This workout is the quickest way to tone up, says personal trainer. These are the best 5 moves
Photos: Getty. Kettlebell images: Sarah Campus
Kettlebells may look intimidating if you're new to exercising with weights, but experts say they're actually a versatile piece of equipment that can be used at any stage of your fitness journey for benefits like overall toning, improved core strength, and better posture without a huge time investment.
There’s science to back up the benefits. A study by the American Council on Exercise found that kettlebell training twice a week for 30 to 45 minutes increased aerobic capacity, improved dynamic balance, and significantly enhanced core strength after five weeks.
Read on for tips to help you get started with kettlebells, including five core exercises everyone should try.
Benefits of kettlebell training
Sarah Campus, a personal trainer, nutrition coach, and founder of the holistic wellness platform LDN MUMS FITNESS, says that kettlebell training offers numerous benefits for beginners, making it one of the most effective forms of strength training equipment to use.
Campus says, ‘Kettlebell training helps build strength and muscle by challenging multiple muscle groups at one time. Moves such as kettlebell swings, presses, and squats work the legs, back, shoulders, and arms together at the same time, encouraging balanced muscle development. It also improves muscle endurance, because many kettlebell exercises are performed in circuits or high-repetition sets that raise the heart rate and train the body to sustain effort for longer periods.’
Kettlebells also improve core stability, as nearly every movement requires balance and control, forcing the core muscles to engage constantly to protect the spine and lower back while generating power. Over time, the dynamic and fluid motions increase mobility and flexibility, particularly in the hips, shoulders, and spine, which are often tight due to prolonged sitting.
According to Campus, ‘Another major benefit is efficiency because kettlebell training blends strength and cardio, it delivers a full-body workout in less time than separate weight training and cardio sessions. Finally, the functional strength gained from kettlebell movements translates directly into daily life, since the exercises mimic natural patterns like lifting, hinging, and carrying, making everyday tasks easier and reducing injury risk.’
What size kettlebell should I be using?
Andy Carr, personal trainer and head of fitness for Snap Fitness UK, says kettlebells are a great piece of equipment which are suitable for all fitness levels. In terms of how heavy a weight to use for working out, Carr says that for a beginner, he’d advise getting hold of three different weights: a set of 6kg, 10kg, and 12kg kettlebells.
Carr says, ‘Different weights are needed because certain exercises are easier for different-sized muscle groups. For example, a squat with a 12kg kettlebell would be relatively straightforward for a beginner but would likely be too heavy for an overhead press. This way, you can use different weighted kettlebells for different exercises.’
Many gyms include kettlebells as part of their circuit classes, so these are a great way to gain an introduction to them and have the presence of an expert to guide you through them.
How to get the correct kettlebell technique
Carr says, ‘There are many ways you can hold a kettlebell but I’m going to start with one of the most common; the goblet position. This is where you hold the kettlebell upright with your hands at the bottom of each handle. From this position, you can perform squats, lunges and bicep curl exercises to name a few.’
You can also hold them single-handedly. A simple overhand grip of a kettlebell in each hand enables you to perform exercises such as deadlifts.
When working out with kettlebells, consider ditching your shoes or wearing flat, thin-soled shoes. Being able to feel the ground can help you feel more grounded and balanced while you work.
The weight of the bell is distributed unevenly, so maintaining a solid form and good posture is essential for beginner kettlebell exercises; having rounded shoulders can cause a low back injury. ‘A neutral spine will distribute the weight of the kettlebell throughout your muscles properly and prevent injuries,’ says Carr.
Carr recommends conducting online research and watching guided videos to ensure you use kettlebells with the correct form and technique, thereby minimising the risk of injury. Or if you’re a member of a gym, ask a member of the team to help guide you.
Five key kettlebell moves for beginners
Sarah Campus has a guide to five key kettlebell moves to get you started. You can use these exercises to create a full-body beginner kettlebell workout by doing 8 to 12 reps of each movement and repeating the entire circuit 2 to 3 times.
Before tackling these beginner kettlebell exercises, warm up with two to three minutes of dynamic movements such as jumping jacks to get your body moving. Cool down after your workout with two to three minutes of full-body stretching.
Deadlift: The deadlift is a classic lower-body move that works your hamstrings through the hip hinge motion. Using a kettlebell for a deadlift is well-suited to beginners because you'll learn how to hip hinge while contracting your lats - the broad, flat muscles that stretch down the sides of the back, which is an essential part of doing the deadlift safely.
Place the kettlebell between your feet. Stand with your feet hip-width apart and stand tall. Then, hinge at your hips (not your back), bend your knees slightly, and grip the handle. Push through your heels and stand up, keeping the kettlebell close to your legs as you rise, and maintain a straight back and a chest up. Squeeze your glutes as you come up, then slowly lower back down.
Kettlebell swing: The kettlebell swing is a crucial exercise, as it raises your heart rate while building explosive power. Additionally, it's a full-body kettlebell exercise that engages your glutes, hamstrings, hips, quads, core, triceps, biceps, and deltoids.
