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Beginner kettlebell workout!

22nd November 2019

Kettlebells are a gym favourite, and easy to understand why! They provide an effective full body workout, by working key parts of the body through a variety of exercises.

Follow these five kettlebell workouts from Greatist to stimulate those glutes!

Kettlebell Swing

Three sets of 20 repetitions

  1. Stand with feet a little wider than shoulder-width apart.
  2. Hold a kettlebell with both hands, keeping arms straight.
  3. Bend knees slightly, hinge forward at hips, and maintain a flat back. 
  4. Swing the kettlebell back between your knees.
  5. Use the momentum to return to standing, drive your hips forward, and squeeze your glutes.
  6. Bring the kettlebell up to shoulder height, still keeping arms straight.

Video demonstration - https://www.youtube.com/watch?v=YSxHifyI6s8

Kettlebell Romanian Deadlift

Three sets of 10 repetitions

  1. Stand with feet shoulder-width apart. 
  2. Grab a kettlebell with an overhand grip and straighten your arms.
  3. Bend knees slightly and send hips back, hinging at hips.
  4. Drive your feet into the floor and stand, like you’re pushing the floor away. Repeat.

Video demonstration - https://www.youtube.com/watch?v=Uc5rP5xs7qQ

Kettlebell High Pull

Three sets of 20 repetitions

  1. Place the kettlebell in front of you.
  2. Start in a squat position and grab the kettlebell with an overhand grip using both hands.
  3. Explosively drive upward. As you stand, bring the kettlebell under your chin and lift elbows above shoulders.
  4. Return to a squat position and repeat.

Video demonstration - https://www.youtube.com/watch?v=Li4g5p6s2eM

Kettlebell Renegade Row

Three sets 10 repetitions (each side)

  1. Place two kettlebells shoulder-width apart on the floor.
  2. Start in a push-up position, with hands gripping the kettlebell handles. Keep arms straight and make sure wrists are facing one another.
  3. Lift right hand off the floor, gripping the kettlebell and drawing elbow back behind you.
  4. Return the kettlebell to the floor and do a push-up. Repeat on the other side.

Video demonstration - https://www.youtube.com/watch?v=te1rv8hxg-k

Kettlebell Front Squat

Three sets of 10 repetitions

  1. Grab the kettlebell with your right hand.
  2. Straighten left arm out to the side for balance.
  3. Start in a low squat position. Engage your core, then stand straight up.

Video demonstration - https://www.youtube.com/watch?v=wRmiqpizfNM

Want to try these exercises? Download our free Day Pass here to carry out these exercises in our facilities!