Category: Kettlebells

Quick answer: there is no official kettlebell weight chart for men, women or beginners, so choose by exercise and by testing. You will need a heavier bell for two-handed swings and deadlifts than for presses and single-arm work. In research, young men have commonly swung 12 to 16 kg bells, and older adults in one trial started with 8 kg at home. Pick a bell you can move for 8 to 12 clean reps with two or three in reserve, and adjust from there.

Why there is no single answer

Kettlebell weight charts on the internet usually split recommendations by sex and experience, but they are rules of thumb rather than evidence. A 2019 scoping review by Meigh and colleagues noted that there are no authoritative guidelines for prescribing kettlebells in primary care, and that research uses a wide range of approaches. Your starting weight depends on your strength, your training history, the exercise, and your technique, not just your sex.

What we can do is look at what studies used, then apply the same rep-based method that guides all resistance training.

Kettlebell weights used in research

Study	Participants	Kettlebell weight	Exercise
Lake and Lauder (2012)	Healthy men aged 18 to 27	12 kg if under 70 kg body mass; 16 kg if over 70 kg	Two-handed swings, 30 seconds on, 30 seconds off
Farrar and colleagues (2010)	College-aged men	16 kg	Continuous swings for 12 minutes
McGill and Marshall (2012)	Male participants	16 kg	Swings, snatches and carries
BELL trial, Meigh and colleagues (2022)	Men and women aged 59 to 79	8 kg for home training at the start; bells from 8 to 40 kg allocated by capacity later	Hardstyle kettlebell programme

Most studies have been done with men, so there is little direct research to guide starting weights for women. The BELL trial is useful here: it included 16 women and 16 men who were previously insufficiently active, and training was individualised, with stronger participants given heavier kettlebells.

Choose by exercise

Different kettlebell movements use very different muscles, so one bell rarely suits everything.

Exercise	Main muscles	Relative weight
Deadlift	Hips, thighs, back	Heaviest
Two-handed swing	Glutes, hamstrings, back	Heavy
Goblet squat	Thighs, glutes	Moderate to heavy
Single-arm row	Upper back	Moderate
Single-arm swing or clean	Hips, grip, shoulders	Moderate
Overhead press	Shoulders, triceps	Light to moderate
Turkish get-up	Whole body, shoulder stability	Lightest; start with no weight

This is why many people eventually own two bells: a lighter one for presses and get-ups, and a heavier one for swings, deadlifts and squats.

The starting weight test

The NHS recommends 8 to 12 reps per set for strengthening exercises, and ACSM’s 2009 guidance recommends that novices use loads that allow 8 to 12 repetitions. ACSM’s 2026 guidance adds that finishing sets with about two or three reps in reserve gives similar results to going to failure, with less fatigue.

1. Deadlift first. Learn the hip hinge by deadlifting the bell from between your feet. If you can do 10 smooth reps with a neutral back and clearly have more in reserve, it is likely a reasonable swing weight too.
2. Test the goblet squat. Hold the bell at your chest and do 8 to 12 reps. If your chest collapses forward or you cannot hold the bell comfortably, go lighter.
3. Test the press separately. Press the bell overhead with one arm. If you cannot do at least 5 controlled reps without leaning back, this bell is too heavy for pressing.
4. Be honest about swings. A bell that is too light for swings is less of a problem than one that is too heavy, because good technique matters more than load when you are learning.

How the size of the jump affects progress

Kettlebells usually go up in larger steps than dumbbells. Meigh and colleagues note that competition kettlebells are commonly available from 8 kg to 32 kg in 2 to 4 kg increments. A 4 kg jump is a big percentage increase at lighter weights. ACSM’s 2009 guidance recommends increasing load by 2 to 10% when you can beat your target by one or two reps, so with kettlebells you will often progress by adding reps, sets or harder variations first, then moving up a bell.

That approach is supported by a 2022 study by Plotkin and colleagues, which found that adding reps at a fixed load produced broadly similar results to adding load over eight weeks.

Signs your kettlebell is too heavy

• Your back rounds as you pick it up or at the bottom of a swing.
• You lift the bell with your arms rather than drive it with your hips in a swing.
• The bell drifts away from your body and pulls you forward.
• You lean back to press it overhead.
• You feel it in your lower back or joints rather than in your hips and legs.

