Top 6 Kettlebell Exercises for Beginners | Hannah Eden

Onnit Athlete & Coach Hannah Eden takes you through her top 6 kettlebell exercises for beginners. These exercises are great for both at-home workouts and workouts in a gym.
► Shop Onnit Kettlebells: bit.ly/3o9GuCz
► Beginners Guide to Kettlebell Training: bit.ly/3RGT4H0
00:00 - Intro
00:10 - Single-Kettlebell Deadlift
03:08 - Single-Kettlebell Squat
05:37 - Single-Kettlebell Hinge
06:50 - Single-Kettlebell Swing
10:30 - Single-Kettlebell Clean
14:50 - Single Kettlebell Press
| Benefits of Kettlebell Workouts |
If you’re not sure exactly what training with kettlebells can do for you, here’s a rundown of the selling points.
Kettlebell training builds muscle and strength like any other type of resistance training, but it’s especially good for developing body awareness and good movement skills at the same time, and that will transfer over to any other kind of training or athletic activity you’re interested in.
The kettlebell’s offset loading also ensures that virtually any exercise you do will be a core exercise, as your core keeps your whole body from getting pulled out of alignment. Meanwhile, the kettlebell’s handle is slicker and less accommodating than a dumbbell’s, meaning that your grip/forearm muscles will have to clamp down harder.
Whereas you may need several pairs of dumbbells to get a full-body workout, you can do the job with only one or two weight increments when you use kettlebells.
One of the reasons kettlebell training is so effective is that it works everything. You don’t need to think about whether you’ve done enough work for one muscle or another, because in a well-balanced kettlebell workout, you’re sure to cover them all. As discussed earlier, kettlebell training is particularly demanding of the core and the grip, so you can be sure your abs and forearm muscles will get stimulated no matter what exercises you perform.
Any full-body kettlebell workout should include some squatting, hip-hinging, pressing, rowing and rotational movements.
| Follow Hannah Eden |
► KZbin: / hannahedenfitness
► Instagram: / hannaheden_fitness
Hannah Eden is a fitness entrepreneur, influencer, and philanthropist whose unstoppable drive to help others is making the world a better place. Eden drew international attention in 2018 when she biked and ran Iceland’s 828.6-mile Ring Road in just nine days to honor her best friend, Jessica Boswell, who passed away from cancer. Eden raised nearly $60,000 for cancer research and the Serene Soldier Foundation, a group founded in Boswell’s memory that works to give cancer patients and their families a happy Christmas.
In late 2015, at age 24, the London native founded PumpFit Club, a boutique studio located in the heart of downtown Fort Lauderdale, FL, where she hosts group classes that offer a unique approach to HIIT training.
You can work out with Hannah from anywhere in the world using her Daily Sweat program, HEF Training App, or individual Ebook Challenges, which are all available on her website, hannahedenfitness.com.
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[@Onnitofficial]

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[@__ThisisJ__]

Do you ship in France?

[@stephenalfaro1350]

THIS IS HOW YOU MAKE A VIDEO FOR BEGINNERS THANK YOU

[@iblisthemage]

She is SO CLEAR in her instructions. I have never seen anything like it. And I watch a loooot of fitness videos.

[@allison_in_canada]

This woman is brilliant. It's one thing to be able to execute a move with precision and excellent form, but entirely another to be able to explain the movement in a way that others will be able to reliably replicate. Thank you.

[@patrickokeeffe4787]

