Many of the students in my group fitness class are nervous about doing kettlebell swings because they don’t really know how to do them and worry they might hurt themselves.

They’re right to be wary. It’s very easy to get it wrong and strain the muscles in your lower back.

But I regularly include the kettlebell swing in the plans I create for my one-to-one students, because of the unique benefits the move offers, and because I can safely supervise and make sure they have the technique right.

ISSA-certified strength and conditioning specialist Bridget Moroney and head coach at EGYM Fitness agrees.

“The kettlebell swing is one of the most efficient exercises you can add to a workout routine. It primarily targets the glutes, hamstrings, and lower back, but your core, lats, and shoulders all kick in as stabilizers, too.

“What makes it special is that it trains explosive hip power—the kind that carries over to running, jumping and pretty much every athletic movement. It also gets your heart rate up without the impact of running, so it's genuinely useful whether your goal is strength, conditioning or both.”

Her colleague Jonah Berman, also a NASM-certified personal trainer, adds that “kettlebell swings are an amazing power-builder by forcing you to explode through your hips and glutes. Especially if you spend a lot of time at a desk, these can help keep lower back and hip pain that comes from sitting all day away.

“And because it’s so dynamic, it sneaks in a cardiovascular burn without you ever having to touch a treadmill—bonus!”

Here Moroney and Berman explain why people are often put off by the kettlebell swing, common mistakes for beginners and how to perform the move safely.

The biggest kettlebell swing mistakes beginners make

Many people wrongly assume the kettlebell swing is an upper-body exercise, says Moroney.

“The arms are just along for the ride,” she says. It’s actually a full-body move that has a crucial element—the hip hinge. This is the same movement pattern you use when you deadlift, jump or pick something up from the floor.

Not hinging properly from your hips and bending your back instead is how people end up injured, says Moroney. “Plus, if the back rounds, the load goes to the wrong place and this can strain the back. The fix is simple in theory but takes practice. Keep your chest up, push your hips back like you are trying to touch a wall behind you, and think about snapping your hips forward to drive the bell up.”

Another of the most common mistakes beginners make when doing a kettlebell swing is squatting instead of hinging, says Moroney. A bend in your knees is necessary for stability but not so that it becomes a squat.

“With a hip hinge movement, the power comes from pushing your hips back and then driving them forward explosively. When people treat it like a squat they drop their knees, lose the hip drive, and end up pulling with their lower back instead.”

The dynamic nature of swinging a weight means that some coordination and timing are needed too, to control the weight like a pendulum and maintain the rhythm of your hip swings.

“Many beginners tend to emphasize the top of the movement, leading to hyperextension [when a joint moves beyond its typical range of motion] of their lower back. This can pinch your spine and cause injury or discomfort over time. You should be stable through your upper body with your glutes and core engaged.”

How to tell you’re ready for the kettlebell swing

If you want to introduce kettlebell swings into your workouts, Morony suggests making sure you’ve mastered a few things first.

“Before picking up a kettlebell, you need to ‘own’ the hip hinge,” she says. “Here's a simple test: stand about a foot away from a wall, push your hips straight back until they touch it, and keep your spine neutral the whole time. If you can do that with control, you understand the movement the kettlebell swing is built on.

“You also want basic core stability, meaning you can brace your midsection under load without your lower back caving. If either of those feels shaky, work on those first. The swing rewards good foundations and punishes bad ones.

To improve your core stability for the kettlebell swing, incorporate exercises such as glute bridge, bird dog, dead bug and plank into your regular fitness routine.

How to perform a kettlebell swing safely

• Start with your feet shoulder-width apart, with the kettlebell on the floor about a foot in front of you.
• Engage your core.
• Hinge forward from your hips and push your hips back, grasp the kettlebell handle in both hands.
• Pull the kettlebell back between your legs, keeping your back flat.
• Drive your hips forward explosively, squeezing your glutes, to generate the momentum to swing the kettlebell up to chest height, following it with your gaze—your arms should guide the bell but not lift it.
• As the kettlebell falls, hinge at your hips and push your hips back, letting the kettlebell between your legs, ready to go straight into the next rep.

If you’re pressed for time, quick, high-effort workouts are an effective way to use the time you do have to train.