Signs it is too light

• You can do 20 or more perfect swings and feel nothing in your glutes and hamstrings.
• Goblet squats feel easy for 15 reps or more.
• Your heart rate barely rises during a set of swings.

A note on older and returning lifters

The BELL trial found that a supervised, progressive hardstyle kettlebell programme was well tolerated by previously inactive adults aged 59 to 79, with very high compliance of 91.5% and four non-serious adverse events. It improved grip strength, walking distance and several measures of strength. Participants were supervised and could choose their own weights, which is a good model: start light, get coaching if you can, and build up gradually. The NHS advises speaking to a GP first if you have not exercised for some time or have medical conditions.

Health note: this article is general education, not medical advice. If you have a health condition, an injury, are pregnant, or have not exercised for a long time, check with your GP or a physiotherapist before starting or changing a training plan, and stop if an exercise causes pain.

Sources

• Meigh et al. (2019) Kettlebell training in clinical practice: a scoping review, BMC Sports Science, Medicine and Rehabilitation (europepmc.org)
• Lake and Lauder (2012) Kettlebell swing training improves maximal and explosive strength, Journal of Strength and Conditioning Research (europepmc.org)
• Farrar, Mayhew and Koch (2010) Oxygen cost of kettlebell swings, Journal of Strength and Conditioning Research (europepmc.org)
• McGill and Marshall (2012) Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads, Journal of Strength and Conditioning Research (europepmc.org)
• Meigh et al. (2022) Effects of supervised high-intensity hardstyle kettlebell training on grip strength and health-related physical fitness in insufficiently active older adults: the BELL trial, BMC Geriatrics (europepmc.org)
• How to improve your strength and flexibility, NHS (nhs.uk)
• ACSM position stand: Progression models in resistance training for healthy adults (2009), Medicine and Science in Sports and Exercise (europepmc.org)
• ACSM unveils landmark 2026 resistance training guidelines, American College of Sports Medicine (acsm.org)
• Plotkin et al. (2022) Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations, PeerJ (europepmc.org)
• Physical activity guidelines for older adults, NHS (nhs.uk)

Quick answer: dumbbells are the better all-round tool for steady strength work such as presses, rows and curls, and they make small, gradual progression easy. Kettlebells shine for swinging and ballistic movements such as swings, cleans and snatches, which combine strength, power and conditioning. Research on kettlebells is promising but limited. Many home lifters get the best of both by owning a few dumbbells and one or two kettlebells.

How the designs differ

A dumbbell has its weight split evenly on either side of a short handle, so the load sits in line with your hand. A kettlebell has a single cast ball with a handle on top, so most of its weight sits below and slightly away from your grip. That offset is the heart of the difference.

• Dumbbells feel stable and balanced. They are natural for pressing, rowing, curling and lunging, where you want the load to move in a controlled line.
• Kettlebells can be swung between the legs and around the body, and they sit on the back of the forearm in the rack position. That makes them well suited to hip-driven, momentum-based movements.

A brief history

A 2019 scoping review by Meigh and colleagues notes that kettlebells were used as measures of weight in Russia in the 1700s, and that kettlebell sport, also called Girevoy sport, originated in Eastern Europe in 1948. Kettlebells are now made in weights from 2 kg to 92 kg.

What the research says

Dumbbells fall under the large body of free weight research. A 2023 meta-analysis by Haugen and colleagues found that free weight training builds muscle as effectively as machines, with strength gains specific to the equipment used. ACSM’s 2026 guidance adds that the type of equipment does not consistently change outcomes for healthy adults.

Kettlebell evidence is smaller:

• Strength and power: Lake and Lauder (2012) found that six weeks of twice-weekly kettlebell swing training improved half squat strength by 9.8% and vertical jump by 19.8% in young men, similar to jump squat training.
• Compared with weightlifting: Otto and colleagues (2012) found both kettlebell training and weightlifting with heavy resistance training improved strength and power over six weeks, but strength gains were greater with weightlifting.
• Conditioning: Farrar and colleagues (2010) found that 12 minutes of continuous two-handed swings with a 16 kg kettlebell pushed heart rate to about 87% of maximum in college-aged men, a level they judged sufficient to challenge aerobic fitness.
• Overall quality: Meigh and colleagues’ 2019 scoping review of 99 publications concluded that effect sizes were typically trivial to small and confidence in reported effects was low to very low, because most longitudinal studies were small and of low methodological quality.

