Exercises · Equipment · Updated
Kettlebell exercises
Kettlebell exercises combine strength and conditioning. The centre of mass sits below the handle, which makes a kettlebell better than a dumbbell for swings, cleans and carries. One or two kettlebells are enough for a full-body workout at home, outdoors or in the gym.
- Exercises
- 12 exercise pages
- Muscle groups
- Abs, Quadriceps, Glutes
- Most logged exercise
- Kettlebell Russian Twist
How to choose a kettlebell
You need a heavier kettlebell for swings than for presses, because your hips do the work. A typical starting weight for swings is 8–12 kg for women and 12–16 kg for men. The same or a slightly lighter kettlebell often works for presses and goblet squats.
If you buy only one, choose a weight that suits swings, because that is where you progress fastest. The handle should be smooth and wide enough to hold with both hands. Cast iron and competition kettlebells both work, and competition bells stay the same size regardless of weight.
Most-logged kettlebell exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train with a kettlebell
Build the workout around the swing and add a squat, a press and a row. For example, do five exercises as a circuit with 30–45 second work intervals or as traditional sets. When every rep of a set is clean, move to a heavier kettlebell or add reps.
Example workout from the most-logged exercises
A full-body workout with one piece of equipment: the most-logged exercise for each muscle group. Sets, reps and rest are the same ones SisuLift uses for a general fitness goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Russian Twist | 3–4 | 8–12 | 2 min |
| Kettlebell Goblet Squat | 3–4 | 8–12 | 3 min |
| Kettlebell Gorilla Row | 3–4 | 8–12 | 2.5 min |
| Kettlebell Double Snatch | 3–4 | 8–12 | 3 min |
| Kettlebell Floor Fly | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 30–38 sets per week. The rep ranges are those for general fitness and fat loss.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All kettlebell exercises (12)
Every exercise with a guide page in the exercise library, grouped by muscle group. The muscle group heading takes you to all of its exercises.
Abs4 exercises
Quadriceps3 exercises
Back1 exercise
Chest1 exercise
Frequently asked
What weight kettlebell should I get?
For beginners, 8–12 kg (women) or 12–16 kg (men) usually suits swings, and a lighter one suits presses and one-arm exercises. A good rule of thumb is that you can do 15 clean swings without your back rounding. A kettlebell starts to feel light quickly, so a second, heavier one soon becomes useful.
Are kettlebells good for beginners?
Yes. Goblet squats, kettlebell swings and one-arm rows are easy to learn and give you a full-body workout. Learn the swing technique with a light kettlebell before heavy sets. The most-logged kettlebell exercise among SisuLift users is Kettlebell Russian Twist.
How do you do a kettlebell swing correctly?
The swing is a hip hinge, not a squat or a shoulder exercise. Push your hips back, let the kettlebell pass between your legs and drive your hips forward forcefully so the kettlebell rises to chest height on your arms. Your back stays straight and your glutes squeeze at the top.
Is kettlebell training enough on its own?
For general fitness and muscular endurance it is plenty. For muscle growth and maximal strength you hit a limit when the kettlebell becomes too light for your legs and back. Then two kettlebells, a heavier one or single-leg exercises increase the load.
Does kettlebell training burn fat?
Kettlebell training raises your heart rate and burns energy, but fat loss is decided mainly by diet. Kettlebells are still a good choice, because they preserve muscle in a calorie deficit and the workouts are short and efficient.