That’s why it’s worth having a selection of short exercise blasts you can turn to in a pinch, and this seven-minute workout by Caleb Kinney-Woods, a certified kettlebell training specialist and personal training leader at Life Time Colorado, is worth a spot in your rotation.

It’s an AMRAP workout, which stands for as many rounds as possible. Kinney-Woods has supplied a short sequence of three exercises. Do three reps of each exercise to complete one round. Complete as many rounds as possible in seven minutes.

“This challenges your work capacity and keeps the body moving continuously,” says Kinney-Woods.

“It’s efficient, athletic and fun, exactly how I believe training should feel.”

If you make a note of your score, it’s also a great workout to revisit from time to time to see if you can beat your previous score.

How to do this kettlebell AMRAP workout

Start a timer for seven minutes. Perform each of the exercises below to complete one round. Complete as many rounds as possible in the time allowed. All three moves are unilateral exercises, so hold the kettlebell in your right hand for the first round, then swap hands for the next round. Alternate sides each round.

If you’re doing this as a standalone workout (instead of a finisher to a longer workout), you must warm up first. Steal this PT’s warm-up routine if you don’t have a preferred sequence already, include some light cardio to gradually raise your pulse, and practice each of the movements below with a light kettlebell. It’s especially worth practicing the clean movement to make sure you’re not banging the kettlebell on your wrist.

Here’s Kinney-Woods demonstrating two rounds worth of the exercises. Keep scrolling for written exercise guides.

1. Single-arm kickstand RDL

Reps: 3

• Stand with your feet hip-width apart, holding the kettlebell in your right hand.
• Step your right foot back slightly, resting the toes lightly on the floor. Your weight should be in your left leg.
• Engage your core.
• With a slight bend in your left knee, push your hips back to lower the kettlebell straight down until you feel a slight stretch in your left hamstring.
• Push through your left foot and drive your hips forward to return to standing, squeezing your left glute at the top of the movement.

Form tip: Keep your spine straight and shoulders square throughout.

2. Single-arm kettlebell clean

Reps: 3

• Stand with your feet hip-width apart, holding the kettlebell in front of you in your right hand.
• Engage your core.
• Push your hips back and bend your knees to lower the kettlebell between your legs.
• Squeeze your glutes and drive your hips forward explosively to generate the momentum to lift the kettlebell to shoulder height, bringing your forearm underneath to catch the kettlebell softly in your bent elbow—this is called the front rack position.
• Reverse the arm movement and go straight into the next rep.

Form tips:

• Keep the kettlebell close to your body as it rises.
• Allow the kettlebell to rotate smoothly around your wrist instead of flipping it over your hand as you transition from raising to lowering.

3. Single-arm kettlebell push press

Reps: 3

• Begin with the kettlebell in the front rack position, with the kettlebell resting on your right forearm in front of your right shoulder.
• Bend your knees slightly, then straighten up powerfully and press the kettlebell overhead.
• Lower the kettlebell back to the front rack position with control.

Form tip: When your arm is fully extended, your biceps should be by your ear.

If you want a straightforward blast of exercise, but you’re short on time, this kettlebell power circuit might just be what you’re after.

Caleb Kinney-Woods, a personal training leader at Life Time Westminster, Colorado and a certified kettlebell training specialist, designed this workout to build strength and power with minimal equipment.

“Using kettlebells lets us train strength, conditioning, coordination and core stability all at once, without needing a ton of equipment or hours in the gym,” he says.

This is an every minute on the minute (EMOM) workout, requiring you to complete the reps of two moves every minute. You then rest for the remainder of the minute.

Even though the quicker you complete the reps, the longer you have to rest, Kinney-Woods encourages you to perform high-quality reps with proper form rather than rushing.

The first few minutes will probably feel relatively easy, but as fatigue sets in, you’re sure to work up an almighty sweat.

If you find you aren’t getting enough rest between exercises, or not completing the reps of both exercises in the minute, try using lighter kettlebells.

How to do this kettlebell EMOM workout

Simply perform 10 kettlebell swings and 10 overhead triceps extensions every minute for eight minutes, as demonstrated here by Kinney-Woods.

You can tag this routine onto a longer session, or use it as a standalone workout. If the latter, give yourself more than 10 minutes; you’ll need a thorough warm-up first, especially given the dynamic, demanding nature of the kettlebell swing.

