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Whether you\u2019ve been training for many years or are just beginning your fitness journey, kettlebells are a fun and versatile piece of equipment to add to your workouts. Kettlebells can be used for strength training and ballistic exercises \u2014 so you can get your heart rate up with some cardio while simultaneously improving your strength, endurance, flexibility, grip, and mobility!<\/p>\n
This article breaks down how to use kettlebells safely. You\u2019ll learn:<\/p>\n
While we\u2019re going to cover a lot of the basics here, if you\u2019re just starting then I always recommend learning the proper technique from a certified kettlebell instructor. Many now offer online training options, and they can provide video feedback to help ensure you progress safely and confidently.<\/p>\n
The unique shape and uneven weight of the kettlebell make it a super effective functional training tool. You can take advantage of its structure to have fun with dynamic movements that may not be possible or safe with other equipment, like dumbbells or barbells.<\/p>\n
While there are many different types, styles, and even colors of kettlebells, they all share the same basic anatomy.<\/p>\n
Fully utilizing the handle, corners, horns, and bell allows for a variety of training techniques (e.g., bottoms-up kettlebell training).<\/p>\n
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There are two main types of kettlebell:\u00a0<\/strong><\/p>\n Kettlebell weights usually increase in increments of 5 lbs or 4 kg, depending on the type.<\/p>\n Interested in learning more about kettlebell sport? Here\u2019s the scoop.<\/span><\/p>\n When you\u2019re just starting, it can be tricky to know what size kettlebell to start with. Ideally, try to work with two different weights so you can perform a larger range of exercises and variations: a lighter weight (8\u201316kg) will be useful for exercises like kettlebell overhead presses or Turkish get-ups, while a medium-to-heavy one (12\u201320kg) may work better for squats and deadlifts.<\/p>\n To select a weight that is manageable for all movements, you need to test out the bell first<\/i> so you don\u2019t over- or underestimate your strength. Start on the lower end of the spectrum and work your way up to a heavier weight, rather than vice versa.<\/p>\n And remember: Choosing a kettlebell will depend on several factors, such as your age, strength, fitness level, and personal goals. Listen to your body about what weight challenges you without<\/i> setting you up for form that can put your safety at risk.<\/p>\n There are four important safety tips beginners should keep in mind during their kettlebell workouts.<\/p>\n When you\u2019re picking out a spot to train, find a non-slip training area where you\u2019re not afraid to drop a kettlebell. Make sure the space around you is clear \u2014 don\u2019t leave your equipment out!<\/p>\n Being able to anchor your feet into the ground is important in kettlebell technique. Ideally, you\u2019ll want to train either barefoot or while wearing shoes with flat, thin soles where your toes have room to spread.<\/p>\n Treat every kettlebell as if it weighs 100 pounds. Practice proper form when picking it up and setting it down! (We don\u2019t want any injuries here.)<\/p>\n The kettlebell can have a mind of its own. If it\u2019s falling, don\u2019t try to force the rep. Simply guide the kettlebell to fall as softly as possible, and move quickly out of the way if necessary.<\/p>\n Many of the functional movements in kettlebell training have carryover in everyday activities, such as picking something up off the floor, sitting down and standing back up, hauling in groceries\u2026 the list goes on. By learning how to perform these basic movements efficiently and appropriately (this is where working with a certified kettlebell instructor may come in handy), you can improve your strength and stability, reduce your risk of injury, and enjoy the crossover benefits in daily life.<\/p>\n The following five movements are fantastic functional exercises for anyone learning how to use a kettlebell.<\/p>\n The deadlift is a hip-hinge movement that helps build muscle in your glutes, hamstrings, and core while giving you the basis you need for kettlebell swings, which you\u2019ll see next. Plus, there are tons of kettlebell deadlift variations you can take advantage of.<\/p>\n\n
How to Choose Your Kettlebell Weight<\/h3>\n
4 Tips for Training Safely With Kettlebells<\/h3>\n
Safety Tip #1: Always Be Aware of Your Surroundings<\/h4>\n
Safety Tip #2: Select Footwear Wisely<\/h4>\n
Safety Tip #3: Practice Proper Form<\/h4>\n
Safety Tip #4: Don\u2019t Force It<\/h4>\n
5 Best Kettlebell Exercises for Beginners<\/h2>\n
1. The Kettlebell Deadlift<\/h3>\n
How to Do a Kettlebell Deadlift:<\/h4>\n
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