In short, both tools work. Dumbbells have the deeper evidence base for general strength and muscle, while kettlebells have encouraging but thinner evidence for power and conditioning.

Side by side

Factor	Dumbbell	Kettlebell
Weight position	Balanced either side of the hand	Mostly below and away from the handle
Best for	Presses, rows, curls, lunges, isolation work	Swings, cleans, snatches, goblet squats, carries
Learning curve	Gentle for most exercises	Steeper for ballistic lifts; coaching helps
Weight steps	Often small, especially with adjustable sets	Usually larger jumps between bells
Conditioning potential	Moderate, through circuits	High, through continuous swings
Floor space	A rack or an adjustable pair	A single bell can go a long way
Evidence base	Large, as part of free weight research	Growing but limited and mostly small studies

When to choose dumbbells

• You want to build general strength and muscle across every major muscle group.
• You want small, steady increases in load.
• You prefer controlled, slower movements, or you are new to training.
• You want lots of upper body isolation work, such as lateral raises and curls.

When to choose kettlebells

• You want efficient sessions that combine strength and conditioning.
• You enjoy learning skills such as the swing, clean and snatch.
• You have very little space; one or two bells can support a full routine.
• You want to train the hip hinge powerfully. McGill and Marshall (2012) found that swings with a 16 kg bell produced high gluteal and back extensor activation in a hip-hinge pattern.

Using both together

You do not have to pick one. A simple approach is to use kettlebells for swings and goblet squats at the start of a session, when you are fresh, and dumbbells for presses, rows and arm work afterwards. ACSM’s 2009 guidance recommends doing more demanding, multi-joint exercises before smaller, single-joint ones, which fits this order well. Keep covering all major muscle groups on at least two days a week, as the NHS advises.

Safety notes

Ballistic kettlebell lifts need a clear space in front and behind you, and a secure grip; dry hands and a clean handle help. McGill and Marshall observed that while many people credit swings with helping their back, a few find they irritate tissues, so build up gradually and stop if something hurts. With either tool, learn the movement with a light weight before adding load.

Health note: this article is general education, not medical advice. If you have a health condition, an injury, are pregnant, or have not exercised for a long time, check with your GP or a physiotherapist before starting or changing a training plan, and stop if an exercise causes pain.

Sources

• Meigh et al. (2019) Kettlebell training in clinical practice: a scoping review, BMC Sports Science, Medicine and Rehabilitation (europepmc.org)
• Haugen et al. (2023) Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis, BMC Sports Science, Medicine and Rehabilitation (pmc.ncbi.nlm.nih.gov)
• ACSM unveils landmark 2026 resistance training guidelines, American College of Sports Medicine (acsm.org)
• Lake and Lauder (2012) Kettlebell swing training improves maximal and explosive strength, Journal of Strength and Conditioning Research (europepmc.org)
• Otto et al. (2012) Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition, Journal of Strength and Conditioning Research (europepmc.org)
• Farrar, Mayhew and Koch (2010) Oxygen cost of kettlebell swings, Journal of Strength and Conditioning Research (europepmc.org)
• McGill and Marshall (2012) Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads, Journal of Strength and Conditioning Research (europepmc.org)
• ACSM position stand: Progression models in resistance training for healthy adults (2009), Medicine and Science in Sports and Exercise (europepmc.org)
• Physical activity guidelines for adults aged 19 to 64, NHS (nhs.uk)

Quick answer: the kettlebell swing is a hip hinge, not a squat and not an arm lift. Hike the bell back between your legs, snap your hips forward to float it to about chest height, and let it fall back into the next hinge. Keep your back neutral, arms relaxed and core braced at the top. Learn the hinge and the kettlebell deadlift first, start with a manageable weight, and build up gradually.

Why the swing is worth learning

The two-handed swing is the foundation of most kettlebell training. Research suggests it can build strength, power and fitness together:

• Lake and Lauder (2012) found six weeks of twice-weekly swing training improved half squat strength by 9.8% and vertical jump height by 19.8% in young men.
• Farrar and colleagues (2010) found that 12 minutes of continuous swings with a 16 kg bell raised heart rate to about 87% of maximum in college-aged men.
• McGill and Marshall (2012) found swings with a 16 kg bell created a hip-hinge pattern with rapid, powerful muscle activation, around 80% of maximum voluntary contraction in the glutes and 50% in the lower back extensors.

