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One kettlebell can give you a full-body workout in a tiny space. It trains strength, cardio and grip at the same time. Start with these six moves.
Choosing Your Weight
- Most beginners do well with 10–20 lb for presses and 15–25 lb for swings and deadlifts.
- If you can’t keep good form, go lighter.
- Two different weights give you more options as you progress.
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The 6 Moves
- Deadlift: hinge at the hips, grab the bell, stand tall. The foundation of every swing.
- Goblet squat: hold the bell at your chest and squat down.
- Two-hand swing: hinge and snap your hips to swing the bell to chest height. Power comes from the hips, not the arms.
- Bent-over row: one hand on a bench or knee, pull the bell to your ribs.
- Overhead press: press from your shoulder to overhead, one arm at a time.
- Halo: circle the bell around your head to work shoulders and core.
20-Minute Beginner Workout
Do each move for 40 seconds, rest 20 seconds. Complete 3 rounds, resting 1 minute between rounds.
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Safety Tips
- Learn the deadlift before the swing.
- Keep your back flat and shoulders down.
- Clear space in front of and behind you.
- Work out on a mat or rubber floor.
Prices shown were correct when this post was written and may change. Check with your doctor before starting a new exercise program.