Ideally, you will have two kettlebells. A heavier one for the swing and a lighter one for the extension.

Exercise guides

1. Kettlebell swing

• Stand with your feet shoulder-width apart and the kettlebell on the floor slightly in front of you.
• Engage your core, squeezing your glutes and moving your shoulders down and back.
• Hinge at the hips, pushing your butt back while keeping your spine neutral and grasp the kettlebell with both hands.
• Swing the kettlebell between your legs.
• Explosively push your hips forward to swing the kettlebell to chest height.
• Allow the kettlebell to swing down, hinging at the the hips and going straight into the next rep.

Form tip: Keep your arms relaxed and let your hips generate the power.

2. Kettlebell overhead triceps extension

• Stand holding the sides of the kettlebell’s handle.
• Lift the kettlebell overhead.
• Engage your core.
• Slowly bend your elbows to lower the kettlebell behind your head with control.
• Extend your arms to lift the kettlebell back overhead.

Form tips: Keep your elbows pointed forward and close to your head throughout the movement. Keep your core engaged and avoid arching your lower back.

Research is showing that grip strength is not just a reflection of hand or forearm strength but an important indicator of overall health and upper-body strength. It provides a useful window into your body’s muscle strength and muscle mass.

People with stronger grip strength tend to have more skeletal muscle, which is essential for movement, posture and joint stability. As we age, a loss of muscle mass—known as sarcopenia—increases our risk of falls, reduces mobility and contributes to a loss of independence.

A weaker grip can also be a sign of neuromuscular ageing, and there is robust research linking lower grip strength to a higher risk of cardiovascular disease and poorer long-term health outcomes. While it doesn’t directly cause these conditions, it can act as a warning that your physical strength needs attention.

One way to improve your grip strength is through kettlebell training. Unlike dumbbells, which have an even weight distribution directly from your palm, a kettlebell’s weight is offset from the center of gravity creating a pulling force that challenges your muscles and stability. Your fingers, forearms and wrists as well as the rest of your body have to work harder to control the weight.

In this 20-minute upper-body kettlebell workout, moves like the single-arm row, biceps curl and front raise force you to stabilize against motion. Doing these exercises regularly and consistently will, over time, boost strength and muscle mass.

How to do the workout

1. Single-arm row
2. Standing diamond press
3. Single to double upright row
4. Triceps extension
5. Biceps curl to front raise

All you need is one light-to-medium kettlebell for this workout. Do each exercise for 40 seconds, followed by 20 seconds of rest. Take 90 seconds of rest between circuits and perform the circuit a total of three times.

1. Single-arm row

Time: 40sec each side Rest: 20sec

• Stand with your feet hip-width apart, holding a kettlebell in your right hand.
• Step your right foot back, adopting a split stance, bending your left knee, keeping your toes pointing forward.
• Lean your torso forward, and place your left hand on your left hand for support—this is your starting position.
• Engage your core.
• Lift the weight to your hip, bending your elbow and raising it straight up, brushing your torso as it passes.
• Pause, then lower with control.

2. Standing diamond press

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart, holding the kettlebell in both hands close to your chest.
• Engage your core, and move your shoulders back and down.
• Push the weight away from you at shoulder height, fully extending your arms.
• Reverse the movement to the start.

3. Single to double upright row

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart, holding the kettlebell in front of your thighs in both hands.
• Engage your core, and move your shoulders back and down.
• Lift the weight up toward your chest.
• Lower with control, then let one hand go and repeat as a single-arm row.
• Repeat the sequence, alternating the arm you use for the single-arm row.

4. Triceps extension

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart, holding the kettlebell in both hands, arms extended straight overhead.
• Keeping your upper arms as still as possible, bend your elbows to lower the weight behind your head.
• Extend your arms to lift the kettlebell back to the start.

5. Biceps curl to front raise

Time: 40sec Rest: 90sec

• Stand with your feet hip-width apart.
• Hold the kettlebell in both hands by the sides of the handle in front of your thighs.
• Bend your elbows to raise the kettlebell to your shoulders.
• Reverse the movement to the start.
• Keeping your arms extended, raise the kettlebell to shoulder height.
• Reverse the movement to the start.
• Continue, alternating between the curl and raise.