The wider evidence is still limited. A 2019 scoping review by Meigh and colleagues found most kettlebell studies were small and of low methodological quality, so treat these results as encouraging rather than definitive.

Step 1: learn the hip hinge

The hinge means bending at the hips while keeping your back long and neutral. Stand with your feet a little wider than hip-width, soften your knees, and push your hips back as if closing a car door with your bottom. Your chest tips forward, your shins stay fairly vertical, and you feel tension in the back of your thighs. Stand up by driving your hips forward and squeezing your glutes.

Step 2: the kettlebell deadlift

Place the bell between your feet. Hinge down, grip the handle with both hands, brace, and stand up tall. Lower it back down with the same hinge. The Health and Safety Executive’s handling advice fits this well: keep the load close to your body, avoid twisting, and do not jerk the load.

Step 3: the swing, phase by phase

Phase	What to do	Common fault
Set-up	Bell about a foot in front of you; hinge and grip the handle with both hands; tilt the bell towards you	Starting with the bell right under you, so there is no room to hike
Hike	Pass the bell back high between your thighs, close to your groin	Letting the bell drop to knee level or below
Drive	Snap your hips forward and squeeze your glutes; the bell floats up	Lifting with the arms or shoulders
Top	Stand tall, knees straight, core and glutes braced; bell around chest height	Leaning back or over-arching the lower back
Descent	Let the bell fall; hinge as your forearms meet your hips	Squatting down or hinging too early
Park	After the last rep, hike the bell back and place it on the floor in front	Letting the bell drop from the top

Key coaching points

• Hips, not arms. Your arms are ropes that connect your hands to the bell. The power comes from your hips.
• Neutral spine. Your back should stay long from head to hips throughout. McGill and Marshall measured about 3,200 N of lower back compression in swings with a 16 kg bell, which is why a controlled, neutral position matters.
• Short, sharp breath. Many coaches teach a short exhale at the top as you brace. Breathe in on the way down.
• Height is not the goal. A swing to chest height with a crisp hip snap is better than a higher swing that relies on your shoulders or a backward lean.
• Grip. Keep hands and handle dry; a slipping grip is a safety issue.

How many swings?

Start with sets of 10 to 15 swings, resting until your breathing settles, for about 5 to 10 sets. As fitness improves, add sets or move to timed work. Lake and Lauder’s protocol, for example, used 30 seconds of swinging and 30 seconds of rest for 12 rounds, twice a week. Increase the weight only when your technique stays crisp to the last rep.

Space and safety checklist

• Clear space in front of and behind you, and keep people and pets well away.
• Use a flat, non-slip surface.
• Check the bell’s handle for sharp burrs or cracks.
• If you lose control, let the bell go forward and away from you rather than fight it, provided the space is clear.
• Stop if you feel pain, particularly in your lower back.

McGill and Marshall noted that many people credit kettlebell swings with improving back health and function, but a few find they irritate tissues. Jay and colleagues (2011) found an eight-week workplace kettlebell programme reduced neck, shoulder and lower back pain in adults with high rates of musculoskeletal symptoms, but that was a supervised programme. If you have a back problem, get individual advice before adding swings.

Choosing a weight

In research, young men commonly used 12 to 16 kg bells for swings, and one trial in older adults started with 8 kg. Choose a bell you can deadlift easily for 10 reps with perfect form, then practise swings with it. It is better to master the pattern with a lighter bell than to struggle with a heavy one.

Progressions after the two-handed swing

1. Two-handed swing with a heavier bell.
2. Single-arm swing, which adds a rotational challenge to resist.
3. Hand-to-hand swing, switching hands at the top.
4. Kettlebell clean, then snatch, ideally with coaching.

Health note: this article is general education, not medical advice. If you have a health condition, an injury, are pregnant, or have not exercised for a long time, check with your GP or a physiotherapist before starting or changing a training plan, and stop if an exercise causes pain.

