Kettlebell Workouts for Beginners: Exercises, Benefits, and How to Start
The use of kettlebells can be traced back to 1700s in Russia, where they were used “as a counterweight for market produce scales.” In Russian, a kettlebell is called a “girya,” and was first mentioned in a dictionary in 1704. Some say that a kettlebell looks like a cannonball with a handle. Others say a teapot without a spout (this makes a bit more sense for English users, hence the name). Some 200-plus years later, the use of kettlebells in sport was introduced in 1948. Now, you’ll see them used in plenty of ways throughout cross training, HIIT classes, and other phases of training.
Kettlebells come in all different weights and sizes. Some are made of cast iron, others might have a rubber coating on the outside of the cast iron surface for reduced noise when clanking together and added durability, and you can find steel variations of kettlebells. Gyms might also have a varying weight selection of kettlebells to choose from, from as light as 2.5 lbs., to heavier than 100 lbs. The weight in which you choose to use a kettlebell might vary from movement to movement, but it’s always important to consult with your physician before beginning a new exercise program.
The Benefits of Kettlebell Workouts
The benefit of working out with a kettlebell is the fact that a singular kettlebell can be used to complete an array of movements and workouts. That means less space might be needed, less equipment, and if you’re in a time crunch to get a sweat in, you can make it work. Working with a kettlebell can also be used in exercises that are designed to help with things like mobility, core strength, grip strength, and functional movements. For example, something like a farmer’s carry not only works on your grip strength, but can also help you carry heavy things during work and other times of the day. A lot of what you do in the gym translates to what you do outside of it.
Thanks to their design of having the weight hang below the handle, using kettlebells allows you to move with an extended range of motion. Movements like a kettlebell swing activate your abdominal muscles, glutes, hamstrings, hips, lats, shoulders, and chest. Other movements like Turkish get-ups put emphasis on your core and shoulders. By working with a piece of equipment that requires you to keep things in balance, you’re engaging multiple aspects of your body at once.
How to Use a Kettlebell Effectively
The key to any good exercise is to do it as smartly as possible. That means not going too heavy to start out and making sure your form is as good as it can be. For those new to kettlebell workouts, seek out a trainer to help you perfect your form, and always consult with your physician before beginning a new exercise program.
For kettlebell training, here’s a few things you’ll need to know when it comes time to pick up your weight and get to work:
Grip it correctly: To properly grip a kettlebell, you’ll want to have your hands next to each other at the center of the handle with your fingers wrapped around it. Make sure you’re not gripping too tightly and be sure to keep your wrists straight. On a movement like a kettlebell swing, you don’t necessarily want your grip to be so loose that the kettlebell is moving and unstable, but you don’t want to have it in a chokehold, either.
It’s all in the hips: Kettlebell swings, squats, Turkish get-ups—whatever movement you’re planning to do will almost always include needing strong and proper hip movement. Remember to hinge at your hips instead of bending your back and to keep your chest up. Your power on most kettlebell movements will be from driving your hips back and forth.
Use your core: Squeezing and engaging your core during any kind of workout is pretty much essential. Think of your core as your foundation. A strong, engaged core helps you stay stable. A tip to keep your core engaged would be to imagine something being thrown at it. What would your response be?
Get a feel for the movement: A few warmup reps is never a bad idea. Start off with a lighter weight than what you’d plan on using, if possible, then work your way up comfortably to the weight you’re planning on using for the workout.
The Best Beginner Kettlebell Movements to Master
You’ve walked into the gym during rush hour. The benches are packed. The free weights are scrambled out of order. Your entire training plan you had lined up before entering the parking lot has been compromised. Fear not, though. It’s time to grab a kettlebell and get to work on the best beginner kettlebell movements you can do to add to your training. Here are a few beginner-centric moves to try.
Kettlebell Clean: The kettlebell clean is big on hinging at your hips and finishing with it in a front rack position at your chest. To do this, place the kettlebell between your legs, just a bit in front of you. Keep your legs shoulder-width apart. Begin to hinge at the hips and grab the kettlebell with one hand having your thumb facing in, almost like you’re doing a “thumbs down” gesture. From here, drive up with your hips, using that power to bring the kettlebell forward. You’ll pull the kettlebell up without swinging it, but instead keeping it close to your body. Once it’s at your chest, rotate your arm and put the kettlebell in the racked position, being sure not to have it bang into your forearm. This should be a smooth transition.
