Written by female personal trainer, London based, Justina Triasovaite.

In this beginners kettlebell workout exercise I’m going to show you how to work your full body only with one movement. This is very good for beginners because all you need is to know a few simple rules.

For this kettlebell exercise you need to concentrate. Bear in mind you need some gym experience or some sort of exercising experience for this type of training.

About this kettlebell exercise

This kettlebell workout movement called “kettlebell swing” is the first first movement where you should learn before starting doing any other exercise with kettlebells. It works for your full body, starting from hamstrings followed by gluts, lower back, trapecious and deltoids.

So, as you can see, it covers the biggest muscles on your body which is essential to daily living. ​

Remember to:

Remember to warm up hips and shoulders before doing this exercise. 

Rules to follow

Here are the rules you need to follow:

FIRST RULE – Power comes from the hips.
SECOND RULE – No matter what, keep your legs straight!
THIRD RULE – Keep hinging through your hips.

Places where you can do it

EVERYWHERE: gym, park, at home, anywhere you like.

Benefits of this kettlebell workout

  • Improved posture
  • Shaped gluts
  • Strong legs
  • Lower back pain managing
  • Improved overall body strength
  • Perfect cardio vascular and muscular workout

Common mistakes

Swinging using lower back instead of hips
Using shoulders to lift kettlebells instead of hips
Using too low weight for your exercise

General nutrition

High protein intake and moderate carbohydrate intake will be the best mixture to achieve a healthy looking physique.

Ready to give it a go?

You need to perform this exercise at least twice a week for 15/20 minutes in order to SEE RESULTS in around 4 to 6 weeks time!


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

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Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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