I agree that she explains all movements brilliantly and sound like a great coach. The only gripe I would have is that some of the movements she offers are not beginners exercises in my opinion and the video also lacks critical information. The swing in particular should be omitted until a beginner builds up on the fundementals of the Deadlift. You got to remember that a high percentage of "beginners" are probably going to be obese or overweight, have never exercised, and have mobility issues and would be lucky enough to be able to do a good squat let alone do a dynamic movement like a swing in the beginning. They will probably end up getting injured. Likewise, the clean should be omitted too until you master a basic pulling movement like the row. But I would do the clean first when ready before the swing because it is important to know how to get the KB up off the floor first even before swinging it. I would have omitted the Kettlebell Hinge as you are already doing that type of movement in the deadlift and would have replaced it with that simple row. Then I would also have showed a suitcase carry. Now you have a Push (Shoulder Press), Pull (Row), Squat, Hinge (Deadlift) and Carry.....all the basic fundamental movements for a beginner to progress with for a long time. Finally, the critical information that the video lacks is a quick piece on KB sizes and a rough guide on reps and sets. How can a beginner go off and do these exercises when they don't know the sizes of kettlebells to use or for how long (reps and sets) to use them for? So here is my quick guide. For ladies I'd suggest an 8kg for pressing and mastering the squat and a 16kg for deadlifts. The 16kg can be eventually be used for squats too as well and swings starting off. You can then add a 12kg later when you get strong on presses and you will have a nice selection there. For men I'd go 12kg and 20kg and throw in a 16kg later. Our you might get away with a 12kg and 16kg and add the heavier weight afterwards. And make sure you get high quality KB or cheap ones will tear up your hands. As for reps and sets, I'd start easy. Maybe start with 5 reps per set and rest a minute for 2 sets. Then add another one of two sets and when thats easy go up on reps until you hit 12. Then its time to start over with a heavier weight. If you are an obese beginner maybe even start from 3 reps and do your squats bodyweight first because you are already having to lift a big load with your body.

[@HANGRYJIMLODLIFEALWAYSLOD]

Agreed! She is extremely thorough...

[@randolphpinkle4482]

This isn't brilliant, it's competent. If she was brilliant she'd be showing us moves that we'd only have to do once a week that no one else knows about. That's what brilliant would mean.

[@topcatcoolio8807]

You must be her best friend. Into girl power. I wonder who trained her

[@MilanoDynamite]

💯! I appreciate it. I'm very visual learner and seeing it fully explained and proper foam so great!!! I just got my first kettle set w/ my husband. Taking another step into my fitness journey. 💪🏽

[@kirkbrooks9447]

Definitely the best form and technique explanation I've ever seen, sometimes all you need is the right person explaining it a way that reaches you and makes sense. I learned that from 30 years of martial arts and seeing a lot of different instructors, some good and some not so hot. This is certainly makes a lot of sense to me. I'd say it's Black Belt level instruction..😉

[@BillyK79]

Agreed. That whole crew in Austin is next level.

[@samirsharma6312]

Agreed. Dan 10 black belt

[@rikysi3280]

I'm from martial arts too, and I was going to write somenthig very similar.

[@FamousTVvoice]

Exactly, couldn't agree with you more, she's such a great instructor; great form, clearly explained. Other trainers should aspire to teach like she does.

[@M-a-k-o]

100% There is no match for Hannah Eden.

[@sqorpy]

working out for years watching so many vids, this is by far the most detailed and best explanation what and how to and not to.

[@_andrii_u]

What is adviced rep count, please? Especially, for swing, move 4?

[@johnnyaw9830]

I am a Chinese age 72 with your simple clear explanation , I have confidence to try the kettlebell exercise to ease my lower back pain .

[@Onnitofficial]

Best of luck!

[@christinamaria1929]

Seriously one of the best instructional videos I've seen!! Thank you so much!

[@Onnitofficial]

Wow, thank you!

[@fictionalreality1010]

Extremely well done 👏...communication especially from an instructor is so important, but on top of it thru the internet. She has a way to communicate the goal(s) to many different experience levels!

[@samirsharma6312]

Absolutely the best of the best! Broken down to dotting every single i and crossing the Ts. Hats off to the lady. The Wonder Woman of the kettlebell.

[@danaford6742]

I’ve been doing Kettlebell Training for more than 15years , I pong the bells every day . This is the best I’ve seen ( can’t wait to train tomorrow) Great Job

[@__ThisisJ__]

Excellent video, with great explanations from Hannah. She made me realize that when I do swings, my mind is focused on the movement and I stop thinking about shit. Thanks!

[@andersonboy620]

I have seen a lot of kettlebell videos but when practicing it just never felt right... untill I have seen your video. You just did everything right from beginning till end, thanks so much! Thumbs up for Hannah!!

[@Onnitofficial]

Glad it helped!

[@aniaanastasiavonmaydell4357]

I love Hannah Eden- she is amazing. No matter what it is, she will explain it in a way, that you not only understand it, but you are fired up and cant wait to do it yourself. Keep posting and teaching us. Thank you so so much.

[@Onnitofficial]

Couldn't agree more!

[@45valk]

Very cool. I’ll be starting my very first kettlebell workout ever. I’ve always done floor exercises and weights. Now the kettlebell, so looking forward to starting. 😊

[@ThePaulaon1]

Excellent video. Superb instruction!