Sources

• Lake and Lauder (2012) Kettlebell swing training improves maximal and explosive strength, Journal of Strength and Conditioning Research (europepmc.org)
• Farrar, Mayhew and Koch (2010) Oxygen cost of kettlebell swings, Journal of Strength and Conditioning Research (europepmc.org)
• McGill and Marshall (2012) Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads, Journal of Strength and Conditioning Research (europepmc.org)
• Meigh et al. (2019) Kettlebell training in clinical practice: a scoping review, BMC Sports Science, Medicine and Rehabilitation (europepmc.org)
• Good handling technique, Health and Safety Executive (hse.gov.uk)
• Jay et al. (2011) Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial, Scandinavian Journal of Work, Environment and Health (europepmc.org)

Quick answer: competition kettlebells are steel and have the same outer dimensions at every weight, so your technique and rack position stay the same as you move up. Traditional cast iron kettlebells get bigger as they get heavier and often have thicker handles. Competition bells suit kettlebell sport and high-repetition work; cast iron bells suit general strength and hardstyle training. Both work well at home.

Two kinds of kettlebell

A 2019 scoping review by Meigh and colleagues, published in BMC Sports Science, Medicine and Rehabilitation, describes the two main designs clearly. Kettlebell sport uses competition kettlebells of standardised dimensions made of steel, most commonly available from 8 kg to 32 kg in 2 to 4 kg increments. Kettlebells described as traditional in shape are typically made from cast iron, with dimensions increasing with weight.

The review also notes that kettlebells are now widely available in many construction materials, from 2 kg to 92 kg.

Comparison table

Feature	Competition kettlebell	Cast iron kettlebell
Material	Steel	Cast iron
Size	Same outer size at every weight	Grows with the weight
Handle	Usually consistent and relatively slim	Varies, often thicker on heavier bells
Weight range	Commonly 8 to 32 kg	Very light to very heavy
Weight steps	Commonly 2 to 4 kg	Varies by range
Best for	Kettlebell sport, high reps, consistent technique	General strength, hardstyle training, goblet work

Why consistent size matters

In kettlebell sport, the main lifts are the jerk and the snatch, performed for repetitions within timed events, as Meigh and colleagues describe. Because a competition bell’s size and handle stay the same from light to heavy, the bell sits in the same place on your forearm in the rack and overhead positions whatever you are lifting. When you move up a weight, only the load changes, not your hand position or the way the bell rests on your arm.

With cast iron bells, a heavier bell is physically larger. It may sit differently against your forearm, and the handle may be thicker and further from the body of the bell. Some lifters notice they need to adjust their technique slightly each time they move up.

Kettlebell sport and hardstyle

Meigh and colleagues explain that only a small number of kettlebell styles are widely recognised, including sport style and hardstyle. Kettlebell sport, also known as Girevoy sport, originated in Eastern Europe in 1948. The International Union of Kettlebell Lifting World Championship in October 2018 attracted more than 500 competitors from 32 countries.

The review lists six fundamental hardstyle techniques: the swing, clean, press, squat, snatch and Turkish get-up, and notes that the two-handed swing is the most researched. Of the 99 publications in the scoping review, 33 studies explicitly used hardstyle techniques and 4 investigated kettlebell sport, so most of the research you will read about uses a hardstyle approach. Either type of bell can be used for hardstyle work.

Which type suits you?

Choose competition kettlebells if:

• You are interested in kettlebell sport or high-repetition jerks and snatches.
• You want your technique to stay identical as you move up in weight.
• You plan to buy several bells over time and want a matched set.

Choose cast iron kettlebells if:

• You mainly want general strength and conditioning: swings, goblet squats, deadlifts, rows and presses.
• You want lighter bells for beginners or mobility work, where cast iron is often available in smaller sizes.
• You like thicker handles, which can be comfortable for two-handed swings and goblet holds.

Features to check on either type

• Handle finish: it should be smooth, without sharp seams or burrs that tear your hands.
• Window size: the gap between the handle and the ball should fit your hand, or both hands for two-handed swings.
• Flat base: a flat bottom keeps the bell stable on the floor.
• Accurate weight: the marked weight should match the actual weight.
• Coating: bare metal, paint and powder coat all feel different. A lightly textured finish can help grip; a slick one may slip when your hands sweat.

