Never used a kettlebell before? Start with this beginner-friendly routine to build strength all over safely

I often wince when I see a relative newcomer to exercise making their way over to the kettlebell rack.

There's no doubt that kettlebell training is a fantastic way to build real-world strength and mobility, but its signature move—the kettlebell swing—is a difficult exercise to execute safely. As such, kettlebells are often the chief culprit for gym-based injuries.

I speak from experience, having injured my back more than once by swinging a kettlebell that's too heavy. That's why I was pleasantly surprised when I saw trainers Lauren Pak and Adriell Mayes share a safe and sensible kettlebell workout on Instagram, complete with beginner-friendly modifications.

The short clip sees Pak and Mayes demonstrate five kettlebell exercises that will work all your major muscle groups.

The windmill exercise, in particular, should provide a unique challenge for your abs and obliques that will make you wonder why you ever spent so much time doing planks and crunches.

For each exercise, Pak offers a modified, easier option, while Mayes provides an advanced variation. Below I've included form tips to help you execute Pak's modified version of this full-body kettlebell workout, and provided suggested sets, reps and rest periods.

As Pak says, "Have fun, work hard and enjoy those kettlebell gains."

How to do the workout

If you're new to kettlebell training, start with a light kettlebell and give yourself plenty of rest between sets so that you are able to execute every exercise with good form. Make it a habit to engage your core before beginning each exercise.

I suggest performing each move for 30 seconds (or 30 seconds each side for the unilateral movements, so the bench row, kneeling windmill and single-leg deadlift) and resting for 30 seconds between exercises. Rest for one minute at the end of the circuit, then aim to complete two to four circuits in total.

1. Goblet clean and press

Time: 30sec

Form tips: Be sure to start with the kettlebell close to the center of your body—the further from your midline, the greater strain it will exert on your lower back. While the keen-eyed among you will notice that this move does include a type of swing to bring the weight from low to chest height, the bell always remains close to Pak's body. Do likewise.

2. Bench row

Time: 30sec each side

Form tips: To minimize any additional pressure that could aggravate your lower back, take time to get your setup right. Use a sturdy box or table and keep your feet shoulder-width apart. Your hand and feet should create a triangle of support. Keep the kettlebell in the center of this triangle throughout the exercise to protect your lower back.

3. Kneeling windmill

Time: 30sec each side

Form tips: If unsure about this move, first practice it without holding a weight. Remember to keep your eyes on the weight from start to finish. That will help ensure the weight is stacked safely over your wrist, elbow and shoulder, so you can focus on controlling the rest of the movement with your abs and obliques.

4. Supported single-leg deadlift

Time: 30sec each side

Form tips: Again, practice this move without a weight if you're unsure of the technique. If your hamstrings are especially tight (who's aren't?) your range might be limited—only lower as far as you can while maintaining a flat back. Concentrate on sitting your hips back, then driving them forward to initiate each element of the lift.

5. Heel-elevated goblet squat

Time: 30sec

Form tips: Raising your heels with wedges or resting them on thin weight plates will provide a greater challenge for your quad muscles (the muscles on the front of your thighs). It will also make it easier to perform each squat if your ankle range of motion is limited. Try versions with and without your heels elevated to see what works best for you.

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