Kettlebell Workouts

Kettlebell Workouts

Looking for a beginner’s guide to kettlebell workouts? Kettlebells have become increasingly popular in recent years, and for good reason: they’re a great tool to help you strengthen your muscles and, if desired, build muscle mass. We’ll get your started with step-by-step guides to our top three kettlebell workouts for beginners.

What are kettlebells?

Good question for anyone looking to exercise using kettlebells! A kettlebell is essentially an iron or steel ball with a handle on the top. The handle makes them easy to swing around, which is probably why they were used in weightlifting performances back in the day. They’re commonplace at HIIT workout classes, but you can use them at home, too. For beginners, consider starting out with a 5-kilo kettlebell, and work your way up from there.

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Kettlebell Workouts

Kettlebell Swing

We’ve recommended this exercise first because it’s so fun (we are fitness enthusiasts here, of course). It’s also a good way to reduce body fat. Here’s how to do the kettlebell swing safely and effectively:

  1. Stand with your feet shoulder width apart, with the kettlebell hanging down in front of you. You should grip the handle with both hands.

  2. Hinge your hips, and pull the kettlebell back through your legs. You’ll want to bend your knees to make the motion smooth and natural. Let momentum build up—really swing the weight, don’t just move it.

  3. Swing the kettlebell forward, bringing it all the way forward until your arms are stretched out horizontally. You’re knees and hips will naturally straighten as you swing the weight forward. And repeat!

Remember to keep your joints relaxed and your glutes tight. The goal here is for the legs (and gravity) to do most of the work, not your arms.

Do's and Don'ts

  • DO sense your glutes at the top of the movement

  • DON’T round your shoulders

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Kettlebell Figure Eight

Once you’ve mastered the basic kettlebell swing, why not try the figure eight? This is an intermediate exercise, so it should only be tried once you’re more familiar with kettlebells. It’s a full body kettlebell workout, and it will also help strengthen your muscles.

  1. Stand with your feet wide, just over hip-distance apart. Adopt a squat position and bend forward to pick up the kettlebell with your right hand.

  2. Swing the kettlebell between your legs, bringing it behind the left leg.

  3. Pass the kettlebell from your right hand to your left hand, and then swing the kettlebell back to the front of your body before repeating the motion from step 2 and 3 in the opposite direction. You are essentially swinging the kettlebell between your legs in a figure-eight motion.

It’s important to maintain good posture (keeping the back neutral even though your hips are hinged and your legs are bent) as well as steady balance. Try doing this for 15-30 seconds when learning, and you can slowly increase the time as you become more skilled and confident.

Do's and Don'ts

  • DO tense your glutes at the top of the movement

  • DON’T round your shoulders

Adapting Other Exercises to Kettlebells

Because kettlebells are so small and easy to handle, you can adapt other exercises you already know to incorporate kettlebells. This will make them more intense but also more effective. Check out our list below of kettlebell-friendly workouts:

Want to learn more?

There’s more to working out with weights than dumbbells and barbells (although we love those, too). If you want to find out more, get in touch with the friendly personal trainers at your local Gym. They’re more than happy to give advice and help you craft a personalised fitness plan to meet your unique goals.

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