Kettlebell training for beginners
A kettlebell is a small gym: strength, endurance and core with a single piece of kit.
The 6 basic exercises
- Deadlift – hips back, back straight, lift the kettlebell off the floor. The basis for everything.
- Goblet squat – kettlebell in front of your chest, squat deep.
- Swing – the power comes from the hips, not the arms. Only once your deadlift is solid.
- Single-arm row – supported, pull your elbow back.
- Halo – circle the kettlebell slowly around your head to mobilise your shoulders.
- Farmer’s hold – hold the kettlebell at your side, stand tall, core tight.
Which weight?
To start, often 8–12 kg (women) or 12–16 kg (men). For the swing, better start too light and learn clean technique first.
With back problems, only do swings and deadlifts after checking with a doctor or physio.
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