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Beginner Kettlebell Moves

For a beginner, if you wanted to perform these as a workout you could work through the exercises doing 2-3 sets of each for 10-12 reps and see how you get on. Rest times could be 1-3 minutes between sets.

KB Floor Press

  • Works the chest (pectorals), front of the shoulder (anterior deltoid) & back of arms (triceps).

  • Horizontal push movement (shoulder flexion, horizontal shoulder flexion, elbow extension).

KB Romanian deadlift (RDL)

  • Works the back of the legs (hamstrings), bum (glutes), lower back (spinal erectors) and grip.

  • Hip hinge movement (hip extension, little knee extension, some spinal flexion & extension).

KB Bent Over Row

  • Works the back (lats, rhomboids, traps, erectors etc.) and front of arms (biceps).

  • Horizontal pull movement (Scapular retraction & depression, elbow flexion etc).

KB Sumo Squat

  • Works the legs (Quads & hamstrings) and bum (glutes).

  • Squatting movement (Hip and knee flexion & extension, ankle dorsiflexion, spinal flexion & extension)

KB Single Arm Overhead Press

  • Works the shoulder (deltoid) and back of arm (tricep) as well as the trunk/core (abdominals, obliques) via isometric contraction.

  • Vertical push movement (shoulder flexion, elbow extension)

KB Glute Bridge

  • Works the bum (glutes) and back of legs (hamstrings).

  • Hip extension movement.

KB Single Arm Overhead Carry

  • Works the trunk/ core, the shoulder (deltoid) and arm (tricep) as well as grip.

  • Anti lateral flexion, shoulder flexion, elbow extension.

I’ve included spinal flexion and extension on the squat and deadlift as it’s impossible not to flex the spine to some degree when lifting heavy weights.


Let that sink in.


Ideally we would aim to keep our spine in slight extension during the RDL for example but it’s not a one way ticket to snap city if the back does flex during the movement.