If you want to build strength with kettlebells, but don’t have time for a long workout or are new to exercising with them, this workout is a smart place to start.
NASM-certified personal trainer Everertt Miner has created a kettlebell workout with just three moves that’s suitable for beginners. It aims to build strength, but also lay the groundwork for you to later progress to more dynamic exercises.
Kettlebells can feel a little intimidating at first. Unlike dumbbells, the center of gravity of the weight is offset, making them more challenging to grip and maintain stability. But that doesn’t mean beginners should shy away from using them.
“Many popular kettlebell moves, like the clean and press or snatch, are great but likely too complex for beginners on their own,” says Miner.
“Before we add complex, high-velocity movements like snatches or swings, we need to build strength and solid movement patterns.
“This workout prioritizes three controlled, loadable movements—a press, a pull and a lunge—to build foundational strength in a simple, beginner-friendly way.”
To do this workout, use a light to medium kettlebell until you feel comfortable with the moves and are able to perform them with great form.
Three kettlebell exercises for beginners
1. Kettlebell overhead push press
Reps: 3-5 each side
How to do it:
- Stand holding the kettlebell in a front rack position—held at your shoulder with the bell resting on your forearm. Raise your other arm out to the side for balance.
- Engage your core and keeping your torso upright throughout, bend your knees and your hips slightly to lower into a shallow squat.
- Explosively push through your feet to straighten your legs and hips, generating momentum to help you lift the kettlebell overhead.
- Finish the movement with your arm fully extended and your biceps next to your ear.
- Lower the kettlebell to the front rack position with control.
- Perform all repetitions on one side, then switch sides.
Why it’s worth doing: A push press—using your legs to power up the weight overhead—allows you to lift more than a strict press (using just your upper body to power the movement). This makes the push press ideal for building strength.
It also teaches force transfer from the lower to upper body which is useful if you’re looking to build athletic strength, says Miner.
It also introduces you to the dip-drive movement, which is essential for progressing to moves like the jerk, snatch and clean.
2. Kettlebell gorilla row
Reps: 3-5 each side
How to do it:
- Stand with one or two kettlebells on the floor between your feet.
- Hinge at the hips, lowering your torso until it’s almost parallel to the floor. Keep your back flat and knees slightly bent.
- Engage your core and lift one kettlebell to your ribs, drawing your elbow past your ribs, keeping your hips level throughout.
- Pause at the top, then lower with control.
- Alternate sides with each rep, maintaining tension in the core, glutes and hamstrings throughout.
Why it’s worth doing: “This is a great bang-for-your-buck pulling movement, which trains the upper back, arms and core unilaterally,” says Miner.
3. 3D lateral lunge flow
Reps: 3-5 each side
How to do it:
- Stand holding a kettlebell in front of your chest.
- Take a big step forward with your left foot and bend both knees to lower until your right knee is just above the floor.
- Push through your left foot to return to the start.
- Take a big step to the left side, bending your left knee and sitting your hips back to lower as far as is comfortable.
- Push through your left foot to return to the start.
- Take a big step backward with your left foot and bend both knees to lower until your left knee is just above the floor.
- Push through your left foot to return to the start. That’s one rep.
- Complete the repetitions on one side, then repeat on the other side.
Why it’s worth doing: “This is a dynamic, multi-planar movement that strengthens the legs from all angles,” says Miner.
Featuring a forward, lateral and reverse lunge, it trains single-leg strength, building balance, coordination and mobility. It’s also an excellent compound move using multiple muscle groups at once.
How to make this a full-body workout
While this routine will work muscles all over the body, it won’t work your chest—and that’s by design.
“Most kettlebell pressing movements don’t allow beginners to lift enough safely to build real pressing strength,” says Miner. “They’re also harder to stabilize.”
But there’s a simple way to turn it into a full-body workout—add a bodyweight push-up, or a modified push-up that matches your level.
“Push-ups are perfect for beginners—they’re scalable and effective. You can easily track progress, maintain joint alignment and build horizontal pressing strength without needing extra equipment.”
