How to use kettlebells | 5 essential kettlebell lifts for a great workout

If you’re unsure of where to start with kettlebells, you’re in the right place. We’ve put together five essential lifts that you can incorporate into your gym plan or combine into a single routine for a great at-home workout.

The history of kettlebells

The popularity of kettlebells (or "girya" in Russian) were first introduced to the Western world in the early 20th century by Russian fitness pioneer Pavel Tsatsouline. Tsatsouline helped popularise kettlebell training as an effective method for building strength and improving overall fitness.

Today, kettlebell exercises are used in gym and home workouts worldwide. Their unique shape and weight distribution challenges your balance and stability whilst engaging your core during a lift, setting them apart from traditional dumbbells and barbells.

Unrivalled functional training

If you enjoy lifting but struggle to see the practical health benefits of your current routine, kettlebells are perfect for you. Because of their unique shape, kettlebells add a functional element to your weightlifting routine that you can’t get with dumbbells or a barbell.

Kettlebell exercises are dynamic and multi-jointed, mimicking the real-life movements you’ll make on a day-to-day basis. They focus on strengthening the muscles around your joints to promote longevity and fluid movement.

They’re also highly versatile, allowing you to target various muscle groups while improving your balance and coordination. Whether you're aiming for increased muscle mass, weight loss, or building all round fitness, incorporating kettlebells into your routine is a fun and effective way to mix up your workout routine and achieve your long-term fitness goals.

Before you start

Kettlebells can be difficult to use if you’re new to the gym or used to working out with dumbbells and barbells. Working with a personal trainer is a great way to stay safe and really hone your form before trying some of the more difficult exercises on your own.

If you are new to kettlebells, it’s important you concentrate on form. We recommend starting out with our beginner exercises before moving on to their intermediate and advanced variations.

New to the gym?

If you’re new to the gym or haven’t done much weightlifting before, kettlebells can be a bit intimidating. If you’re looking for something a bit more accessible, there’s plenty of other weightlifting exercises you can do to build muscle in the gym or with weights at home.

• For more information on starting to weightlift, click here to see our favourite beginner exercises

Why you should be using kettlebells 

Kettlebells are incredibly accessible and can be purchased for use at-home. Their centralised weight and handle allow you to perform more mobile lifts that target multiple muscle groups at once, making them great for getting a quick but effective workout if you’re in a hurry.

Take a look at the five exercises we’ve put together below to help get you started with kettlebells.

How to do a kettlebell row

Difficulty: Beginner (single) and intermediate (double)

Area targeted: Arms, shoulders, core, back

Start by gently bending your knees and bend at the hips so your back is almost parallel to the ground. Remember to brace your core and knees to create a stable base.

Your arms should be loosely hanging straight down towards the ground, holding the kettlebells by the handles.

Remember to keep your back neutral at all times and with thumbs pointing inwards, raise the kettlebells up towards your side, pulling your shoulder blades together and twisting your hands so your thumbs point forward as you lift.

How to do a kettlebell squat

Difficulty: Beginner (sumo and goblet), intermediate (front rack) and advanced (pistol)

Area targeted: Legs, back and core

Kettlebells are great for squats because they’re round and easy to handle. Unlike a traditional barbell squat, you can cradle a kettlebell in your hands, between your legs or against your biceps without issue. If you’re a beginner or it’s your first time using kettlebells, we recommend you start with either the sumo or the goblet squat before progressing.

The fundamentals of squatting with a kettlebell are the same as squatting with a barbell or dumbbell. Bend gently at the knees, keep your weight in your heels and ensure your spine remains neutral at all times.

Lifting should be done through the hips and legs, not the back. If you feel your back rounding at any point, you’re lifting too heavy or you’re squatting too low. Focus on driving up through the legs with each rep.

For detailed instructions on how to perform all four of these exercises, take a look at the video below.

How to do a kettlebell clean and press

Difficulty: Beginner (clean and push press) and advanced (split jerk)

Area targeted: Hips, shoulders, arms and core

The clean and push press involves raising the kettlebell up to shoulder height so that it is resting it against your forearm.

For the second part of the movement, use your hips and glutes to drive your arm into a straight and upright position, pressing the kettlebell up above your shoulder.

How to do a kettlebell swing

Difficulty: Beginner (Russian), intermediate (single arm) and advanced (alternating arm)

Area targeted: Back, hips and posterior chain muscles

Start with your feet hip width apart and the kettlebell between them on the floor in front of you.

Place both hands over the kettlebell handle and bend your knees and hips slightly, making sure to keep your spine neutral at all times.

Swing the kettlebell back through your legs whilst leaning forwards from the hips before driving your hips and back up into a straight position and the kettlebell up to shoulder height in front of you.

This should all be done with a neutral spine using the thrusting power generated in your hips.

How to do a Turkish get up

Difficulty: Advanced

Area targeted: Shoulders, core, triceps, glutes, legs

Start by laying in a side sleeper position.

Roll over onto your back, hold the kettlebell in one hand and press the kettlebell upwards over the shoulder with a straight arm. Place your other arm out with your hand on the floor for support and sit up, making sure to keep the kettlebell raised above the shoulder.

Next, from this seated position, keep your arm extended above you and thrust your hips up, keeping your free arm in position to support your weight.

Next, bring your opposite leg back underneath the body so you’re in a kneeling position and draw your free arm towards the body bringing the torso upright to form a lunge position.

Finally, stand all the way up and then reverse the movement to complete one rep. We recommend watching the video below and mastering the sequence of movements before attempting this one with a kettlebell.

Last updated Thursday 21 November 2024

First published on Thursday 20 July 2023