The Beginner's Guide to Kettlebell Training
The kettlebell is among the best equipment for a home gym. In fact, we love it so much we made it our logo!
This versatile training tool is perfect for working out at home: It doesn’t take up much space, can be used in dozens of exercises, and can be used to work out just about every muscle group in the body.
It’s no secret that the team at F3 Wellness Connections is obsessed with the humble kettlebell — but we know that not everyone is a certified kettlebell instructor!
Today, we’re getting back to the basics: How to use a kettlebell, how to choose the right kettlebell weight, and everything else we need in a beginner’s guide to kettlebell training.
Let’s dive in!
Why should I train with kettlebells?
At F3, we often call the kettlebell the “handheld home gym.” That’s because this single piece of equipment is all you need to get a complete full-body workout.
That makes the kettlebell the best equipment to have when working out at home. Kettlebell exercises target several muscle groups simultaneously, and making a few simple changes to your workout routine can introduce the same amount of variety and intensity you’d find in an in-person bootcamp — for a fraction of the cost!
The combination of working multiple muscle groups at once and repeating continuous exercises with short breaks (otherwise known as high-intensity interval training, or HIIT) makes kettlebell workouts both aerobic and anaerobic.
In one study, kettlebell enthusiasts performing a 20-minute snatch workout burned, on average, 13.6 aerobic calories/minute and 6.6 anaerobic calories/minute. This calorie burn is equivalent to running a 6-minute mile!
Simply put, kettlebells offer all the intensity and benefits of weight-lifting, cardio, and strength exercises in much less time than a traditional workout — and for a fraction of the cost of a gym membership.
Kettlebell Safety 101
When working out with a kettlebell, never forget that you are basically swinging around a large metal weight. And yes — if you drop it on your foot or clock yourself in the head, it’s probably going to hurt. A lot.
To that end, kettlebell safety is one of the first things we teach in our kettlebell programs for beginners. In addition to “don’t hit yourself with the big rock,” there are a few rules of thumb we recommend to kettlebell newbies:
Don’t train to failure. This is a good rule for all exercise programs, but it’s especially true of the kettlebell. “Training to failure” refers to pushing yourself so far you’re literally unable to do another rep. If you reach this point while kettlebell training, you’re much more likely to tear a muscle, drop the kettlebell, or otherwise injure yourself. Push yourself to the breaking point—but never past it.
Guarantee your grip. This goes back to the “you are waving around a big rock” concept. Don’t risk throwing that rock at the wall by accident (or straight into that $1000 TV you panic-bought during an Amazon sale). Chalking your hands is a great way to keep your grip from slipping: This is especially helpful once you get into the intense portion of your workout. Sweaty hands make it much harder to stay in control!
Focus on form first. Like many weight-lifting exercises, kettlebell exercises are most efficient when they are completed with the proper form. You can lift a 25KG bell in a way that works out all your major muscle groups, or you can heave it straight up in the air and tweak your back — focusing on form allows you to get the most out of your workout, avoid injury, and keep your progress moving forward. If you’re lifting so much weight that you struggle to get your form right, back off and focus on form first. Then, when you’re ready, move up to the heavier kettlebells.
Keep an eye on your footwork. A firm foundation is critical to success in kettlebell workouts. We need something called a “true floor feel,” which refers to the connection between the bottoms of your feet and the floor you’re standing on. Kettlebells involve a lot of balance and subtle adjustments — to that end, we recommend flat training shoes or no shoes at all while training with a kettlebell. (Just be extra careful if you go the barefoot route — everyone on the F3 team has dropped a kettlebell perilously close to their big toes enough to make this a top priority!)
How do I choose the right kettlebell weight?
Besides “How do I get started with kettlebell workouts?”, this is probably the biggest question we get asked at F3 Wellness Connections. Choosing the right kettlebell has little to do with how strong you are or how well you can arm wrestle: It’s about finding a weight that works with your body instead of against it.
Remember, you’re not just picking up a heavy weight: You’re moving it around in complex exercises that target all of your major muscle groups. And that’s hard work!
The general recommendation for the right weight of kettlebell is to use a competition-style kettlebell at the following weights:
Women: 12KG (26LB)
Men: 16KG (35LB)
How to do kettlebell swings
Now, on to the good stuff! The Kettlebell Swing is the central exercise of all kettlebell routines. With the swing as your foundation, you’ll be able to take on expert kettlebell workouts with the pros in no time.
There are a few variations on the swing (like one-handed, two-handed, or alternating), but they all follow the same basic foundation:
Start in the Von Seth Starting Position. Also known as the “Lock and Load,” this stance involves standing at a 3-4 point stance, like a center in football. The back should be flat, your weight on your heels or the middle of your foot, feet shoulder or hip-width apart, and the bell in front of your feet.
Start the back swing. The kettlebell swing starts down-swing first. Now that you’re locked and loaded, swing the kettlebell backward, toward your rear end.
Complete the hip drive. Driving your weight into your heels, swing the kettlebell up and out as you snap your hips forward and lock out your knees. Stand straight up, lifting the bell as you go.
Hit your top position. When the kettlebell is at its topmost height, it will feel like it’s “floating” in that moment between the force of your movement carrying it up and gravity pulling it back down. In this “top position,” your arms should be straight out in front of you OR close to the chest (kinda like a T-rex) with a loose, but controlled, grip.
Complete the swing. The swing is “complete” in the movement from lock and load to standing. As gravity brings the bell back down, follow it with your arms, bending your knees and shifting your weight back into the pads of your feet as you go back to the “lock and load” position. You did it!
To see it in action, take a look at this video of F3 coach Sarah Seth showing off her perfect swing: