Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Bent-Over Row into a Romanian Deadlift
- Stand with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders back.
- Holding kettlebell in both hands, hinge at the hips, arms fully extended in front of you.
- While simultaneously bending at the elbows and squeezing the shoulders back, pull the kettlebell toward the torso.
- Extend the arms and release the kettlebell back toward the ground.
- While keeping core engaged and maintaining a neutral spine, squeeze the glutes and extend the hips to come to a standing position.
- Repeat 12 times.
Squat into an Upright Row
- With feet shoulder-width apart and toes pointed slightly outward, hold kettlebell in both hands with arm extended down.
- Bend at the knees and hinge at the hips, lowering yourself until your knees are bent 90 degrees.
- Squeeze your glutes and stand while pulling the kettlebell up toward your chin, moving your elbows toward the ceiling.
- Slowly release kettlebell back to starting position.
- Repeat 12 times.
Lunge Pulse with a Single-Arm Overhead Hold
- Hold kettlebell in left hand, arm extended fully overhead with elbow held tight by the ear.
- Step your left leg back and bend both knees, placing the majority of your weight on the lead leg.
- Be sure that the lead knee stays in line with the toes and lengthen your spine, core engaged.
- With slow and controlled movement, pulse your lead leg up and down.
- Repeat 12 times on each side.
Plank Walk Around Kettlebell into Single-Leg Reverse Kick
- Begin in a tall plank position, hands flat on the ground, back flat and core engaged.
- Step hands and feet around or over the kettlebell.
- Once around, pause and kick the outside leg upward, moving the heel toward the ceiling.
- Begin to walk hands and feet to the other side and kick opposite leg upward.
- For a modified version, pause and drop your knees to the ground and donkey kick your outside leg upward, pushing the bottom of your foot toward the ceiling.
- Repeat 10 times.
Kettlebell Swing
- With feet shoulder-width apart and toes pointed slightly outward, hold kettlebell in both hands with arm extended down.
- Bend your knees slightly and hinge at the hips
- Squeeze glutes, extend hips and knees, and use that momentum to swing the kettlebell up to chest level.
- Repeat 12 times.
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