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Kettlebell exercises are one of the easiest ways to boost your fitness – 9 moves to do from home or the gym

January 4, 2023

You’ll have heard of kettlebells – a simple piece of gym equipment designed for strength training (opens in new tab) at the gym or from home.

During the pandemic, they were one of the many hotly-in-demand pieces of exercise equipment. If your kettlebell has been gathering dust ever since or you simply need some ideas of how best to utilise it, know this: they’re a handy addition to any workout.

Why? Well, one study published in the Strength and Conditioning journal found that kettlebell workouts can help build a healthier lower back, thanks to the loading and movement patterns you use when working out with one. Plus, they boost full body strength, improve coordination and mobility, and improve grip strength.

“A kettlebell is a versatile piece of equipment,” explains Rachael Penrose, personal trainer and fitness instructor at F45 Paddington. Recognisable by its unique shape (a round base and curved handle on top to grip onto), a kettlebell exercise is any movement using this piece of equipment.

Some common weight lifting exercises (opens in new tab) using the piece of kit include kettlebell swings, deadlifts using kettlebells and the kettlebell clean and press, shares Penrose.

For her go-to’s, keep scrolling. Don’t miss our guides to home workouts (opens in new tab), weight lifting apps (opens in new tab), and gym workouts (opens in new tab), while you’re here.

Kettlebell exercises: your guide

Great for building muscle, strengthening and toning, Penrose is a fan of the kettlebell. “I personally like to use kettlebells with my clients for movements like a goblet squat, kettlebell clean and press and my favourite mobility move, the Turkish get up,” she shares.

The joy of a kettlebell is that it can be incorporated into practically any move, she adds. For example, it can be used as an added weight or to challenge balance. The kettlebell’s handle is also easy to grip so it works well in swings and is easier to manoeuvre than a dumbbell, says Penrose.

Beginners should stick to simpler moves, such as squats, lunges, the chest press and the farmer’s carry while getting used to doing them with the weight of a kettlebell, advises Penrose.

Try this: For a simple ten-minute kettlebell workout, she recommends selecting five of the below moves and performing one set of each for 45 seconds (rest for 15 seconds and then repeat a second lap).

Kettlebell exercises: 9 to try tonight

“When looking at a workout, I focus on the seven functional ways we are designed to move: These are squat, lunge, hinge, pull, push and gait,” explains Penrose. “With this in mind, I would plan to cover all these movements, with the added challenge of incorporating a kettlebell for a full workout.”

Try Penrose’s go-to kettlebell exercises below, complete with handy tips on how to nail each of the moves. From kettlebell exercises for the chest and abs to those that’ll work your back and glutes, this useful kettlebell workout is one to bookmark.

Want a few more free sessions to bookmark? Our PT approved glute workout (opens in new tab), lower body dumbbell workout (opens in new tab) (simply switch out the weights for kettlebells) and full body workout (opens in new tab) are also ones to try.

1. Kettlebell squats

This is an ideal kettlebell exercise for the legs, shares Penrose, as it targets a wide range of muscle groups.

How to: Flip the kettle upside down and hold it in a goblet position in front of your chest while squatting.

How long? Aim for 45 seconds.

2. Weighted lunge

A weighted lunge is one of the easiest weight training moves to perfect – follow the instructions below to if you’ve never tried before.

How to? There’s an option here to hold a single kettlebell in a goblet position. Alternatively, hold two kettlebells by your side while performing alternating lunges, recommends Penrose.

How long? Aim for 45 seconds.

3. Romanian deadlifts

The Romanian deadlift is the perfect hinging motion, according to the trainer.

How to: Begin with your feet hip width apart and hinge forwards. Keeping your abs and back engaged, grip the kettlebells and pull your shoulders back. Tightening your leg muscles, pus through your feet until you are standing and holding the kettlebells on either side of your body. Engage your glutes.