Care and storage

Task	How often	Why
Wipe the handle	After every session	Sweat and chalk build-up make the handle slippery and speed up rust
Check for cracks, burrs and chips	Monthly	Sharp edges can damage hands; cracks are a safety risk
Store dry and off the floor where possible	Always	Iron and steel can rust in damp garages and sheds
Keep away from children	Always	Research found young children were more prone to hand injuries from weights

That last point comes from an analysis by Kerr and colleagues of weight training injuries in US emergency departments, which found that weights dropping on people was the most common cause of injury and that children aged 12 and under had a larger share of hand injuries. Store bells on a low shelf or rack, not at head height.

Building a set over time

Most people do not need a full range of bells at once. A common approach is to start with one bell you can deadlift and swing comfortably, add a lighter one for presses and get-ups, then add heavier bells as your strength improves. For reference, research on young men has typically used 12 to 16 kg bells for swings, and the BELL trial in adults aged 59 to 79 started participants with an 8 kg bell for home training before allocating heavier bells by capacity. Whichever design you choose, buying from the same range keeps handles and finishes consistent.

Safe lifting from the floor

Whatever type you choose, pick bells up with good handling technique. The Health and Safety Executive advises keeping a load close to your body, avoiding twisting, and not lifting more than you can easily manage. For kettlebells, that means hinging at the hips to pick the bell up, rather than reaching and rounding your back.

The bottom line

Competition kettlebells offer consistency for sport and high-repetition lifting. Cast iron kettlebells are versatile for general strength and conditioning. Neither is better for everyone. Choose based on how you train, learn the basics with a manageable weight, and look after your bells so they last for years.

Health note: this article is general education, not medical advice. If you have a health condition, an injury, are pregnant, or have not exercised for a long time, check with your GP or a physiotherapist before starting or changing a training plan, and stop if an exercise causes pain.

Sources

• Meigh et al. (2019) Kettlebell training in clinical practice: a scoping review, BMC Sports Science, Medicine and Rehabilitation (europepmc.org)
• Lake and Lauder (2012) Kettlebell swing training improves maximal and explosive strength, Journal of Strength and Conditioning Research (europepmc.org)
• Meigh et al. (2022) Effects of supervised high-intensity hardstyle kettlebell training on grip strength and health-related physical fitness in insufficiently active older adults: the BELL trial, BMC Geriatrics (europepmc.org)
• Kerr, Collins and Comstock (2010) Epidemiology of weight training-related injuries presenting to United States emergency departments, 1990 to 2007, American Journal of Sports Medicine (europepmc.org)
• Good handling technique, Health and Safety Executive (hse.gov.uk)

Quick answer: do this full-body kettlebell workout two or three times a week on non-consecutive days. It uses the deadlift, goblet squat, swing, row, press and carry to cover the major muscle groups the NHS recommends training at least twice a week. Start with light to moderate bells, do 2 to 3 sets of 8 to 12 reps, and progress by adding reps, then sets, then weight.

What you need

• One or two kettlebells: a lighter one for pressing and rows, a heavier one for deadlifts, squats and swings.
• A clear space with room in front and behind for swings.
• A flat, non-slip floor or mat.
• About 30 to 40 minutes.

Is kettlebell training suitable for beginners?

With sensible progression, yes. In the BELL trial by Meigh and colleagues (2022), previously insufficiently active adults aged 59 to 79 took part in three months of supervised, progressive hardstyle kettlebell training. Compliance was 91.5%, there were four non-serious adverse events, and participants improved grip strength, six-minute walk distance, deadlift strength and sit-to-stand performance. In working adults, Jay and colleagues (2011) found that eight weeks of kettlebell training, three times a week, reduced neck, shoulder and lower back pain and improved back strength, although it did not improve aerobic fitness.

The overall evidence is still limited. A 2019 scoping review found that most kettlebell studies were small and of low quality, so kettlebells are best seen as one useful tool within a balanced routine.

Warm-up (5 minutes)

1. March on the spot or walk briskly for 2 minutes.
2. Arm circles and shoulder rolls, 10 each way.
3. Bodyweight hip hinges, 10 reps, pushing the hips back.
4. Bodyweight squats, 10 reps.
5. One light set of kettlebell deadlifts, 8 reps.

