Why do we exercise? Usually, it’s because we want to get fitter, stronger and leaner.
But certified trainer and movement specialist Joshua Dillaha says that learning to move well should be at the top of that list, too.
“I spend a lot of time teaching new clients how to move well before worrying about heavier loading,” says Dillaha, who’s the founder of Semper Fitness Training.
To encourage better movement patterns, the trainer often turns to one piece of gym equipment in particular: the kettlebell.
“Kettlebells encourage more natural, athletic movement,” he says.
“They’re great for teaching beginners how to hinge, brace, and move with intention without overwhelming them with complexity.”
Here is a full-body beginner-friendly kettlebell routine that Dillaha says will reinforce the basic principles of moving well.
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Full-body kettlebell workout
Dillaha recommends performing three rounds of each exercise.
You will likely need a couple of kettlebells to play with—something heavy for the deadlift, squat and farmer's carry, and one lighter option for the rest of the workout.
Perform each exercise with good form, resting one to two minutes between rounds.
1. Kettlebell deadlift
Sets: 3 Reps: 10-12
How to do it:
- Stand with a kettlebell between your feet.
- Push your hips back to hinge down and grasp the bell with both hands.
- Retract your shoulder blades to engage your upper back muscles.
- Stand tall by driving your hips forward.
- Slowly lower and repeat.
Targets: Glutes, hamstrings
2. Goblet squat
Sets: 3 Reps: 10-12
How to do it:
- Stand with feet shoulder-width apart.
- Hold a kettlebell close to your chest.
- Sit your hips back and bend your knees to lower into a squat, keeping your knees wide apart.
- Lower as deep as you can without allowing your back to round or knees to cave in.
- Push through your feet to stand.
Targets: Legs, core
3. Kettlebell row
Sets: 3 Reps: 8-10 each side
How to do it:
- Stand with a kettlebell between your feet.
- Hinge forward from your hips so that your torso is nearly parallel to the floor.
- Hold the handle of the kettlebell with your right hand.
- Retract your shoulder blades to engage your upper back muscles.
- Pull the bell toward your right hip.
- If helpful, you can keep your other arm out wide to maintain balance.
Targets: Upper back
4. Kettlebell hip bridge
Sets: 3 Reps: 12-15
- Sit on the floor with your knees bent and feet flat on the floor, close to your butt.
- Place the kettlebell on your hips or upper thighs.
- Drive your hips up until you’re in a straight line from knees to shoulders.
- Squeeze your glutes at the top, then lower slowly to tap the floor and repeat.
Targets: Glutes, lower back
5. Kettlebell halo
Sets: 3 Reps: 8 each direction
How to do it:
- Stand with feet hip-width apart.
- Grasp the handles of the kettlebell and hold it upside down, so the base is facing up.
- Brace your core and glutes to support your spine.
- Now slowly circle the bell around your head.
- Alternate directions with each repetition, completing 16 in total.
Targets: Shoulders, upper body control
6. Suitcase carry
Sets: 3 Time: 30-45 sec
How to do it:
- Stand beside the kettlebell.
- Hinge at your hips to lower your torso and take the weight with one hand.
- Drive your hips forward to stand.
- Keeping your core engaged to maintain an upright posture, walk with the weight by your side.
- Set the weight down after 30-45 seconds and switch sides.
Targets: Core, grip, posture
