I often wince when I see a relative newcomer to exercise making their way over to the kettlebell rack.
There’s no doubt that kettlebell training is a fantastic way to build real-world strength and mobility, but its signature move—the kettlebell swing—is a difficult exercise to execute safely. As such, kettlebells are often the chief culprit for gym-based injuries.
I speak from experience, having injured my back more than once by swinging a kettlebell that’s too heavy. That’s why I was pleasantly surprised when I saw trainers Lauren Pak and Adriell Mayes share a safe and sensible kettlebell workout on Instagram, complete with beginner-friendly modifications.
The short clip sees Pak and Mayes demonstrate five kettlebell exercises that will work all your major muscle groups.
The windmill exercise, in particular, should provide a unique challenge for your abs and obliques that will make you wonder why you ever spent so much time doing planks and crunches.
For each exercise, Pak offers a modified, easier option, while Mayes provides an advanced variation. Below I’ve included form tips to help you execute Pak’s modified version of this full-body kettlebell workout, and provided suggested sets, reps and rest periods.
As Pak says, “Have fun, work hard and enjoy those kettlebell gains.”
How to do the workout
If you’re new to kettlebell training, start with a light kettlebell and give yourself plenty of rest between sets so that you are able to execute every exercise with good form. Make it a habit to engage your core before beginning each exercise.
I suggest performing each move for 30 seconds (or 30 seconds each side for the unilateral movements, so the bench row, kneeling windmill and single-leg deadlift) and resting for 30 seconds between exercises. Rest for one minute at the end of the circuit, then aim to complete two to four circuits in total.
1. Goblet clean and press
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