There are lots of advantages to working out in a gym, but it’s definitely not a requirement for building strength or improving endurance.

I work with lots of my personal training clients who never set foot inside a gym. They don’t have tons of equipment at home, either.

All you really need are a few versatile fitness tools—like a kettlebell or a dumbbell—and a little bit of space.

When I’m working with an at-home client—or when I can’t make it to the gym myself—I fall back on the following full-body workout. It can take as little as 15 minutes to complete, and all you’ll need is a moderately-heavy kettlebell, like this 12lbs Amazon Basics kettlebell.

Notify your doctor before starting any new activity. If you’ve recently begun an exercise program, consider meeting with a personal trainer for guidance on this workout. They can correct your form, offer modifications if necessary, and suggest alternative exercises that match your specific goals or concerns.

How to do the full-body kettlebell workout

In addition to a kettlebell, you might also like a yoga mat to cushion your back for the weighted heel taps. If you’re a beginner, you may also want a chair handy for extra support during the row.

This workout should be done as a circuit. Complete one set of 10-12 reps of each exercise before moving on to the next exercise. Rest briefly between each exercise. Complete one set of every exercise to complete a round. Perform two to three rounds in total.

Choose a weight of kettlebell that makes you feel fatigued by the last rep of each set. If you can’t make it to 10 reps without needing a break, use a lighter kettlebell. If you can complete 12 reps easily, choose a heavier kettlebell.

Try this workout one or two times a week when starting out. As you build strength, you can increase this to three times a week.

Once the workout stops challenging you, consider working with a heavier kettlebell, adding reps (up to 15), or adding more rounds to amp up the difficulty.

As always, be sure you know how to engage your core before trying this workout.

Here are instructions for how to perform each exercise.

1. Kettlebell goblet squat

Reps: 10-12

• Hold the sides of the kettlebell’s handle.
• Bring the kettlebell to your chest.
• Stand with your feet hip-width apart and engage your core.
• Push your hips back, as if you were about to sit down.
• Bend your knees and lower your tailbone.
• Pause when your hips are in line with your knees.
• Push through your feet to stand back up.

Trainer tips: Keep your feet flat on the floor and your center of gravity over your mid foot. Always hinge your hips behind you before you bend your knees. Don’t allow your back to round and keep your chest facing forward.

Use a chair behind you for a target, if needed. You can also sit all the way down in the chair before standing up. Once you feel more comfortable with the form, you can take the chair away and perform the exercise as written.

2. Kettlebell single-arm row

Reps: 10-12 each side

• Hold a kettlebell in your right hand.
• Step your left foot forward.
• Engage your core.
• Lean your torso forward and place your left hand on your left thigh.
• Let your right arm hang straight down.
• Squeeze your right shoulder blade and pull the kettlebell up towards your right hip.
• Pause briefly.
• Lower the kettlebell with control.
• Do all your reps on one side, then switch sides.

Trainer tips: Keep your spine neutral and don’t let your back arch or round while performing the exercise. Keep the shoulders relaxed throughout the movement. If you have lower back pain or injuries, brace yourself against a chair or another sturdy surface instead of your thigh.

3. Kettlebell weighted heel tap

Reps: 10-12 each side

• Lie on your back with your knees bent.
• Hold the sides of the kettlebell’s handle.
• Extend your arms to lift the kettlebell, holding it above your chest.
• Engage your core.
• Lift your knees so they are directly above your hips and your knees are bent to 90°.
• Keeping the 90° bend in your knee, lower your left leg and tap your heel on the floor.
• Reverse the movement, then repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Don’t allow your lower back to arch excessively as you lower your heels. If you’re unable to keep a neutral spine, perform the exercise without the kettlebell.

You can also start with supine marches until you build up the necessary core strength for the exercise. If you’re unable to get down onto the floor safely, try this exercise lying on a massage table or your bed.

4. Kettlebell halo

Reps: 10-12 each side

• Hold the sides of the kettlebell’s handle.
• Stand tall and engage your core.
• Bring the kettlebell to your chest.
• Lift the kettlebell to your right shoulder.
• Circle it behind your head to your left shoulder.
• Bring the kettlebell back to your chest.
• Reverse the movements.
• Continue, alternating directions with each rep.

