Keen to Start Strength Training? 7 Best Kettlebell Exercises for Beginners That Come PT-Approved
A truly beginner-friendly piece of kit.
New to strength training and keen to incorporate the best kettlebell exercises for beginners into your sessions? Look no further.
Here at MC UK, we're all about making exercise straightforward, accessible and effective, and this simple, functional piece of kit might just be all you need to smash your new fitness goals. And the science agrees, with studies (like this one, published in the Journal of Human Kinetics) showing that the best kettlebell workouts are effective for improving muscular strength, power and maximum oxygen uptake or Vo2 max.
Kettlebells are relatively cheap, don't take up much space and couldn't be simpler to use - we're hailing them as the perfect piece of home gym equipment.
The best kettlebell exercises for beginners should be easy to grasp, effective, and enjoyable, as shares Senior Health Editor at MC UK Ally Head. "I'm a big fan of swings and goblet squat - they're great full body moves, do what they say on the tin, and work lots of muscles at once."
With this in mind, we've asked top Peloton coaches to share their favourite kettlebell exercises for beginners. Do check out our guides to the most effective home kettlebell workouts, the best 10-minute kettlebell workouts, and the best 20-minute kettlebell workouts, if you've got a little more time, plus the best kettlebell swing workouts, if you're a little more au fait with the piece of equipment.
New to strength training? Peloton coaches share the 7 top kettlebell exercises for beginners
What are kettlebell exercises?
First things first, if you're not familiar with the humble kettlebell, allow us to enlighten you.
"Kettlebell exercises are exercises that incorporate a kettlebell, aka a weight which is shaped like a bell with a handle," explains Peloton instructor Joslyn Thompson Rule. "They're a versatile piece of equipment, and can be used for exercises including rows, squats, and deadlifts to help build strength, as well as moves to improve cardiovascular health, such as kettlebell swings, cleans and snatches."
What are the benefits of kettlebell exercises?
While all strength training has undeniable benefits, there are specific advantages to adding a kettlebell to your fitness arsenal.
"Kettlebell training is one of the best ways to build functional strength, power, and mobility," agrees Peloton coach Jermaine Johnson. "During lockdown, the only equipment I had was my kettlebells, and I realised how effective this style of training was. As a former dancer and boxer, the rhythm, control, and power felt natural. It kept me strong, mobile, and athletic - nothing else hits strength and movement in quite the same way."
Research, such as this study, published in the Cureus Journal of Medical Science, reveals that the use of kettlebells in training improves athletic ability across a range of different sports.
1. They're great for functional movement
Functional training is key to building a strong body for life. The central tenet? Moving in multiple directions, at different speeds, and activating as many muscles as possible. And the perfect study aid? The mighty kettlebell, which can be used to mimic so many of our everyday movement patterns.
"Unlike traditional strength training, kettlebells move with you, forcing your core and stabilizers to engage," says Johnson. "This means you're moving as you would carrying shopping, playing with your kids, or running outdoors on uneven terrain, just with the added benefit of a weight, to increase strength."
In effect, training with a kettlebell should (over time) make those everyday activities feel easier - win, win.
2. They're simple and accessible
As beginners, the last thing we want is complicated equipment. A kettlebell couldn't be simpler to use, meaning they're perfect no matter where you're starting out from.
"You can train with kettlebells anywhere, as they're relatively small and easy to transport and store," adds Johnson, while Thomson Rule notes "they're a very versatile and accessible piece of equipment that you can find in most gyms or you can use them at home. They're great training for all levels of ability."
3. They build power alongside balance
We love multi-faceted training for how efficient and effective it is, and kettlebells epitomise a well-rounded workout, being as great for low-impact gains as they are high-intensity wins.
"The offset weight of the kettlebell works to improve balance and coordination, while explosive moves like swings and snatches build power and endurance for a total body workout," notes Johnson.
4. They boost cardiovascular health
Fancy adding some HIIT intervals to your strength training? Go right ahead. "High-intensity intervals with kettlebells elevate your heart rate quickly, offering similar cardio benefits to running, but with added strength-building," shares personal trainer Dewayne Gross.