Goblet Squat: A movement that really makes sure you’ve got an engaged core and are hinging correctly, a goblet squat is a variation of a normal squat. How you hold the kettlebell is your choice. Some athletes will hold it with both hands at the ends of the handle. Some might turn the kettlebell upside down and hold it from the bottom with the handle facing down. Have your feet shoulder-width apart, hinge at your hips, keep your chest high and proud, and your back flat. Feel the drive in your heels, and perform a squat.
Kettlebell Swing: A classic kettlebell movement, the kettlebell swing uses the momentum of the weight powered by the power generated by your hip drive, engaging your entire posterior chain. Typically, a kettlebell swing will go as high as eye-level, while other variations may ask for a swing to go up above the head at 180 degrees. Regardless, you’ll want to stand with your feet shoulder-width apart, holding the kettlebell with both of your hands. Hinge at your hips, bringing the kettlebell between your legs while bending your knees slightly once it passes through. Drive your hips forward and use that momentum to push the kettlebell forward, bringing it to shoulder height or just about there. To give you a better idea of the hinge at the hips, think of yourself as a center in football practicing a snap.
Turkish Get-up (optional advanced move): This one’s a core burner if you’re ready for it. You’ll want to go lighter on the weight, as this movement really calls for abdominal strength and focus. Start by laying on the ground with your left leg bent, holding the kettlebell with your left arm, the handle resting on the top of your forearm, straight up as if you were doing a bench press. Your right arm is lying diagonally on the ground. From here, you’ll roll over onto your right elbow. Next, extend your right arm so that your hand is on the ground and arm is fully extended. Drive your hips up and pass your right foot through so that your knee is bent and your right foot is just behind your left. Lastly, you’ll come up in a kneeling position and then stand up with your legs back at a shoulder-width stance. To do the other side, you’d just switch your starting position to holding the kettlebell in the right hand and having your right leg bent when lying down.
Kettlebell Training FAQs
Q: Can kettlebells replace dumbbells?
A: Sure, it would mostly depend on what your fitness goals are. Kettlebell exercises are great for things like functional training and conditioning, as they let you perform explosive and dynamic movements that target multiple muscle groups at a time. On the other hand, dumbbells let you perform more isolated movements like curls, shoulder presses, and chest press variations, letting you focus on one muscle group at a time opposed to multiple. It’s all subjective to what your goals entail.
Q: What weight kettlebell should a beginner use?
A: It’s always a good idea to start light and work your way up to a weight that you feel comfortable with while also presenting a bit of a challenge. If you’re just getting into kettlebell exercises and want to master the movements, start light and stay light until you’re comfortable. Most gyms that carry kettlebells will have an array of weights and sizes, so see what’s right for you and go from there.
Q: What are the main benefits of kettlebell training?
A: The benefits of kettlebell training include the lack of space and equipment needed to get a full-body workout when you want, where you want. Kettlebell movements like swings, Turkish Get-ups, and squats all require you to use your core and really engage your posterior chain. Compared to other workouts like a chest press with a barbell and a dumbbell bicep curl, kettlebell movements focus on an array of muscle groups—from your core and hips to your glutes and hamstrings—while traditional movements might focus on one or two at a time.
Q: Which kettlebell exercises should beginners start with?
A: Movements like the kettlebell swing, deadlift, goblet squat, and clean are great starting points. They all target multiple muscle groups and involve hinging at your hips, while helping provide you with a workout that gives you a bit of everything.
Q: What should I wear when training with kettlebells?
A: Moisture-wicking clothing is your best friend. It’ll keep you cool and dry when you’re getting into the thick of your workout. Workout clothes that are stretchy will allow you to move freely when you’re swinging the kettlebell around, too, as well as limit bunching and chafing. Less chafing and snagging means more time to focus on the work at hand. Invest in a good pair of training shoes. Training shoes are built to provide cushioning and support for explosive movements. Higher support training shoes are made to provide extra support and stability for lifting.