Trainer tips: Keep your spine neutral throughout the movement, and avoid shrugging your shoulders. Avoid using momentum to move the kettlebell and pause briefly at the end of each rotation before starting the movement again. If you have a lighter kettlebell available, you may want to use it for this exercise.

5. Kettlebell reverse lunge

Reps: 10-12 each side

• Hold a kettlebell in your right hand.
• Stand tall and engage your core.
• Step your right foot back.
• Bend your knees to lower until your right knee is just above the floor.
• Push through your left foot to stand up and step your right foot forward to meet your left.
• Do all your reps on one side, then switch sides.

Trainer tips: Keep your front knee aligned over the middle of your front foot. Make sure your front foot stays flat on the floor throughout the movement. Avoid rounding your back back. If balance is an issue, hold onto the back of a chair for support.

Shop kettlebells

No matter what equipment you like to use, when workouts get repetitive (and dare I say, boring) it becomes harder to stay consistent.

I enjoy kettlebell workouts, but sometimes I find myself zoning out, which could be down to my poor concentration, but I know that when I’m trying to learn a new movement, I stay more engaged.

That’s why Melora Storm’s kettlebell workouts caught my eye. A strength-focused trainer and high-intensity interval training specialist (HIIT) at Chelsea Piers Fitness, Storm likes to loop dynamic movements together for a greater challenge.

For instance, she combines a squat with an upper-body movement such as a kettlebell halo. The result? A flow of exercises for a multi-muscle challenge.

This makes the workout more interesting and, to me at least, more fun. It does, however, mean it’s not especially beginner-friendly. If you’re new to kettlebell workouts, try this specially-designed routine instead.

Here are four moves she recommends you try the next time you want to do a full-body kettlebell workout.

1. Goblet clean to halo

Sets: 3-5 Reps: 5 each side Rest: 60sec

“This exercise improves mobility in your hips (as you pivot on your feet), shoulders and ribcage. It also challenges your overhead strength as you move the weight around your head.”

How to do it:

• Stand with your feet hip-width apart, holding the kettlebell upside down in front of your chest, with your hands holding the sides of the handle.
• Push your butt back and bend your knees to lower, letting go of the kettlebell with your left hand and pivoting your right foot to reach the kettlebell across your body, tapping the kettlebell on the floor by the instep of your left foot.
• Push through your left foot to extend your knees and hips, lifting the kettlebell back to the starting position.
• Circle the kettlebell clockwise around your head and back to the starting position.
• Repeat the above movements on the other side, circling the kettlebell counterclockwise.
• Continue, alternating sides and direction with each rep.

Targeted muscles: hip and shoulder rotator cuffs, adductors, delts, lats, glutes, quads and hamstrings.

2. Lateral lunge clean to curtsey lunge

Sets: 3-5 Reps: 5 each side Rest: 60sec

“This exercise challenges your hips, and inner and outer thighs,” says Storm.

“Adding the clean to get back to center forces you to apply more single-leg force to bring the kettlebell from the floor to the front of your chest.”

“Single-leg movements support training the foot and ankle, while lunges help with force absorption, which strengthens the connective tissue in your joints.”

How to do it:

• Stand with your feet hip-width apart, holding the kettlebell in both hands in front of your chest, and engage your core.
• Step your left foot out to the left side, bending your left knee and pushing your hips back to lower the kettlebell to tap the floor next to the instep of your left foot, keeping your back and right leg straight.
• Push through your left foot and push your hips forward to return to the center and lift the kettlebell to chest height, quickly moving your hands to the sides of the handle, bringing your left foot behind you and to the right of your right foot.
• Bend both knees to lower until your left knee is just above the floor, your right knee should stay stacked over your right ankle.
• Push through your right foot to center and go straight into the next rep.
• Complete all the reps on one side, then switch sides.

Targeted muscles: abductors, adductors, glutes, hamstrings, quads and shoulders.

3. Half-kneeling clean and press

Sets: 3-5 Reps: 8 each side Rest: 60sec

“The half-kneeling position gives the legs a break but pushes the need for high force output in our next movement,” says Storm. “This forces the upper body to work more while removing any extra momentum from the legs.”

“Just because you are not standing does not mean your legs are not engaged. Press your knee into the floor for stability and strength through the movement.”

