If you've ever looked at a kettlebell and wondered, "What the hell do I do with that?", you're not alone! But rather than continuing to be intimidated by arguably one of the most valuable workout tools, it's time to introduce yourself to a kettlebell once and for all. Not only is it more versatile (and fun!) than your traditional dumbbell, but it's also great for building strength and mobility. And to top it all off, you actually burn more calories per session [1] as kettlebell work calls for flowing sequences over static reps. To help you get started, we've created a beginner-friendly guide that answers basic questions and then dives into moves that you can incorporate into your own fitness routine.
What is a kettlebell?
We've all had this question at some point! A kettlebell is cast-iron, ball-shaped weight with a single handle. Its unique shape allows you to combine strength and flexibility training and cardio.
How heavy should I start out?
We recommend you begin with a eight-kg (18-pound) kettlebell or 12 kg if you're working just your lower body.
What are the benefits of using a kettlebell?
"Incorporating kettlebell flows into your fitness routine can help you maximize your overall fitness by allowing you to work on various fitness components all at once," said Eric Leija [2], senior kettlebell specialist at Onnit, also known as primal.swoledier [3] on Instagram. "Kettlebell flowing enhances your endurance, strength, and mobility and allows you to explore different movements to keep your routine fun and challenging."
What is a kettlebell flow?
"A kettlebell flow essentially is a combination of individual kettlebell movements pieced together into a seamless 'flow' or routine," Eric said. "An example of this would be sequencing a kettlebell clean, swing, and snatch, then repeating the movements in this order for a given amount of time or repetitions."
Without further ado, here are seven kettlebell exercises to get comfortable doing.
Kettlebell Squat and Swing
This classic kettlebell move will tone your back and shoulders while working your core, all while getting your heart rate up as well! Keep a full grip on the kettlebell to stay in control, since this move is all about the explosive swing you do as you come up from your squat. Learn how to do the kettlebell squat and swing below [4]:
- Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
- As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
- Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep. Complete three sets of 12 to 15 reps.
Single-Arm Kettlebell Swing
- Stand with your feet slightly wider than hips-width distance apart.
- Place a light- to medium-weight kettlebell in your left hand, come into a half squat, and swing the kettlebell in between your legs. Be sure to keep the back flat, engageing your abs, with your weight back in the heels. Stabilize your shoulders by sliding your shoulder blades down your back and toward your spine.
- Thrust your hips forward, squeezing your glutes to swing the kettlebell forward so your arms are parallel with the floor as you stand up. Grab the kettlebell with the right hand, squat down, and swing the kettlebell between your legs again.
- Quickly swing the kettlebell forward, coming to a stand. Remember, the movement comes from your pelvis, not your arms.
- This counts as one rep. Complete three sets of 15 to 20 reps, alternately flowing between sides without any rest.