10 Minute Beginner Kettlebell Workout: Swings & Goblet Squats

This video is a short skill practice from my Kettlebell 101 course, built around two foundational lifts: the two-hand swing and the goblet squat. It’s a simple, 10-minute session, but it covers a lot when it comes to learning how kettlebells are supposed to feel.

We’re using a descending ladder—swings paired with goblet squats—to practice timing, tension, breathing, and control. I coach you through the entire session, calling out specific cues as we go so you can focus on one thing at a time instead of just rushing through reps. Think clean hinges, strong leg drive, solid breathing, and staying connected through your core.

You can use one bell or two, go lighter or heavier, and repeat this session as often as you like. The goal isn’t to smoke yourself—it’s to get better at the movements. This is exactly how we use short practice sessions inside Kettlebell 101 to build strength and skill without beating your body up.

If you like this style of training, Kettlebell 101 walks you step by step through the swings, squats, get-ups, presses, and the skill practices that tie everything together—so you’re not guessing and you’re not relying on random workouts.