New exercise equipment can help liven up your routine — or even help motivate you to start your fitness journey.
Kettlebells, which look like cannonballs with handles, have become a popular strength-training alternative to traditional barbells, dumbbells, and resistance machines because they require the user to engage more muscles at once.
Kettlebell exercises are a great way to improve your strength and cardiovascular fitness because they involve multiple muscle groups at once. This makes them very efficient in terms of the amount of time needed to get a good workout.
Kettlebells were originally used as farm tools in Russia but were reinvented as exercise weights after strongmen performers used them in impressive feats of strength.
You can do a full-body workout using just kettlebells, or you can choose specific exercises to add to your strength-training regimen.
Getting started with kettlebell exercises
You can find kettlebells that weigh anywhere from 8 to 80 pounds.
Kettlebell weight for beginners
If you’re just getting started with strength training, or if you haven’t used kettlebells before, fitness experts suggest:
- For women: 8- to 15-pound kettlebells
- For men: 15- to 25-pound kettlebells
If you want to focus on getting the form right for each exercise, start by using kettlebells that are lighter. You can increase the weight once you have the hang of the correct form.
Kettlebell weight for intermediate to advanced training
If you’re at an intermediate to advanced level in your strength training, fitness experts recommend:
- For women: 18-pound kettlebells
- For men: 35-pound kettlebells
Pacing your kettlebell workouts
It is recommended that you try to work in your kettlebell exercises 2 or 3 times each week.
Try to do 6-8 repetitions of each exercise to start. Once you feel comfortable with that number of reps, slowly start adding more sets.
od Remember to do some warmup exercises for 5-10 minutes before starting your kettlebell workout.
10 Kettlebell Exercises
There are many different types of kettlebell exercises that vary in difficulty.
You will find that certain kettle bell exercises have a natural progression when it comes to training, so it is important to start at the beginning.
1. Kettlebell Slingshot (Kettlebell Around the World)
The kettlebell swing is a great exercise to use as a warm-up, since it helps you adjust to the weight of the kettlebell. It's also a good exercise to use as active recovery in between other exercises, rather than resting. The muscles used in this exercise are the upper trapezius, deltoids, subscapularis, infraspinatus, obliques, abdominals, biceps, triceps, and forearms.
2. Kettlebell Halo
The following text discusses which muscles are used when performing a certain exercise, as well as the benefits of the exercise. The muscles used in this exercise are the upper trapezius, deltoids, subscapularis, infraspinatus, obliques, abdominals, biceps, and triceps. This exercise is a great way to warm up your shoulder girdle, improve your shoulder mobility, and strengthen your shoulders.
3. Kettlebell Good Morning
The following muscles are used in this kettlebell exercise: hamstrings, gluteus maximus, adductor magnus, abdominals, gastrocnemius, and erector spinae. The purpose of this exercise is to loosen and strengthen the hamstrings. It is important to be careful not to arch the lower back during the movement.
4. Kettlebell Single Arm Deadlift
The kettlebell deadlift is a fundamental kettlebell exercise that strengthens most muscles in the body, but it is particularly effective in working the glutes, hamstrings, and quads. It is an excellent starter exercise to practice before moving onto the kettlebell swing.
5. Kettlebell lunge
- Muscles worked: glutes, quads, hamstrings
- Reps: 6-8
Kettlebell lunges are a type of lunge that uses a kettlebell as weight. They target the same muscles as traditional lunges, such as the glutes, quads, and hamstrings. They are also effective balance exercises.
If you want to make the exercise more challenging, you can hold a kettlebell in each hand.
How to do the kettlebell lunge
- Stand with feet together.
- Hold kettlebell by the handle in your right hand, arm by your side.
- Keep shoulders back and chest upright.
- Slowly step forward with left leg, bending knee while keeping right foot in place.
- Pause for a few seconds, then push down through your forward leg to move your body upward to standing.
- After you finish your reps on one leg, switch sides so that the kettlebell is in your left hand and your right leg steps forward.
- Shoot for 1 set of 6 to 8 reps on each leg to begin. Aim to do 3 to 4 sets as you build up your fitness.
5. Russian twist
If you don't have a kettlebell, you can do the Russian twist with a weighted medicine ball or barbell plate.
When using a kettlebell, be sure to keep a firm grip so you don't drop it and hurt yourself.
- Muscles worked: abdominal muscles, obliques
- Reps: 6-8
How to do the Russian twist
- Sit with your legs bent, feet flat on the floor.
- Holding the kettlebell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
- With heels a few inches above the floor, rotate your torso from right to left, swinging the kettlebell slightly across your body.
- Rotate from side to side 6 to 8 times.
- When you’ve completed your repetitions, return to your starting position.
- Do 1 set to start. Try to work up to 3 to 4 sets as you build your fitness and strength.
6. Kettlebell pushup
When doing kettlebell pushups, be careful to keep your wrists straight, not bent. You may want to stop if you feel out of balance or like your wrists can’t support your weight.
- Muscles worked: pecs, shoulders, triceps, core
- Reps: 6-8
How to do the kettlebell pushup
- Place two kettlebells approximately shoulder-width apart on the floor.
- Grip the handle of each one, and assume a pushup position. Feel free to use a modified pushup position if that’s more doable for you.
- Keeping your core engaged, back straight, and upper body rigid, lower body toward floor.
- When your chest is even with the kettlebell handles, exhale and push your body back up to its starting position.
