Got My Kettlebells, Now What?

There are many ways and places that you can use your kettlebells. Many people opt for the comfort of their homes, apartment/condominium gyms and also public parks that have open space to train. Kettlebells will provide you with a whole body workout! The difference weights that you (may have) obtained will increase physiological gains.

If you are interested to train in a gym, some local gyms like PushMore, KDTA, or even Celebrity Fitness offers programs and classes for all levels. Crossfit gyms all around the world utilizes kettlebells as part of their training routine for its members. It provides an additional fitness tool that challenges the athletes balance & control of the kettlebell.

In terms of trainers, these gyms would have certified trainers on board. Hiring a personal trainer that is trained & knowledgeable in kettlebell handling/lifting is crucial to ensure training safety! Never lift weights without supervision, especially if it's your first time using a kettlebell.

Kettlebells have a "moving" center of gravity (COG) depending on where you grip it, and what exercises that you're doing. The handle guides the "ball" yet moves according to the force generated by the body to move it. Because of that, your abs & back needs to work harder to maintain stability and provide the base strength of the exercise. Well, we definitely cannot do a Kettlebell Press if our torso's slouched and hunched!

With a 8kg or 12kg kettlebell, you may start with the following exercises:

1) Kettlebell Deadlift

The deadlift is an excellent exercise for strengthening the lower back, glutes and the hamstrings. This exercise can be done with dumbbells, a barbell or with a kettlebell. The kettlebell offers a wide, thick handle that may be easier to grip, allowing you to lift a heavier weight than with dumbbells. You can also do this exercise with two kettlebells.

• Begin with the feet about hip-width apart and a heavy kettlebell on the floor in front of you.
• Bend the knees and keep the back flat as you lower down to pick up the weight.
• Hinge from the hips, keeping the hips back and the knees behind the toes. Always keep your hips above your knees.
• Make sure the abs are braced and look naturally forward to keep the neck in alignment.
• Pick up the weight and stand up, using the power of your legs to push back to start.

Repeat for 1-3 sets of 8-16 reps.

2) Kettlebell Goblet Squat

• Get your stance. Even more than other squat forms, the goblet squat's stance is based largely on individual physiology and anatomy. This means you should determine what's best for you, given some basic parameters. For starters, make sure you take a relatively narrow stance, with your feet only slightly more than shoulder width apart.
• Hold the weight by its "horns" with both hands in front of you, touching it to the top of your chest.
• Squat down as if you're sitting down in a chair behind you in one fluid motion. Make sure to keep your elbows between your knees as you squat, not on top or outside of them. Keep your back as straight as possible as you keep the weight stable and unmoving.
• Push up explosively from your thighs and buttocks, this time as if you standing up out of a chair but without leaning forward. Pay attention to the straightness of your back and your stance, making sure neither moves out of position. If the exercise is easy, add more weight or work it into a superset of swings (with the same weight).

3) Kettlebell Swing (Single or Double Arm)

Kettlebell swings are an excellent exercise for the entire body, particularly the core and the lower body. The power in your swing actually comes from your hips (in a hip-thrust motion), making this a powerful movement that forces your body to find stability as the weight swings out and up. If you're new to kettlebell training, use a lighter weight for this exercise to get your form down (for example, 10-15 lbs for women or 20-25 lbs for men). You'll find that, the heavier the weight, the more you'll engage the hip-thrust to get the weight up - but don't go too heavy until you feel comfortable and secure in the movement.

• Hold a medium-heavy kettlebell in both hands with legs hip-width apart.
• Begin with some warm up swings to get a feel for the weight and the movement. Start by squatting and taking the weight between the legs (arms should touch the inner thighs). Keep the torso upright and the abs braced.
• At the bottom of the movement shift your weight back and thrust up through the hips to bring the weight up to about hip level.
• After practicing a few swings, continue swinging the weight up higher until you get to shoulder level, squatting down and powering through the hips up each time you swing the weight up.
• At the top of the movement, the kettlebell should feel weightless. Use your hips and legs to move the weight, rather than your arms.

Continue swinging for 1-3 sets of 8-16 reps.
For added intensity, and if you feel comfortable, you can take the weight all the way up over the head.


If you're putting together your own workout, you can try the exercises listed above using the following training guidelines:

Intensity: Vary the intensity or modify the exercises by changing the lever length (e.g., hold the weight closer to the body) or changing the speed of the movement (e.g., master the technique with slower movements)
Weight: Start with a light weight and consider keeping a variety of weights handy. Different weights may be necessary for each exercise
Reps: 8-16
Sets: 1-3 sets
Frequency: 1-2 times per week, then slowly increase to 3-4 times a week.
Rest: 15-60 seconds between sets


Most importantly, have fun!

Source of text & images: ehow & about