Great video it will be great if u cover the stretches need to be done afterwards
Hey John. Great video mate. What is your recommendation for number of reps for a beginner? Thanks
I like these. Ty
Great video! What is a good weight kettlebell for a beginner?
Great workout!
Thank you!!
Thnx
I love it 💪🏿
Love’em 🎉
Excellent guidance. 🐸🔱
Thanks for this! I'm a new subscriber who has 2 kettlebells and a 3rd one on the way.
Thanks for subbing
I love this workout. I have to warn that with the Figure 8, there is a tendency to bend the back forward, which will result in a sore back. The straighter the back the better.
Im on my journey, I've lost 170lbs so far and have just started to get into kettle bells.. Ty for making this simple and easy 👍
Keith Weber describes the clean as a squat, shrug, tuck the elbow.
Yea buddy!!!
Man your arms are huge. You have a really strong grip
Wow theres hope for me yet!
Do all and how many reps? I'm new just got my kettle bells
excellent video! thanks! good job not getting all tatted up. you're cool enough without the index finger ring.
Hi! How much weight should beginners start out with?
How many weeks of this do you recommend before moving to a more advanced program? Thanks for this btw, great starting point.
It really depend on your advancement. Actually, you don't need new exercises, it's just enough to lift heavier kettlebells or to lift them more times, depending on your goals (resistance or endurance).
I would like to see a workout for seniors over 60 who are obese with a sore lower back and are not flexible but need to drop the weight due to borderline diabetes. Cannot touch my toes anymore and getting off the floor is a bitch, especially with a tricky right knee and a bulging disc in the lower back. My heart is good and my blood pressure is good provided I take my medication. Doctors gave me the green light to start working out. I bought a 15 lb, 20 lb, 25 lb set of kettlebells and have been doing my own thing, which are probably wrong lol.
How many reps and time for each exercise?
I would use a bench for number 10 to get a wider range of motion.
How much weight will you recommend for men as beginners?
How many times a week should i do this?
What weight kettlebell are u using??
Is there a suggested weight to start with? Strength wise I can do about 25 pushups per set and bicep curl 25-35 pound dumbbells at 10 reps.
If anyone has suggestions based off that possibly useless information I would appreciate it.
start with 12 kg.
Not sure what weight kettlebell to buy
Great video! The music is just a bit too loud and tends to take away from the instruction ✌️
Shoulder press?
Can we do it every day??
No
Okay, but how many reps for each exercise. Someone please comment with proper answer.
Do as many as you can, and write down the number. Subtract 5 from that, and do that as your number.
Just curious is a particular reason for the order of exercise thanks
the chest swing,
in another video from your channel
you called this movement a hip hinge
don't confuse chest swing with a standard swing.
No swings?
Not for absolut Fitness beginners i suppose
The kettlebell chest swing is an early progression of the kettlebell swing.
@@gracesoo5745 good morning would be with KB at the back of your head
Good, swings look dangerous.
What’s a chief fitness officer do?
The look on that persons face. Seems they have rarely experienced push back.
I wish you wouldn't use the word "out". Am I bringing my hips backwards or forwards?
Where are the swings???
"twist your feet into the floor, imagine screwing them down without shifting their position" - can you imagine more incoherent nonsense
What don't you understand? This is the same technique used to increase intensity in pushups (screw your arms into the floor without actually moving your hands).
Kicked my ass