How to do it:

• Kneel on the floor and step your left foot forward to come into a half-kneeling position. Your right toes should be tucked under you and your left foot should be flat on the floor, with your left knee stacked over your foot.
• Place the kettlebell on the floor to the right of your left foot, and grasp it so your palm faces right and your right shoulder is stacked over your wrist— your torso should be rotated slightly to the left. Your left hand should be in front of your left shoulder.
• Engage your core and pull your shoulder blades back and down.
• Explosively punch your left hand straight in front of you, rotating your left shoulder forward to straighten your torso—generating the power to begin lifting the kettlebell.
• Bend your right elbow to continue pulling the kettlebell up to your shoulder height, as it passes your elbow, bring your elbow underneath to catch the kettlebell in the crook of your arm.
• Press the kettlebell overhead, simultaneously bringing your left hand back to your shoulder.
• Reverse the movements with control to the start.
• Complete all the reps on one side, then switch sides.

Targeted muscles: lats, shoulders, chest and obliques.

4. Single-arm swing

Sets: 3-5 Reps: 8 each side Rest: 60sec

“The first two movements have warmed up your legs, so now we can proceed with swings,” says Storm.

“Kettlebell swings are the biggest compound power movement in the workout, so give it everything you got!”

How to do it:

• Stand with your feet just wider than hip-width apart, with the kettlebell about two feet in front of you.
• Hinge forward from your hips to grasp the handle of the kettlebell with one hand, shifting your weight into your heels and hips.
• Engage your core, then pull the kettlebell back between your legs.
• Push through your feet to drive your hips forward, swinging the kettlebell up to shoulder height, maintaining a strong grip to avoid being pulled forward at the top of the movement.
• Allow the kettlebell to swing back down between your legs, pushing your hips back and hinging forward, then launch immediately into the next rep.
• Complete all the reps on one side, then switch sides.

Form tip: Remember, this is a hip-dominant movement, so rather than your arms doing the heavy lifting, the power should come from your hips.

Targeted muscles: hamstrings, quads, glutes, core and lats.

How to progress this workout

Once you have mastered the workout with the above recommended sets and reps, here’s how Storm suggests you take it up a notch to challenge yourself.

Intermediate:

Sets: 5 Work: 40sec Rest: 20sec

For unilateral exercises, switch sides halfway (after 20sec)

Advanced:

Sets: As many as possible in 15mins Work: 40sec Rest: 20sec

For unilateral exercises, switch sides halfway (after 20sec)

“Set a timer for 15 minutes and see how many rounds you can complete before time is up. If you get more than five sets in, it’s time to go up in weight,” says Storm.

When I’m trying to squeeze a short workout into a busy day, it can feel like I spend longer choosing a workout than actually doing it.

In these situations, it can be a good idea to have a set of exercises ready to go.

Denise Chakoian, a certified fitness trainer and the owner of Core Cycle and Fitness LaGree, has just the thing.

When she has just five minutes to exercise—and wants to get the most out of that time—she does a single set of timed kettlebell exercises, to get the most bang for her buck.

She begins with the kettlebell swing. “It's one of the most efficient exercises that exists, and gets your heart rate up fast,” she says.

She explains that she chose the rest of the exercises in this workout to complement the swing. She features pressing, squatting and grip work exercises to keep the quick workout balanced and not too heavily focused on the hip-hinge movement.

“The final exercise is a deliberate cooldown in disguise,” she adds about the 'around the world' exercise. “It still works your core and shoulders, but at a lower intensity than everything before it.”

Try out the five-minute kettlebell workout and let us know what you think in the comments.

1. Kettlebell swing

Time: 40sec Rest: 20sec

• Stand with your feet slightly wider than hip-width apart, holding a kettlebell in front of you with both hands, and engage your core.
• Hinge forward from the hips, letting the kettlebell swing between your legs.
• Drive your hips forward to swing the kettlebell up to chest height.
• Control the swing back down, hinging forward from your hips as it swings between your legs and then go straight into the next rep.

2. Goblet squat

Time: 40sec Rest: 20sec

• Stand with your feet shoulder-width apart, holding a kettlebell in both hands in front of your chest.
• Engage your core, then push your hips back and bend your knees to lower until your hips are at knee height, or lower.
• Keep your knees aligned over your toes.
• Push through your heels to return to standing.

