Kettlebells are an awesome training tool for strength, flexibility, and endurance. They are incredibly versatile and the amount of different exercises we can do with them is vast - but which exercises are best for beginners trying to learn the basics? Here is an outline of my top 5 kettlebell exercises for beginners. Note that all of these exercises can be done with one kettlebell - that's all you need to get started!

1.) The KB Deadlift

A great exercise for the legs, hips, core, and back. With the kettlebell between your feet - roughly between the heels - sit down like you're sitting back on a chair behind you, grab the KB with both hands, and stand up with it. That's one rep.

2.) The Swing

Start in the same stance as the deadlift. Now, instead of simply picking the weight up, snap the hips (like you're jumping) and let the kettlebell swing up to about chest level. Keep the arms relaxed and the shoulders down and back!

3.) The Clean

This exercise is to be performed with one arm. Starting with the kettlbell on the floor, snap it straight up to shoulder level, using the hips to generate force. To get the KB around your hand without smacking your wrist, think of 'punching' your hand around the 'bell.

4.) The Front Squat

With the KB in the rack position (finish of the clean), perform a squat. Keep the chest up and shoulders down and back! And remember to sit back - and keep the knees behind the toes.

5.) The Press

Starting from the rack position again, press the KB directly overhead. You want the arm to go up and slightly back - the ear should disappear from the side.

These exercises are obviously just a start. Learn these basic five before you move on to more advanced ones. They can be done by themselves in sequence, for 2-3 sets of 12-15 reps each, for a great total body workout, or 'vertically loaded' - done one after another with minimal rest - for a killer circuit. Enjoy!

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