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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