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You just need a set of kettlebells and 5 moves to build full-body strength and muscle

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Look no further than this kettlebell for beginners workout to build muscles throughout your body. It takes only 15 minutes to complete, increases full-body strength and muscle, and requires only one set of the best kettlebells and an exercise mat.

Kettlebells are a strength and conditioning tool that is well-known for testing stability, coordination, and balance. They are also more versatile than dumbbells, allowing you to get creative with even the most popular and overused workouts.

Best of all, this program is designed for novices, and each technique can be scaled to your abilities. Here’s how to do it, along with some trainer advice for packing the most punch while working.

Watch the 5-move kettlebell workout by Kettlebell Kings

Prepare to work your chest, arms, shoulders, back, glutes, and legs in just 15 minutes with five movements. Your core muscles will also work hard to keep your trunk stable throughout, contributing to overall strength development.

Here are the exercises:

  • Overhead press x5 reps
  • Deficit push-ups x10 reps
  • Front rack squats x5 reps
  • Alternating reverse lunges x10 reps
  • Gorilla rows x12 reps (each side)

It’s not clear how the guys at Kettlebell Kings Austin want you to structure this workout. You could approach it as one big set, going through the exercises above, resting a minute between rounds, and then continuing for numerous sets. We advocate setting a 15-minute timer and completing as many rounds as possible (known as an AMRAP), resting only when necessary.

Kettlebells for beginners: Trainer tips

During the dual overhead press reps, brace your stomach to maintain your torso tight and your core engaged, which will create a sturdy foundation for lifting. The press generally works the deltoids (shoulders), pectorals (chest), upper trapezius (back), and triceps (arms), while also producing power from the core.

This version is a strict press, so if you find yourself arching your back or using your legs for greater pushing strength, lower the weights of your kettlebells and concentrate on strict form by just using your upper body to drive movement.

Deficit kettlebell push-ups and front rack squats are common compound exercises in both upper and lower body workouts. Neither reinvents the wheel. But, as the adage goes, if something isn’t broken, don’t fix it. If you’ve never done push-ups with kettlebells before, start by laying them down and practicing with your hands on the bells. When you feel more comfortable with the deficit, switch to holding the handles, which will put extra strain on your wrists and forearms.

Deficits provide for a wider range of motion since your chest must travel further to reach the ground, working the arms, chest, and shoulder muscles for longer. If the front rack loading becomes excessive during the squats, load one side with a kettlebell and remember to switch sides.

kettlebell

Don’t be fooled into thinking this makes for a smoother ride; research shows that unilateral training can help improve strength and power for single-sided movement patterns, which can also improve your functional training capacity because single-sided movements like walking or running occur in our daily activities.

Remember that consistent exercise yields better results than one-time training. To gain muscle, you’ll need to use training approaches such as progressive overload, which is adjusting your plans to increase exercise volume and intensity gradually.

In this brief video, the kettlebells are gripped by the sides of the body during the lunges. You can front rack them if you wish, or use one kettlebell to test your balance and lower body stability. Reverse lunges are less impactful on the knees than front lunges and walking lunges, and many individuals find it simpler to balance this way, particularly beginners, although you could load the legs with either choice or both.

The back exercise, gorilla rows, should be done alternately. Hinge forward at the hips and maintain your back flat as you row with control over the kettlebell. If you notice yourself swinging the weights, lower the weight range and practice pushing the bell toward your hip with power, then lowering it slowly to the ground.

All of these workouts are suitable for beginners. Many conventional resistance-based routines include squats, lunges, rows, presses, and push-ups, and two of these are among the ‘big 5’ compound lifts in weight training.

If you’re new to kettlebell training, we recommend learning how to properly grip a kettlebell so you can get the most out of each move. For those seeking for a short kettlebell workout, this one hits all major muscle groups in just 15 minutes with five moves. What is not to love?

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