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10-Minute Kettlebell Workout for Beginners

10-Minute Kettlebell Workout for Beginners — video by The Body Coach TV by Joe Wicks Play · 11:18

Video by The Body Coach TV by Joe Wicks on YouTube · Open on YouTube

Ten 40-second moves with one kettlebell - goblet squats, swings, high pulls, lunges, squat presses, push-ups and deadlifts. A short session for those new to kettlebells; it starts straight in, so warm up first.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
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Step by step 10

Tap a time to watch that step in the video.

  1. Goblet squats: hug the kettlebell close to your chest, squat down deep and drive up through your heels. 0:33
  2. Kettlebell swings: soft knees, hinge back and snap your hips forward with your glutes to swing it to eye level. 1:48
  3. Squat to high pull: squat down, then pull the bell up towards your chin, leading with your elbows. 2:51
  4. Reverse lunges holding the bell at your chest or by your side; lower slowly and drive through the front heel. 3:51
  5. Squat to press: squat with the bell at your chest, then press it overhead, keeping your feet flat. 4:52
  6. Curtsy lunges: 20 seconds stepping the right leg back across your body, then switch to the left. 5:49
  7. Push-ups, from your knees or full: lower slowly with your abs braced and your back straight. 6:48
  8. Kettlebell deadlifts: push your hips back to stretch the hamstrings with a neutral spine, then squeeze up. 8:00
  9. Single-arm swings, 20 seconds each side; keep both hands on the bell if it feels too heavy. 8:52
  10. Single-arm squat to press (thruster), 20 seconds holding it in the right hand, then the left. 9:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hug the kettlebell close to your chest in goblet squats and drive up through your heels
  • Swing by hinging and snapping your hips forward with your glutes, not by squatting the bell up
  • Keep a neutral spine on deadlifts and push your hips back to feel the hamstrings

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups, squat presses, high pulls, thrusters
  • Elbows takes loadpush-ups, presses, high pulls
  • Wrists & hands takes loadpush-ups, kettlebell grip and presses
  • Lower back takes loadkettlebell swings, deadlifts
  • Hips takes loadswings, deadlifts, goblet squats, lunges
  • Knees takes loadgoblet squats, lunges, squat presses, thrusters
  • Upper back moveshigh pulls, swings, deadlifts
  • Ankles & feet movessquats, lunges, swings
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Push-ups from the knees; hold bell at chest for lunges; two hands on single-arm swings

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by The Body Coach TV by Joe Wicks; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety