Heading to the gym to use various training and fitness equipment is a routine that helps many people develop their strength and power, whether they are athletes or not. But when training space, time and resources are limited, there are several alternatives that can come in handy — including kettlebells.
But what is a kettlebell and why should you choose it among the numerous pieces of training equipment available? Read this article to learn how to use and incorporate kettlebells into your workouts.
What Is a Kettlebell?
A kettlebell is a workout tool consisting of a cast-iron ball and a handle. It is mainly thrown off your center of gravity, forcing you to use multiple muscle groups, including your core. The weight of a kettlebell can range from 3 to 100 pounds.1
The load is called the bell, while the horizontal section that you grip is called the handle. Horns, which may be straight or curved, are the vertical parts that connect the bell and handle.2
In the 1700s, kettlebells, also called girya,3 were used in Russia, where they are known to symbolize strength. Their military units each had a "courage corner" where repetitive snatches using 53-pound kettlebells were performed to test strength.
Because of its effectiveness, kettlebell lifting was considered by Soviet science to be one of the best tools for physical development during the 20th century.4
During the 1990s, Pavel Tsatsouline, a Russian fitness instructor, introduced kettlebell training in the United States.5 Kettlebell exercises became a part of resistance training and lower body rehabilitative training programs.6
Athletes with no experience in using weights use these tools to learn similar movements for power and strength enhancement such as, presses, clean and jerk squats and snatches. Additionally, kettlebells make effective alternatives for coaches if training space is limited and if they have no funds to purchase Olympic bars or weights.7
Kettlebell Benefits That You Should Know
One of the benefits of using kettlebells is that they may be useful for sports rehabilitation programs. In a 2010 study, specific kettlebell exercises were added into the program with the goal of helping an injured athlete to recover, specifically during the subacute and chronic phases.
The athlete was tasked to perform traditional exercises such as lunges and squats using one or two kettlebells. Kettlebell swings were also done to help improve the athlete's ability to increase their power.8 As found by published studies, using kettlebells may also help:
• Reduce pain — A recent study found that kettlebell training may help alleviate neck, shoulder and lower back pain, as it helps enhance your lower back muscle strength.9
• Boost strength — A 2012 study found that kettlebell swing training may have a greater effect on sprint performance and activities that require horizontal explosive strength like broad jump.10
A Medicine & Science in Sports & Exercise journal study also found that kettlebell training combined with plyometrics or jump program may help boost your upper and lower body strength.11
• Promote cardiorespiratory fitness — Using kettlebells in conditioning training may help significantly increase athletes' heart rates, which may lead to better cardiorespiratory health.12
Kettlebells aren't as bulky and complicated to use as other training equipment, and they're versatile enough to be utilized for various routines that may help enhance other fitness attributes, such as:13
• Cardiovascular fitness
• Stability
• Strength
• Power
• Endurance
• Balance
Burn Calories Effectively Through a Kettlebell Workout
According to a 2010 American Council on Exercise (ACE) study, a 20-minute kettlebell workout may help you burn an average of 272 calories, which is equivalent to a 6-mile run. This unexpected result may be associated with the total body movement of a kettlebell snatch workout in an interval training format.
Chad Schnettler, one of the researchers working with the University of Wisconsin's LaCrosse exercise and health program, concluded that it is indeed an efficient way to burn calories:14
"We knew it would be extremely intense. It's a quick workout, and you do get a big bang for your buck in a very short amount of time."
Kettlebell Workout for Beginners
Compared to weightlifting, using kettlebells is easier and more affordable than buying a weight set, and less intimidating to use.15 If it is your first time trying weights or kettlebells, it is always recommended to start with a weight heavy enough to challenge you, but not enough to compromise proper form.16 Some factors that you need to consider when choosing kettlebells include:17
• Diameter and width of handles
• Construction (molded or assembled)
• Surface finish
Start with one kettlebell, observe your body, and then try kettlebell exercises such as snatch and press.18 If the kettlebell swings too high when you do snatches, try to use one that's heavier. You'll have to practice the basic kettlebell exercises until you can perfectly execute them before you move on to more complicated exercises or increase the weight.19
How to Do the Kettlebell Swing
One of the basic kettlebell workouts that you need to learn is the swing, also known as the Russian kettlebell swing. According to Steve Maxwell, a senior Russian Kettlebell Challenge instructor and Brazilian Jiu-Jitsu world champion, this exercise is better than most strength and conditioning programs.20 Here's how you should do it:21
![kettlebell swing]()
1. Place the kettlebell on the floor between your feet. They should be shoulder-width apart.
2. Slightly bend your knees, grab the kettlebell and pull it back between your legs to create momentum.
3. Hinge your hips forward and straighten your back, and then swing the kettlebell in front with your arms straight up to shoulder height.
4. Swing the kettlebell down between your legs and repeat the steps.
One of the kettlebell swing's benefits is injury prevention.22 Additionally, kettlebell swing training was found to help manage aerobic fitness, and boost speed and maximal pushups, according to a study involving U.S. Air Force (USAF) personnel. These results make kettlebell swing training a good alternative to traditional USAF physical training.23
The American swing, which is another variant, requires you to swing the kettlebells all the way up over your head, until the base of the kettlebell aligns with your spine.24
Kettlebell Workouts for Men and Women
On an average, men may start with a 35-pound kettlebell, while women may start with 18 pounds, as suggested by Tsatsouline in his book "Enter the Kettlebell!"25 Here are some kettlebell workouts that you can try:
Kettlebell Snatch
This kettlebell exercise is a fluid movement of the kettlebell from the floor between your legs to as high as overhead.26 Here are the steps to perform it:27
![kettlebell snatch]()
1. Stand with your feet shoulder-width apart and place a kettlebell between them.
2. Bend your knees and push your lower torso back as you grab the handle with one hand.
3. Look straight ahead and swing the kettlebell backward between your legs.
4. Immediately swing it upward as you drive your hips.
5. Snatch the kettlebell once it is overhead as you straighten your arm to lockout. Make sure that your arm is either aligned with your head or behind it.
6. Gently catch the kettlebell and remember to keep your wrist straight to avoid hurting your forearms.
7. Swing the kettlebell back between your legs and repeat the steps.
Kettlebell Deadlift
The deadlift is an ideal kettlebell leg workout to warm you up for intense exercises.28 If you would like to work on your legs and glutes while enhancing your balance and stability, however, the single-leg deadlift is recommended. Here are the steps in doing a two-hand deadlift:28
![kettlebell deadlift]()
1. Standing with your feet shoulder-width apart, bend your knees, and then lower your body.
2. Grab the kettlebell using both hands and gradually go back to a standing position.
3. Repeat the steps.
3 Types of Kettlebell Squats
There are different ways to incorporate kettlebells when doing squats. Here are three options you can try:
1. Kettlebell Jump Squats
Watch the video below to learn how the proper way to perform kettlebell jump squats. Here are the steps:
![kettlebell jump squat]()
1. Hold the kettlebell and stand with your feet shoulder-width apart.
2. Bend your knees to squat while keeping your arms straight.
3. Jump and soften your knees as you land. Return to your squat position and repeat the steps.
2. Kettlebell Sumo Squats
Another variety of kettlebell squat is the sumo squat, which works on your glutes and upper leg muscles. Here are the steps:30
![kettlebell sumo squat]()
1. Stand with your feet wide and point your toes out 45 degrees. Hold a kettlebell with both hands between your legs. Remember to keep your back straight and your core engaged.
2. Bend your knees and squat, letting your arms hang straight down and your torso as straight as possible.
3. Straighten your legs and stand back up, squeezing your glutes at the top of the movement. Repeat the steps.
3. Kettlebell Goblet Squats
The kettlebell goblet squat is another exercise that may help improve your flexibility, lower body strength and balance. It may help you learn the right way to squat and prepare you for heavier compound lifts such as back squat, front squat and deadlifts. Here are the steps in doing it:31
![kettlebell goblet squat]()
1. Hold the kettlebell by the horns and align it against your chest.
2. Lower your body to squat and allow your elbows to reach your inner knee line.
3. Go as low as you can while keeping your feet flat, and then go back to the standing position. Repeat the steps.
When doing kettlebell goblet squats, a few problems may arise such as falling backward or forward and wobbling. To avoid falling backward, position your elbows toward your sides so you can maintain your balance as you lower your body. You must also remember to keep your chest up with your abs and lower back tensed so you can maintain stability.32
Kettlebell Windmill
The kettlebell windmill, which may be done using one or two hands, is a full body kettlebell workout that may help enhance your hip and shoulder flexibility while targeting your core, too. Here are the steps:33
![kettlebell wind mill]()
1. Place your right foot underneath your hip, and your left leg should be slightly angled out. With the right hand, hold a kettlebell overhead with your arm straight. Place your left hand on the left thigh, with the palm facing out.
2. Lower your core toward the floor and place the load onto your right hip as you descend. Once you reach the bottom position, keep the weight on the right hip, feel your right leg and hip stretch.
3. Return to the upright position by contracting the right glute and hip to extend your hips forward.
Kettlebell High Pull
The kettlebell high pull is an exercise that may help strengthen your glutes, shoulders and legs. Here are the steps:34
![kettlebell high pull]()
1. Spread your feet slightly wider than shoulder-width. Place a kettlebell between your feet. Keep your back straight, then lower yourself to a squat to pick up the kettlebell.
2. Snap your hips forward and push through your heels to raise the weight up. Raise the kettlebell until the handle reaches your chin. Engage your glutes and core at the top while maintaining good alignment between the kettlebell, wrist, forearm and elbow.
3. Lower the weight to starting position.
How Many Kettlebell Workouts Should You Do?
Training with kettlebells involves numerous muscle groups that engage your entire body. When using this gym tool, it's best to keep it to 10-minue workouts five times a week, according to Greg Brookes, a published fitness trainer.35
If you're a beginner, you may start with a maximum of five minutes per kettlebell exercise, consisting of 20- to 30-second sets and 30-second rests.36
6 Safety Tips to Remember When Using Kettlebells
Kettlebells may seem easy to use, but injuries and accidents may still occur without proper knowledge and guidance. Aside from doing your research or watching training videos, here are safety tips to remember when using kettlebells:
1. Use glutes and hamstrings to lift or swing the kettlebell. Using your arms may damage your rotator cuff, increasing the risk of shoulder injuries.
2. Work with a personal trainer or enroll in a group class to learn the proper form and techniques.
3. Do not go for the heaviest bell, especially if you're a beginner — start with the lightest and work your way up.37
4. Clear your workout area of other equipment and make sure that you have enough space when you do kettlebell exercises to avoid hitting or tripping over people or objects.38
5. Use wrist or hand protection if necessary to avoid injuries.39
6. Seek a health care professional's advice before performing kettlebell exercises, especially if you have underlying health conditions.40
Frequently Asked Questions (FAQs) About Kettlebells
Q: How do I use kettlebells?
A: Kettlebells may be held with either one hand or both hands, through exercises such as swings, snatches, deadlifts, squats, windmills, high pulls and goblet squats.
The basic kettlebell exercise is the swing, which may be done by simply swinging the kettlebell from between your legs to shoulder or head level.
Q: How many calories do kettlebell swings burn?
A: A 2010 ACE study found that kettlebell swings followed by snatches may help burn 20 calories per minute.41
Q: Can you lose weight with kettlebells?
A: Yes. Kettlebell exercises are convenient and effective for weight loss, as found by a 2010 American Council on Exercise (ACE) study.42
Q: What is a kettlebell workout good for?
A: Kettlebell workouts were found to be effective for sports rehabilitation programs for injured athletes.43 Using kettlebells may also help reduce neck, shoulder and back pain, boost your strength and improve cardiorespiratory health.
Certain exercises may also help enhance your flexibility, balance, agility, coordination, endurance and stamina.
Q: Will kettlebell swings burn belly fat?
A: According to Alwyn Cosgrove, CSCS, doing kettlebell swings together with squat thrusts may help reduce your belly fat.44
Q: How many kettlebell swings should I do in a day?
A: You can do kettlebell swings every day if you want, but keep the repetitions low to avoid injury. For example, 10 two-handed kettlebell swings for three to six sets will suffice, and then you can move on to other exercises.45