- Repeat, always being careful not to arch your back.
- Repeat 6 to 8 times and do 1 set to start. Aim for 3 to 4 sets as you get stronger.
7. Kettlebell shoulder press
- Muscles worked: triceps, shoulders
- Reps: 6-8
Choose a weight that you can lift safely.
How to do the kettlebell shoulder press
- Stand with feet about shoulder-width apart.
- Hold a kettlebell by the handle with your right hand so that it rests against the outside part of your right shoulder. The palm side of your hand should be facing your chin, and your elbow should be close to your body.
- While exhaling, push the kettlebell upward so that your arm is almost straight overhead.
- Slowly lower the kettlebell to its starting position, keeping wrist and forearm in a neutral position and elbow close to your body.
- Do 6 to 8 repetitions with one arm, and then switch arms. Aim for 1 set with each arm to begin. Try to work up to 3 to 4 sets for each arm as you become more advanced.
8. Kettlebell Swing Changing Hands
The following muscles are used when performing this exercise: hamstrings, gluteus maximus, erector spinae, quadriceps femoris, rhomboids, trapezius, deltoid, latissimus dorsi, obliques, abdominals, and forearms. When performing this exercise, it is important to keep the kettlebell moving from one hand to the other, as this will make it easier on your grip than if you were to keep the kettlebell in one hand throughout the entire exercise.
9. Kettlebell Turkish Get Up
This kettlebell exercise is great for working multiple muscles at once, including the gluteus maximus, hamstrings, adductor magnus, quadriceps femoris, trapezius, rhomboids, latissimus dorsi, deltoid, supraspinatus, subcapularis, infraspinatus, triceps, erector spinae, abdominals, quadratus lumborum, obliques, and serratus anterior.
Benefits of using kettlebells
Kettlebells are a great way to exercise more efficiently, improve your health, and save money.
It’s like two workouts in one
- Kettlebell exercises target both strength training and cardiovascular fitness.
- According to a2019 studyTrusted Source
, a kettlebell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
- Compared to resistance circuit-based training, the same study found that a regular kettlebell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
- A study sponsored by the American Council on Exercise reported that participants who completed an 8-week kettlebell training session saw noticeable improvements in their aerobic capacity.
- After a single session of kettlebell exercises, a small2016 studyTrusted Source
showed improved glucose tolerance in young inactive men — a result that could help prevent diabetes. Kettlebell training was as effective as high intensity interval running.
It can improve balance and stability
- Kettlebell exercises can also help improve your posture and balance.
- A small2020 studyTrusted Source
found that kettlebell training improved female ballet dancers’ balance significantly more than standard dance training. Their jumping ability also showed greater improvement.
- You typically use your core muscles more with kettlebell exercises than with dumbbells or barbells. This can benefit your back health, as your core helps to stabilize your spine.
It’s shown to improve fitness and health in older adults
- Kettlebell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a2018 studyTrusted Source
.
- Older adults also appear to have lower levels of inflammation after resistance training with kettlebells and elastic bands. This was reported in a2021 studyTrusted Source
.
It’s cost-effective
- A kettlebell workout is affordable and easy to do anywhere. All you need is one or two kettlebells, and enough room to do the exercises.
Risks of using kettlebells
Kettlebell training can add a lot to your workout, but it also comes with some injury risks. According to a 2017 study, these risks include injury to your:
- Forearm. If the kettlebell swings while you’re moving, the weight can hit your forearm. You might end up with a bruise or a more serious injury.
- Wrist. If you hold the kettlebell handle incorrectly, you can strain the tendons in your wrist and hand.
- Lower back. The motions involved in some kettlebell exercises, like the swing, can increase your risk of lower back injury. The risk is higher if you have an existing lower back condition, or if you have trouble keeping your spine in a neutral position during the exercise.
Don't forget about your feet when working out with a kettlebell. If you drop it, you could hurt yourself or someone else. Always keep a controlled grip on the kettlebell.
Kettlebell safety tips
You can reduce your risk of injury and improve the effectiveness of your workout with the following tips:
- If you’re new to kettlebells, start slowly. Take your time learning the correct form and technique of each exercise. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettlebell exercises.
- Dress appropriately. Wear stable, closed-toe shoes when handling kettlebells. A certified personal trainer can also give you advice on safety gear like weightlifting gloves and wrist guards.
- Kettlebells tend to swing, so get used to the feel and movement in your hands before using one. Keeping a good grip on the kettlebell is crucial, so that it doesn’t accidentally hit you or someone else.
- Pay attention to posture and alignment. If you notice yourself struggling to maintain proper form during kettlebell exercises, it’s important to stop and rest before continuing your workout.
- Start with lighter weights at first. Once you’re comfortable with the techniques, you can increase the weight.
- Breathe normally throughout your exercise. Don’t hold your breath when exerting yourself.
- Stop immediately if you feel sudden or sharp pain. Mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
If you want to start being more active, it's a good idea to speak to your doctor first.
The bottom line
Although they may be difficult to use at first, kettlebells can help improve your muscle strength and cardio fitness when used correctly.
The kettlebell is a great workout tool because it allows you to work multiple muscle groups at the same time.
The small size of kettlebells allows you to use them anywhere, and you don't need a lot of space to do different kettlebell exercises.
You should start slowly when exercising and, if possible, have the help of a certified personal trainer. Once you know how to do the exercises correctly with a lighter weight, you can move on to using a heavier weight and increasing your repetitions and sets.