[@delphina9816]

Super verständlich erklärt …danke ❤

[@jktrader37]

This has to be absolutely the best place to start especially if you’re older and /or vulnerable to any kind of injury, especially and shoulder joints, hips, and the lower back. I can’t thank you enough for this expert and extremely important instruction. !!

[@SilentSiDA]

Brilliant, finally a clear explanation for these movements - thank you

[@cjcoleman5150]

Excellent presentation you have taught this 67yr old alot and made the work out easy when it's done correctly. Thank you so much.

[@anahbabe]

Thank you! You teach super well, its clear, thorough, methodical and you tell us the do's, the don'ts and the why's.... Your the best!

[@chrischausse2819]

Some of the best, if not THE best technique videos out there. Thank you sooooo much for the training !!!

[@martybecker3592]

This is the absolute best description of the correct form for a kettle bell. I have watched several other videos, but your video is definitely focused on form, which is critical to keep from hurting your (My) lower back Thank you

[@pedro67ization]

Outstanding , perfect breakdown, many thanks hannah

[@Medalino]

A perfect demonstration and explanation!! From beginning to end! Bravo!

[@Onnitofficial]

Glad you liked it!

[@raywatlington5651]

I did like that, I learned a lot and I am glad I watched. You understand your subject and conveyed the subject matter beautifully. You have my unending admiration.

[@mitchelhammond8240]

Great demo class

[@user-ft2md2gd4s]

Wow what a super professional explanation. GREAT job.

[@amethystheart88]

I feel so proud. I completed this workout! ❤️ I've done a few of your workouts, and I have to say I find myself laughing while working out because I enjoy working out with you. I've never had that experience with any other workouts I've done in the past. Thank you! 💙

[@kwa_nguyen]

oh wow thank you so much, sis. Ive been getting into kettle bells and have been getting some pain in my lower back and now i know exactly why. DOH! I gotta slow it down and keep re-watching this video and practicing the proper form. thank you!

[@Onnitofficial]

You are so welcome

[@JMc_1]

Excellent detail to the form required so as not to cause injury. Love it!

[@shanefleming4121]

That was fantastic. Great job. Thank you.

[@tinginysss]

It's really nice to look at you, precisely and concretely no rush. Thank you!

[@robertbronkowski3262]

I've been watching a lot of kettlebell instruction videos and this is one of the better ones, explained very well. Thanks.

[@valeriemccallum5021]

This is the best instruction video of proper form and technique that I've ever seen. And I've seen a lot! Anyone picking up a kettlebell, beginner or otherwise should watch this. !

[@Onnitofficial]

Glad you enjoyed it!

[@adanna209]

This is definitely worth👍, saving, sharing and trying..The details are well delivered.

[@seanmoffitt1190]

Huge help. Thanks!

[@the_rollback]

I’d love your explanation for life as well. The best instructions ever!!!

[@andys8483]

Only recently started kettle bell training & these detailed instructions are very helpful in using the correct form,...brilliant 👍

[@Onnitofficial]

Glad you like them!

[@shellysanders5329]

Thank you!!!! No one ever explains body position & movement

[@joshbooker7055]

Outstanding instruction!

[@BENNSHEP]

Br4illiant, i hav just started KB workouts and seen multiple videos and instagrams but this is by far the best. Thanks.

[@TrainOrDie]

impressive instruction, thank you!

[@ulliherzblatt3263]

Fantasticly explained!!!! Thanx so much!

[@lindyska]

So beautifully explained, thank you very much 😊

[@garymoore3446]

Excellent video thank you!

[@axela.9451]

Thank you so much for explaining the Movement in a crystal clear way. Very, very good! So i can avoid the mistakes!

[@geminitwinworld]

I love her she so thourough and precise which is what's missing in 85% workout videos kudos and well done love!

[@therevin7]

Very concise and clear instructions.

[@ewaa37911]

Lovely, thx!

[@SheikhRahman]

Very detailed description! Thank you!

[@Onnitofficial]

Glad it was helpful!

[@Dracolu74]

Great explanation !!!! wow......thank u!

[@JeffreyMcMahon]

Great details in this instruction. For example, not slouching at the top of the deadlift and standing straight with shoulders up are essential for correct spine alignment.

[@lemonbuster8023]

Brilliant. Great Instructor!

