Kettlebell training is a powerful way to work multiple muscle groups at once, helping you build explosive full-body strength. With each move, kettlebell exercises raise your heart rate, boosting both cardiovascular fitness and calorie burn.
This beginner-friendly workout, created by Chicago-based personal trainer Big Chriss, requires just one kettlebell to engage the whole body. Make sure you watch the moves carefully and copy the trainer's exact form to avoid injury.
How to do Big Chriss’s workout
There are six moves to master. Repeat the moves 15 times (on each side of the body if the move is unilateral) and aim for three sets in total.
- Kettlebell swing
- Bent-over row
- Weighted marches
- Reverse lunges
- Side bend
- Romanian deadlift
Chriss uses a 25lb kettlebell but beginners should start lighter, ideally 13–17 lbs.
Copy each of the moves in this routine without a weight first, to make sure you're comfortable with them. Moves like the weighted march require balance and core strength, so brace the midline muscles before lifting the kettlebell.
Tips for beginners using kettlebells
Engage your core and avoid rounding your back during hip hinge exercises like the swing.
As one of the best-known kettlebell moves, the swing can take some practice. It involves hinging at your hips to drive the weight between your legs and swinging it up to chest height in one fluid motion.
Squeeze your glutes as you swing up, engaging the posterior (back of the body) muscles to support your spine. We recommend that you read our guide on how to do a kettlebell swing before you attempt to do one.
Due to their off-center weight, kettlebells require good grip strength. The weights will also challenge your forearms, wrists and fingers. Make sure you've grasped the weight securely before you start exercising.
