A kettlebell is a relatively inexpensive lump of iron with a handle that lasts a lifetime. According to coach Dan John, who has been making people fitter since 1979, it is versatile enough to improve strength, mobility, muscle, and cardiovascular fitness. His five-step method for starting kettlebell training is now available to share.
Step one involves learning three fundamental exercises: the kettlebell swing, goblet squat, and press-up. These target the five basic human movements: push, pull, hinge at the hips, squat, and loaded carry. If you are not ready for the swing, you can substitute it with a kettlebell glute bridge.
Step two adds loaded carries into your workouts. This simply means picking up a weight and carrying it at your side, shoulder, or overhead. John says loaded carries offer the most bang for your buck of any exercise.
Step three incorporates a second kettlebell, with key exercises being the double kettlebell clean, double kettlebell front squat, and double kettlebell press. John describes this as the best thing you can do with kettlebells, developing what he calls armour, anaconda, and arrow – muscle, stability, and power.
Step four takes your training outside. Lugging a kettlebell to a park serves as a warm-up and covers your loaded carry work. Step five is to add variety by combining the exercises into different workouts, ensuring you hit all movement patterns regularly.