[@MeeksLp]

Amazing teaching tips 👏🏾👏🏾👏🏾👏🏾👏🏾

[@fittgyrl5243]

Finally 🤗! Thank you sooo much 🙏🏽

[@michaelbutler6085]

That is the perfect explanation for a beginner. This video helped me with my form and helped fix my poor techniques. Ty!

[@TheRrsierra68]

What an explanation, Thank You, now have to correct my form and get better results at my workout. 👌👋🏾 best regards

[@Onnitofficial]

Happy to help!

[@victormano11]

Excellent, awesome work thank you❤🎉😊

[@kabella22wagner30]

Well done on explaining 👏

[@popscoulter7587]

Excellent instruction 👍

[@Glasshousebc]

Fabulous breakdown, instruction spot on, demo top notch. One of the best I’ve seen on here.

[@darrellettington7468]

This is honestly, one of the best and easiest to understand explanations of these 6 movements I've ever heard. 👏 strong

[@siRodnus]

You're awesome. Great teaching and helpful tips

[@jamelkinloch8036]

Great demonstrations !!

[@petrofskiwilliams8360]

Thanks for sharing

[@tomasnilsson866]

Brilliant stuff, thanks

[@thakurenterprises1094]

Thank you for such amazing video.

[@Onnitofficial]

Our pleasure!

[@turningpointfitness1972]

That is one of the best explanations i have ever seen. Way to go babe!! Great job!! And thank you!!

[@zephaniahguyton9011]

She was great and a very thorough teacher!!

[@ttfan4738]

One of the best instructional videos - very helpful.

[@bro7269]

Wow, this was a great instruction! Thanks

[@raadinrajah1576]

Thank you for this amazing video 😊

[@ricardofarias9920]

This is by far the best video i’ve ever seen! Thanks!!

[@itsjustdorian8927]

Good tips thank you!

[@jorgstegemann4404]

Großartig erklärt und gezeigt. Eine sehr gute Einführung.

[@mimismith8759]

Thanks teach so details and also do the right and wrong. Very helpful🎉

[@BSisko-ek6bi]

This is amazing Hannah Eden, thx for sharing

[@saibabax]

That was great. Thank you.

[@marcchrys]

Excellent breakdown of the techniques, thanks! Sounds ridiculous, but I've only recently grasped the importance of the hip hinge (after many years of doing keep fit)..now I use a side mirror to practise good form.

[@Onnitofficial]

Glad it was helpful!

[@gerometorribio2127]

I just repeated that deadlift mistake this morning, before I ran across this video. Several years ago, some “experts” at a KB workshop correctly identified that I had limited hip flexibility-but didn’t suggest using the legs to augment the range of motion like Hannah did.

[@intansiza]

My fav demo. Very informative. Full of techniques explanation. Superlooveee ❤ from Malaysia 🇲🇾

[@Thatone_Dude21]

Great cues!

[@timothybarry508]

Outstanding!

[@williamlethco7208]

Thank you for that great explanation.

[@ralphg3454]

She explains it so well!

[@Fitshape_Gym_MuswellHill]

Brilliant coaching.

[@earthhorseinstitute7847]

best Kettle bell tutelage I have come across. Thanks Coach Hannah

[@Onnitofficial]

Wow, thank you!

[@craigdaly5111]

Excellent tips here thank you for posting 👍

[@nunogoncalves5675]

Im so happy I came across someone who knows how to teach the correct procedures. Wrong exercising can be detrimental 👏👏

[@user-ss6zt2mo1l]

excellent instruction

[@maxviking3210]

This video was great. Thanx for very good explanation 💪🏻💪🏻

[@mlklotusmann6749]

She's excellent! Thank you

[@thenatural1111]

thank you for the excellent instruction!

[@Onnitofficial]

You are welcome!

[@ucukaoma4551]

Awesome teaching/coaching!

[@Onnitofficial]

Thank you!

[@DRUMXRZ]

fantastic tutorial.. !!

[@carsformersofficial]

Very best explanation! Thank you 🙏🏻

[@Onnitofficial]

Glad you enjoyed it!

[@jamesedwards2687]

Great instruction. Thanks.

[@user-rt1ub8jf1k]

Bravo, excellent video.

[@HYUHE]

Thank you!

[@toddjohnson5176]

Very informative. Excellent video!👍🏽