5. They're perfect when you're short on time
Good news - you don't have to spend hours working out with kettlebells to reap rewards. "The compact size and efficiency of kettlebell workouts make them perfect for those juggling a packed schedule," says Gross. "A 20-minute kettlebell session offers the same benefits as a longer, separate strength and cardio workout."
Who are kettlebell exercises best for?
Strength training is crucial for everyone, but especially for women. "There are so many incredible health benefits to strength training, particularly for women as we age - but it's never too soon to start," shares personal trainer and founder of The Power of Mum, Nicole Chapman.
"Strength training increases bone density, improves mobility, balance and posture, aids weight management, reduces our risk of chronic diseases, improves heart health and enhances mental health, among other things." Quite the list.
7 best kettlebell exercises for beginners to try today
1. Kettlebell deadlift
What? A classic strength training move, you'll start in a squat position with the kettlebell between your feet. Slowly stand up, keeping your arms straight.
Why? "A deadlift is a familiar strength move that is great for beginners," says Thomson Rule. "They are solid foundation builders for the other more advanced moves."
How long for? Aim to hold for 30 seconds, and build from there.
2. Kettlebell squat
What? Another traditional strength exercise, hold the kettlebell at chest height as you squat.
Why? Again, the squat is a foundational movement that's perfect for beginners to master before we move on. Squatting is one of the most common everyday movements, so you're ticking that functional fitness box with this.
How long for? Try three sets of eight to ten reps.
3. Kettlebell swings
What? Essentially, you're swinging a kettlebell from the ground between your legs, up to around chest height - but think with control, rather than momentum.
Why? Combining power, strength and cardio in a single move, strength exercises don't get much better than a kettlebell swing.
How long for? Aim for three sets of ten reps.
4. Kettlebell side lunge
What? A weighted side lunge, holding the kettlebell at mid chest level.
Why? This move is great for posture, balance and alignment as you'll be engaging your core stabilising muscles at the same time as the larger leg and glute muscles.
How long for? Two sets of ten reps on each side.
5. Kettlebell split squat
What? A kettlebell split squat is an effective unilateral move that will challenge both strength and balance.
Why? Great for targeting muscle imbalances, a kettlebell split squat works hamstrings, quads and glutes. You have options, here: either keep the kettlebell at shoulder height and drive the same side leg back, or you can try an offset split squat, with the weight on the opposite side to the leg that's moving, to further challenge your balance!
How long for? Aim for three sets of ten on each leg.
6. Kettlebell bent over row
What? A great compound exercise, the kettlebell bent over row recruits multiple muscles at the same time.
Why? This move is excellent for building a stronger back, working your lats, traps, biceps, shoulders and erector spine muscles. You'll also need some core strength, too, to stabilise your body and avoid straining your lower back - the definition of a full-body move.
How long for? Ten reps on each side, as many sets as you can!
7. Kettlebell overhead press
What? Starting with the kettlebell at chest height, push it up above your head, on an exhale. Lower on your inhale, and repeat.
Why? If you're after full-body engagement, the overhead press is your BFF. A low-impact way to work your heart and pretty much every muscle in the body, a kettlebell overhead press might look simple, but you'll feel the (after) burn.
How long for? Three sets of eight to ten reps.
What you need for an effective kettlebell workout:
These kettlebells from Amazon are ideal for beginners - just choose your poison, from 6kg upwards. A heavy-duty cast iron design makes for a stable and strong addition to your home workout equipment rotation - it's really a no-brainer for adding to your strength kit.
Short on space but keen to progress your strength training? Invest in this adjustable kettlebell set, which has seven different weight settings for progressive overload goals.
Ok, so we know we shouldn't be swayed by aesthetics, but who says your home gym has to be boring? Treat yourself to these pastel-hued kettlebells and you'll have both form and function covered.
Keen to support your sessions with the supplements that are research-backed and clinically proven to support muscle growth, repair, and more? Then you'll like ARTAH's Essential Creatine supplement.
How often should we incorporate kettlebells into our training?
"As with any form of training, consistency is key and I'd recommend up to three kettlebell sessions per week," shares Thompson Rule. "If you're a beginner, keep your sessions short - around 15 minutes - so that you can really focus on form and always include a warm-up beforehand."
Further, if you're combining kettlebell training with cardio, like running or cycling, for example, she recommends doing the kettlebell training first.
