Quick 4-Minute Kettlebell Routine at Home | Swings, Squats & Deadlifts|Home Workout, by GlowFit on YouTube. 3 min 59 s.
- Video length
- 3 min 59 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear your space and warm up for about 30 seconds. March on the spot, roll your shoulders and do a few bodyweight squats and hip hinges so your joints are ready.
Do kettlebell halos for around 30 seconds. Hold the bell by the handle at chest height and circle it close around your head, then reverse direction. Keep your ribs down and your core braced.
Move into kettlebell squats. Hold the bell at your chest with both hands, sit your hips back and down, keep your chest tall, and push through your whole foot to stand. Knees track over your toes.
Set up the deadlift with the bell on the floor between your feet. Hinge at the hips, keep a flat back, grip the handle and stand tall by driving your hips forward. Squeeze your glutes at the top.
For swings, hinge and hike the bell back between your legs, then snap your hips forward to float it to chest height. Your arms stay relaxed and the power comes from your hips, not your shoulders.
Do the lifts and side pulls next. Lift the bell from the floor to shoulder height with a straight back, then pull it across your body with control. Keep your wrist neutral throughout.
Finish with the lateral core move. Hold the bell at your chest or by your side and lean or side-bend slowly away from it, then return. Keep the movement small and controlled.
Cool down for 30 seconds with slow walking and gentle shoulder and hamstring stretches. Put the bell down safely by hinging and placing it between your feet, not dropping it.
Tips and common mistakes
Pick a weight light enough that you can keep a flat back on every deadlift rep.
Stop the set as soon as your form gets sloppy, since four fast minutes is not worth a tweaked back.
Breathe out as you stand or swing and keep your ribs stacked over your hips.
If you have back problems or are new to lifting, check with a doctor or coach before starting.
Questions
How heavy should my kettlebell be?
Choose a weight you can swing and deadlift for the whole circuit without rounding your back. Many beginners start around 6 to 8 kg, but the right weight is the one you can control.
Can I do this routine every day?
It is short, but it still loads your back and legs. Two to four sessions a week with a rest day in between is a safer habit than daily swings.
What if I cannot do a full swing yet?
Practice the hip hinge and deadlift first, then add a small swing. Keep the bell close to your body and let your hips do the work.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