The workout

Order	Exercise	Sets x reps	Rest	Bell
1	Kettlebell deadlift	3 x 8 to 12	60 to 90 seconds	Heavier
2	Goblet squat	3 x 8 to 12	60 to 90 seconds	Heavier or lighter
3	Two-handed swing	5 x 10	Until breathing settles	Heavier
4	Single-arm row	2 to 3 x 8 to 12 each side	60 seconds	Heavier or lighter
5	Single-arm overhead press	2 to 3 x 6 to 10 each side	60 seconds	Lighter
6	Suitcase carry	2 x 20 to 30 metres each hand	60 seconds	Heavier

This order follows ACSM’s 2009 advice to place larger, multi-joint exercises before smaller ones. If you are completely new to kettlebells, replace swings with extra deadlifts for the first two weeks while you learn the hinge.

Exercise guide

Kettlebell deadlift

Stand with the bell between your feet. Push your hips back, keep your back neutral, grip the handle and stand tall. Keep the bell close to you, as the Health and Safety Executive’s handling guidance advises for any load.

Goblet squat

Hold the bell by the horns at chest height. Squat down between your knees as far as is comfortable with your chest up, then stand.

Two-handed swing

Hike the bell back between your thighs, then snap your hips forward so it floats to chest height. Your arms stay relaxed; the power comes from your hips. McGill and Marshall (2012) described the swing as a hip-hinge pattern with high glute and back muscle activation.

Single-arm row

Brace one hand on a bench or sturdy chair, hold the bell in the other, and pull it towards your hip. Lower slowly.

Single-arm overhead press

Clean or lift the bell to the rack position, where it rests on the back of your forearm at shoulder height. Brace and press it overhead without leaning back.

Suitcase carry

Hold a heavy bell in one hand and walk tall without leaning to the side. Switch hands.

Eight-week plan

Weeks	Sessions per week	Focus	Progression
1 to 2	2	Technique: hinge, squat, press; swings only once the deadlift is solid	2 sets, light bells
3 to 4	2	Working sets with 2 to 3 reps in reserve	3 sets; add reps each session
5 to 6	2 to 3	Build swing volume	Increase swings to 6 to 8 sets of 10
7 to 8	2 to 3	Move up a bell where reps are easy	Heavier bell for deadlifts, squats or swings

ACSM’s 2009 guidance recommends two to three sessions a week for novices and a 2 to 10% load increase once you can do one or two reps above your target. Because kettlebells often jump in bigger steps, adding reps and sets first is a practical approach. ACSM’s 2026 guidance adds that finishing sets with two or three reps in reserve gives similar results to training to failure, with less fatigue.

Pair it with aerobic activity

The NHS recommends adults aim for 150 minutes of moderate aerobic activity a week, in addition to strength work on at least two days. Swings raise your heart rate, and Farrar and colleagues (2010) found continuous swings pushed heart rate to about 87% of maximum. However, Jay and colleagues’ trial did not find an improvement in aerobic fitness, so keep walking, cycling or other aerobic activity in your week too.

Safety reminders

• Keep children and pets out of the room during swings.
• Stop any exercise that causes pain, particularly in your back or shoulders.
• Put the bell down under control at the end of every set.
• If possible, have a qualified coach check your swing and press technique.

Health note: this article is general education, not medical advice. If you have a health condition, an injury, are pregnant, or have not exercised for a long time, check with your GP or a physiotherapist before starting or changing a training plan, and stop if an exercise causes pain.

Sources

• Meigh et al. (2022) Effects of supervised high-intensity hardstyle kettlebell training on grip strength and health-related physical fitness in insufficiently active older adults: the BELL trial, BMC Geriatrics (europepmc.org)
• Jay et al. (2011) Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial, Scandinavian Journal of Work, Environment and Health (europepmc.org)
• Meigh et al. (2019) Kettlebell training in clinical practice: a scoping review, BMC Sports Science, Medicine and Rehabilitation (europepmc.org)
• ACSM position stand: Progression models in resistance training for healthy adults (2009), Medicine and Science in Sports and Exercise (europepmc.org)
• ACSM unveils landmark 2026 resistance training guidelines, American College of Sports Medicine (acsm.org)
• Good handling technique, Health and Safety Executive (hse.gov.uk)
• McGill and Marshall (2012) Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads, Journal of Strength and Conditioning Research (europepmc.org)
• Farrar, Mayhew and Koch (2010) Oxygen cost of kettlebell swings, Journal of Strength and Conditioning Research (europepmc.org)
• Physical activity guidelines for adults aged 19 to 64, NHS (nhs.uk)