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Looking to add kettlebell exercises to your routine but not sure where to begin? Here are 11 beginner-friendly moves you can try using those kettlebells gathering dust in your gym, or a bell you have at home. We’ll start with simpler exercises and move into some more challenging ones towards the end of the list.
For any of these exercises, start with a light kettlebell. If it's too easy, switch to a heavier one and increase the weight as necessary. Many of these moves can also be done with dumbbells or other types of weights, so feel free to explore this list whenever you need a fresh workout—regardless of your available equipment.
Halos
These are excellent for warming up your upper body. Start with a relatively light kettlebell. Hold it upside down, gripping the “horns,” and slowly move it in a circular motion around your head. You can switch directions after each circle, or halfway through your set.
Slingshots
This exercise is also great for warming up, but it’s more challenging than it seems, so take it slow at first. (In fact, I dropped the kettlebell behind me the first time I tried it.) The concept is similar to the halo: you’re passing the kettlebell around your body. However, for the slingshot, you hold the handle and pass the bell around your hips, requiring you to switch hands behind your back. Start slow, and once you’ve got the hang of the hand transition, you can pick up the pace. You can use as heavy a kettlebell as you like, up to the weight you plan to work with that day.
Kettlebell Deadlifts
Kettlebell deadlifts made our list of the best beginner exercises because they’re straightforward, and it’s difficult to perform them incorrectly. The main form tips are to keep your back straight (avoid rounding it), keep your upper arms close to your torso (don’t let them hang), and remember to not “lift with your legs.” While your knees can bend, the movement should come from a hip hinge rather than a squat motion.
Kettlebell swings are a great way to engage your entire body. Begin by standing with the kettlebell slightly ahead of you. The swing is driven from your hips, so it’s important to avoid overbending your knees. The motion helps build power and stability.
Kettlebells are versatile, and their swings come in different forms. A fundamental one is the hardstyle swing, also known as the Russian swing in CrossFit. To begin, place the bell a couple of steps ahead of you. Pull it toward you to build momentum for the first swing, focusing on the hip movement while keeping your knees in check.
Carries are another fantastic kettlebell exercise. The farmer’s carry is well-known, but you can mix it up by trying other variations. These include suitcase carries with a single bell, front rack carries with one or both kettlebells at shoulder height, and overhead carries with the bell(s) held overhead. These moves help strengthen the core, requiring upper body stability as your legs move.
Farmer's carries are commonly practiced, but kettlebells offer multiple carry variations. From suitcase carries to front rack carries with one or both bells at shoulder level, even overhead carries where the bell is lifted above, each variation engages the core, demanding balance and control of the body.
Windmills are another kettlebell movement worth adding to your routine. This exercise involves rotating your body while holding a kettlebell in one hand, requiring flexibility and stability. The windmill is effective for targeting the core and improving mobility.
Windmills are a great exercise to develop core stability as they require you to keep your body aligned while transitioning between movements. The technique is a simple hip hinge, but it’s crucial to maintain your overhead arm directly above your shoulder. Start with light weights and gradually increase the load as you become more comfortable. To make it more challenging, you can hold an additional kettlebell in your lower hand, effectively incorporating a deadlift each time you stand up.
The video above offers helpful guidance on how to properly hold a kettlebell overhead, in case you're still unsure after practicing with carries. Rather than gripping the middle of the handle, position your hand near the corner of the handle for a more stable hold. Ensure that the kettlebell rests gently against your forearm without placing too much pressure on it.
Goblet squats are a staple in kettlebell training, allowing you to engage your lower body while keeping your core stable. Hold the bell at chest level—whether upside down or right-side up doesn’t matter—and squat down with your hips moving between your feet. You don’t need to go as deep as shown in the video, but you may find this variation easier to achieve a full squat compared to using a barbell or performing air squats.
After working through exercises targeting your hips, you may be wondering, 'When do I get to focus on my legs?' The goblet squat is the answer. By holding the kettlebell close to your chest and squatting with your hips traveling between your feet, you can perform an effective leg workout. While you don’t have to squat as deep as in the video, this method can make it easier to achieve a deeper squat than with a barbell or bodyweight alone.
Kroc rows are a powerful exercise that target the upper back and lats. This variation of the one-arm row is done by supporting yourself on a bench and pulling the kettlebell towards your torso with a strong, controlled motion. It's a great way to build strength in the back while improving your stability and grip.
One often overlooked kettlebell exercise is the row. While you can perform any variation of dumbbell rows with a kettlebell, they're particularly effective for Kroc rows, especially when you find a kettlebell that feels challenging. A Kroc row involves using body movement to generate momentum, which helps lift the kettlebell. This makes it a great core exercise, while also enabling you to lift heavier weights than you would otherwise, ultimately increasing your strength.
Utilize them as parallettes
You don't necessarily need to lift kettlebells to incorporate them into your workout routine. A pair of larger kettlebells can act as handles for exercises that require your hands to be near the ground but not actually on it. They're excellent for pushups because your wrists remain in a neutral position, and the elevated position of your hands makes the movement easier, allowing for more reps. (If you desire more of a challenge, you can elevate your feet on a block or bench.) Kettlebells also serve as a great alternative to parallettes for L-sits and other balancing exercises.
Clean and press
In weight training, the term 'clean' refers to lifting an object to shoulder height in preparation for overhead movements. (This is also seen in Olympic weightlifting's 'clean and jerk.') In the clean and press, you raise the kettlebell to shoulder height and then press it overhead. You can clean the kettlebell once and perform multiple presses, as shown in the video, or clean it with each repetition.
Cheat cleans
If your mind instructed your body to 'raise the bell to shoulder height before pressing,' your body might have done the correct thing. Some people naturally grasp this concept. However, if you ended up hitting the bell against your forearm or became unsure about the mechanics of the clean, it might be time to refine your technique. A useful method to practice this is through a two-handed clean, often referred to as a cheat clean. Using both hands helps you keep the bell near your chest and allows you to handle a heavier bell without the concern of your grip failing.
