Kettlebells and tyres are at the heart of most Obstafit sessions at Roath Park. They look intimidating, but every exercise can be scaled for beginners. Here are five we use regularly, and what to focus on when you start.

1. Kettlebell deadlift

Stand with the kettlebell between your feet. Push your hips back, keep your back flat and grip the handle, then stand up tall by driving through your heels. This is the foundation for most other kettlebell work, so it’s worth getting right before anything faster.

2. Kettlebell swing

Once your deadlift is solid, the swing turns it into a powerful hip movement. The power comes from snapping your hips forward, not from lifting with your arms. Start light and keep the swing to around chest height.

3. Goblet squat

Hold the kettlebell close to your chest by the horns of the handle. Sit down between your heels as far as is comfortable, keep your chest up and stand back up. It’s great for legs and for learning to brace your core.

4. Farmer’s carry

Pick up a kettlebell in each hand, stand tall with your shoulders back and walk. That’s it. It builds grip, core strength and posture, and it’s exactly what you’ll be doing when you carry something heavy on an obstacle course. Start with a lighter weight and a short distance.

5. Tyre drag

Attach a tyre to a harness or rope and walk or jog forward with it. It builds legs, lungs and grip, and it’s easy to scale by changing the tyre or the distance. It’s also brilliant preparation for obstacle races, where you’ll often be dragging or carrying something heavy.

Learn them with a coach

All five are safer and more effective with someone watching your form, especially at the start. At Obstafit our coaches set every exercise at your level, so nobody is thrown in at the deep end.

Come and try it

Your first session is free. Email us with your name, phone number and which session suits you, and we’ll get you booked in. We train outdoors at Roath Park Recreation Ground every Tuesday at 6:30pm, Thursday at 6pm and Saturday at 8am.