Feet hip-width apart, place the kettlebell a little in front of you. Hinge at the hips, grab the handle, and hold it between your legs. Drive your hips forward explosively to swing the kettlebell up to chest height. Let it swing back naturally and repeat, keeping arms relaxed.
Goblet Squat: The kettlebell goblet squat teaches proper squat mechanics and is a great way to build leg and core strength. Many people find it easier to maintain good squat form when using a kettlebell rather than a barbell.
Hold the kettlebell close to your chest (goblet position). Lower yourself by bending at the knees and hips as if you are sitting down onto a chair, keeping your chest up and heels on the ground. Push through your heels to return to standing.
Bent over row: The row is an essential exercise for building strength in your back muscles (and improving your posture, too). And when you do this move with kettlebells, you add an extra challenge since the weight of the bell is closer toward the ground, meaning you'll have to work a little harder to row the bell up toward your ribcage.
Hold a kettlebell in one hand, hinge forward at the hips with a flat back, and let the weight hang toward the ground. Pull the kettlebell toward your rib cage, squeezing your shoulder blade, then slowly lower it back down.
Side bend: This exercise strengthens your core, particularly the oblique muscles, while improving overall core stability, balance, and coordination. This exercise also enhances spinal flexibility and posture, and helps prevent injuries by building stable, functional strength.
Hold a kettlebell in one hand at your side, stand tall, and place your other hand behind your head or on your hip. Slowly bend sideways at the waist toward the kettlebell, then return to standing tall. Switch sides.
Are kettlebell workouts suitable for everyone?
Kettlebells may be a great exercise for some, but working out with them may be unsuitable or require significant modifications for several groups of people, according to personal trainer and sports therapist Amanda Harvey.
- People with injuries: Individuals with recent back injuries, herniated discs, or acute shoulder problems should avoid kettlebells, especially ballistic movements like swings and snatches. The explosive nature and loading patterns can aggravate these conditions. Similarly, those with wrist injuries may find the handle grip and position problematic.
- Balance or coordination issues: Individuals with significant neurological conditions affecting balance (like advanced Parkinson's, multiple sclerosis, or severe vertigo) may find kettlebell exercises dangerous due to the dynamic, off-centre loading that challenges stability.
- People with certain conditions: Individuals with severe osteoporosis, joint replacements, or significant frailty may find the impact and loading inappropriate. Those with uncontrolled high blood pressure should be cautious with explosive movements. People with severe arthritis in their hands or wrists may find gripping problematic.
Harvey says, ‘The key is that most of these situations call for modification or delay rather than permanent exclusion. With proper rehabilitation, training, and medical clearance, many people can eventually incorporate kettlebell training safely.’
7 best ab exercises using kettlebells
The team at Mirafit, have shared the best ways to work your abs. To get started, try the Mirafit Soft Touch Cast Iron Kettlebell weights, from £19.95
1. Half kneeling wood chopper
- 3 sets of 15-20 reps.
- Step forward with one foot and lower your back knee to the floor.
- Hold a single kettlebell with both hands with your arms straight.
- Move the kettlebell over your right shoulder and then down to your left hip in a smooth chopping motion, like you were chopping a tree with an axe.
- Rotate your torso along with the movement and reverse the motion.
- After completing your reps, swap knees and chop from the opposite side.
2. Half kneeling halo
- 3 sets of 10-15 reps.
- Step forward with one foot and lower the back knee to the floor.
- Hold a kettlebell with both hands, one on either side of the handle.
- Rotate the kettlebell around your head slowly, making sure not to move your head.
- Repeat in the opposite direction.
3. Around the world
- 3 sets of 20-25 reps.
- Stand up straight with your feet shoulder-width apart, with one kettlebell in your left hand and the other hand empty.
- Rotate the kettlebell around your body, passing it between hands as it passes in front of and behind you. Keep your torso still, resisting the urge to sway towards the weight.
- Repeat for the desired number of reps and change directions.
4. Hollow holds
- 3 sets of as long as possible.
- Lay flat on your back with your legs together and arms stretched behind your head.
- Hold a light kettlebell in your hands and lift your arms and legs roughly one foot off the floor.
- Flex your abs and hold this position for as long as possible.
5. One arm sit ups
- 3 sets of 10-15 reps.
- Lay flat on your back, legs outstretched, holding a kettlebell by the handle with one hand.
- Optionally bend one leg and put your foot flat on the Interlocking Floor Mats for more stability.
- Hold the kettlebell straight up, knuckles pointing to the sky.
- Continuing to hold the weight in the air, perform a sit up.
- Slowly lower yourself down.
- Repeat, then swap arms.
6. Front rack march
- 3 sets of as many reps as possible.
- Stand up straight with a kettlebell in each hand and bring your hands in front of your chest with the weights resting on the outside of your forearms, and the handles pointing towards each other.
- March in place, bringing each knee up as high as you can.
7. Kettlebell windmill
- 3 sets of 10-15 reps.
- Stand up straight with a kettlebell in your left hand.
- Raise the kettlebell up directly over your head and keep it there.
- Look at the kettlebell and keep your back and legs straight.
- Slowly bend at the waist and touch your right foot with your right hand.
- Slowly stand up straight again.
- Repeat, then swap sides.
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