Kettlebell workouts are some of the best ways to build strength-endurance. They also help torch fat and give you a workout that will really push you to your limits.

Kettlebells first came about in the 18^th century when they were used to measure grains and goods in Russia. Using them as exercise tools began when people identified kettlebells as another way to prove their strength and so began swinging them around.

Today they’re used for building muscle and improving functional strength. They’re brilliantly versatile and ideal if you want to get in a high impact workout. 

If you’re looking to train at home, you can get everything you need with our Home Gym Packages. 

Why are kettlebells so effective?

When it comes to strength training, it’s not all about isolating specific muscles. 

Using kettlebells correctly is about generating natural patterns of movement, rather than working one specific area at a time. This makes them perfect for improving your overall functional fitness levels and ideal for putting in an effective workout in a small amount of time.  

And because of the nature of how we hold and use kettlebells, they also help to strengthen your wrist joints too. This is ideal for improving your grip strength for benching and deadlifts. 

Best kettlebell exercises

Beginner exercises

• Goblet squats 

• Single-arm bent over rows

• Russian twists

• Forward lunges 

• Lunge with twist 

• Kettlebell deadlift 

• Chest press 

• Single-arm shrugs

• Front raise 

Intermediate exercises

• Kettlebell swings 

• Figure of eight (around ankles) 

• Single leg deadlift 

• Side lunge (holding kettlebell to chest) 

• Curtsy squats 

• Straight arm sit up 

• Single-arm bicep curls

• Tricep extensions 

Advanced exercises

• Turkish get-up

• Squat with single-arm press

• Overhead squat 

• Halos 

• Single-arm press

• Overhead to knee tuck (lying down) 

• Push-ups (on the kettlebell)

• Kettlebell windmills 

What weight kettlebells should I use? 

Which kettlebell weight you choose will vary depending on your ability and your experience.

Ultimately, you want to make sure that you can still use your chosen weight for the hardest exercise in your circuit. That way, you only need to use one weight which makes for an efficient workout. 

Are kettlebells better than dumbbells? 

The answer to this question really comes down to what your goals are.  

Dumbbells are fantastic for isolating muscles and as a result can be used to target specific areas. They are also extremely versatile and in general, fairly easy to use. 

Kettlebells are more difficult to use but this isn’t a bad thing. When you challenge your fitness, you progress so they’re great for diversifying your training. 

Kettlebells are particularly good for compound movements. And because of their nature, they are great for exercises that involve a lot of momentum which is great for working your core at the same time. 

In summary, dumbbells and kettlebells can be used in very different ways. And if you want to keep your training both varied and challenging, it’s best to use both! 

Can you build muscle using a kettlebell? 

Kettlebells are extremely challenging. But because of their nature, they’re used more for endurance and conditioning rather than heavy lifts. 

If strength is your focus, then you will want to centre your training around using an Olympic Barbell and a Squat Rack or Power Rack.  

Kettlebells, however, will really help you with your accessory lifts as well as improve your grip strength. 

Are kettlebell swings good for abs? 

Kettlebell swings are a great exercise to perform if you’re looking to build all over body strength.  

By swinging the weight from back to front, you’re able to target your: 

• Hip flexors 

• Glutes 

• Hamstrings 

• Abs 

• Shoulders 

• Pecs 

They’re also great for developing your grip strength.  

Looking to get more out of your workouts? Check out our best free weight exercises for upper body strength.  

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Tags: Equipment > Kettlebells ; Exercise Type > Conditioning ; Exercise Type > Strength ; Misc > Workout