Kettlebell Exercises for Beginners: Which Weight and 6 Moves to Start

One kettlebell is enough for a complete full-body workout at home. The most common beginner mistake is picking a weight that is too light for the legs and too heavy for the arms.

Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

THE RIGHT EQUIPMENT

Fillable Kettlebell | Adjustable 1–25 kg, Soft Shell

Adjustable kettlebell from 1 to 25 kg: fill with sand or steel shot, soft floor-friendly shell, competition size, folds small. Ships empty. · €39,90

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Which weight to start with

If you can only buy one, choose the heavier option for the legs and do presses with lighter variations. Adjustable or fillable kettlebells grow with you.

The 6 beginner exercises

1. Kettlebell deadlift: bell between the feet, push the hips back, flat back, stand up by squeezing the glutes. The base for the swing.
2. Goblet squat: hold the bell by the horns at chest height, sit down between your heels, chest up.
3. Two-handed swing: a powerful hip snap, not a squat and not an arm lift. The arms just guide the bell to chest height.
4. One-arm row: one hand on a chair, pull the bell to your hip.
5. Floor press: lie on your back, press the bell up with one arm – easier on the shoulder than standing presses.
6. Suitcase carry: hold the bell at your side and walk 20–30 m upright. Excellent for the core.

20-minute full-body workout

3 rounds: 10 deadlifts, 10 goblet squats, 10 rows per side, 8 floor presses per side, 15 swings, 2×30 m carry. 60–90 seconds rest between rounds. Twice a week for 4 weeks, then add reps or a heavier bell.

Safety

• Learn the deadlift before the swing.
• Keep a clear space in front of and behind you, and train on a non-slip surface.
• Stop the swing set as soon as the technique gets sloppy.

Equipment and plan

You will find kettlebells, bands and mats in our home gym equipment – with any equipment, a training guide is automatically 50 % off. For a structured progression at home, try Build Muscle at Home or let the programme finder pick a plan.

Related: full-body dumbbell workout at home, home gym essentials, lower back pain after deadlifts.

General information, not medical advice. If you have back, shoulder or heart problems, check with a doctor before starting kettlebell training.

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