3. Single-arm press

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart, holding a kettlebell in your right hand by your right shoulder.
• Brace your core and extend your right arm, pressing the kettlebell straight overhead.
• Lower the kettlebell under control.
• Switch sides after 20 seconds.

4. Deadlift

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart and the kettlebell on the floor between your feet.
• Hinge forward from your hips, pushing your butt back, to reach down and grasp the handle.
• Keeping your back straight throughout, push through your feet to extend your legs to stand up, lifting the kettlebell.
• Reverse the movement with control.

5. Around the world

Time: 40sec Rest: 20sec

• Stand holding the kettlebell in both hands in front of you.
• Keeping your arms straight, let go with the left hand and move the kettlebell around to the right and behind your body, passing it into your left hand behind you.
• Bring the kettlebell around the left and to the front.
• Continue passing the kettlebell around your midsection, reversing the direction after 20 seconds.

Part of my duty as a fitness writer with a background in personal training is to try workouts and interrogate fitness fads so you, dear reader, don’t have to.

At the start of the year, I undertook the 300 kettlebell swings a day challenge, which involved, you guessed it, doing 300 daily kettlebell swings every day for 30 consecutive days.

Before going any further, I want to highlight that this is an advanced challenge and not one I’d recommend a beginner or even intermediate-level exerciser embark on.

Even with my background I approached the challenge cautiously, starting with an extra light weight, breaking up the 300 swings with lots of rest, stretching thoroughly before and after, and resting and refuelling adequately when not performing kettlebell swings.

Caveats aside, after 30 days, I was pleasantly surprised with the results.

Performing daily hip hinges, the movement pattern that underpins the kettlebell swing, strengthened my glutes and loosened my hip flexors, helping reinforce my slightly weak and injury-prone lower back, while offsetting the deconditioning effect of prolonged sitting.

Several weeks since the conclusion of the challenge, I still find myself returning to variations of the 300-rep workout at home or in the gym, partly because of its simplicity and effectiveness.

Rather than keep the benefits to myself, below I’ve detailed a heavily scaled-down version of this workout that is more appropriate for the average Joe and Jo, if performed sparingly rather than daily. It swaps in more beginner-friendly hip hinge exercises while reducing the overall volume of kettlebell swings.

How to do my 300-rep hip hinge workout for beginners

To perform the scaled version of this workout, all you need is one light to moderately heavy kettlebell that you are confident using for kettlebell swings. I used a 16kg (35lb) bell, for example.

If you’ve never done a kettlebell swing before, I’d suggest stopping the workout after the Romanian deadlifts until you can consult a certified personal trainer to learn good technique. The kettlebell swing is a great exercise, but get it wrong, as many do, and there’s every chance your lower back will be angry at you the next day.

Your objective with the below is not to complete the workout as fast as you can. In fact, I suggest breaking each 50-rep block into smaller chunks.

Rest as needed throughout the workout and stretch thoroughly after, focusing on your glutes, hamstrings, hip flexors and lower back.

1. Unweighted good morning

Reps: 50

• Stand tall with your feet hip-width apart and hands by your ears with your elbows pointing out to the sides.
• Sit your butt back as you hinge at the hips, keeping your back flat.
• You should feel a gentle stretch in the back of your thighs as your hamstrings lengthen.
• Hinge down to a comfortable point, then drive your hips forward to straighten up.

2. Assisted unweighted single-leg Romanian deadlift

Reps: 25 each side

• Stand next to a wall or chair that you can use for support as required.
• Lift one foot just off the floor to take your weight in the other foot.
• Hinge forward on this standing leg as you reach your opposite arm toward your foot.
• At the same time, allow your raised leg to lift high behind you in a pivoting motion.
• You should feel this stretch in the back of the thigh on your standing leg.
• Drive your hips forward to reverse the movement to standing.
• You can alternate sides for the full 50 reps or perform 25 on one side, then switch.

3. Unweighted glute bridge

Reps: 50

• Lie on your back with your knees bent and feet flat on the floor close to your butt.
• Engage your core then push through your feet to lift your hips until your body is in a straight line from shoulders to knees, keeping your knees hip-width apart.
• Pause for a second, then lower slowly to tap the floor and repeat.
• Keep your deep core muscles engaged to avoid letting your lower back arch.
• Press your arms into the floor if you need help maintaining your stability.

4. Weighted Romanian deadlift

Reps: 50

Now that you’re using weights, I'd suggest breaking these reps into smaller chunks and taking more rest between sets.

• Stand with your feet hip-width apart, holding the kettlebell in both hands in front of your thighs.
• Sit your butt back as you hinge at the hips to lower the weight down your legs.
• Keep your back flat and gaze on the floor to keep your neck and spine neutral.
• You should feel a gentle stretch in the back of your thighs as your hamstrings lengthen.
• Hinge down to a comfortable point, then drive your hips forward to straighten up.

5. Kettlebell swing

Reps: 50

If ready to advance to the kettlebell swings, break up these 50 reps into manageable sets.

• Stand with your feet shoulder-width apart and place the kettlebell on the floor around a foot in front of your feet.
• Hinge forward to grasp the kettlebell handle in both hands with an overhand grip.
• Retract your shoulder blades to engage your upper back and brace your core.
• Pull the weight towards you and let it swing between your legs.
• Drive your hips forward powerfully to stand upright, generating the momentum to swing the kettlebell up to shoulder height, keeping your arms relaxed but grip firm.
• Allow the weight to swing between your legs as you hinge forward at your hips, keeping your back flat, and go straight into the next rep.

6. Single-arm kettlebell swing

Reps: 25 each side

Lastly, this unilateral version of the kettlebell swing will test your strength on either side of your body to even out imbalances or weaknesses.

• Stand with your feet shoulder-width apart and place the kettlebell on the floor around a foot in front of your feet.
• Hinge forward to grasp the kettlebell handle in one hand with an overhand grip.
• Retract your shoulder blades to engage your upper back, brace your core and extend your other arm to the side at shoulder height.
• Pull the weight towards you and let it swing between your legs.
• Drive your hips forward powerfully to stand upright, generating the momentum to swing the kettlebell up to shoulder height, keeping your arms relaxed but grip firm.
• Allow the weight to swing between your legs as you hinge forward at your hips, keeping your back flat, and go straight into the next rep.
• Ensure you keep a tight grip on the handle throughout, as this will be challenged more than when performing the two-handed variety.
• Perform a set amount of reps on one side, then switch sides, ensuring an equal number on your left and right.

If you’ve not got much time to train but want to build strength and endurance, pick up a kettlebell and give this 15-minute routine a try.

NASM-certified personal trainer and owner of Bodyfit by Amy, Amy Kiser Schemper, designed this workout to hit every major muscle group while building endurance and developing your ability to generate power.

She has chosen a series of compound exercises—movements that engage multiple muscles and joints—to give you the most efficient workout possible.

How to do this 15-minute kettlebell workout

Perform this workout as a circuit, doing each exercise after the other to complete one round. Schemper suggests performing three rounds in total.

Perform each exercise for 40 seconds, rest for 20 seconds, then move on to the next

You might need a selection of kettlebells so you can adjust the weight you use for each exercise. Choose a weight that will make the last few reps of each set a challenge, but don’t force you to compromise your form.

The workout in brief

1. Kettlebell lunge hand off
2. Kettlebell alternating row
3. Kettlebell clean, squat and press
4. Plank pull-through
5. Kettlebell swing

Exercise guides

1. Kettlebell lunge hand off

Work: 40sec Rest: 20sec

“This move builds lower-body strength while challenging balance and core stability through the hand transfer,” says Schemper.

How to do it:

• Stand upright with your feet hip-width apart, holding the kettlebell in your right hand by your right side.
• Engage your core then step your right foot back and bend both knees to lower until your right knee is just above the floor.
• Pass the kettlebell under your left thigh to your left hand.
• Push through your left foot to stand upright.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Primary muscles worked: Glutes and quads.

Secondary muscles worked: Hamstrings, core (especially obliques and transverse abdominis) and hip stabilizers.

2. Kettlebell alternating row

Work: 40sec Rest: 20sec

“This strengthens the back and improves posture while challenging core control,” says Schemper.

How to do it:

• Stand with your feet wider than shoulder-width apart with the kettlebell on the floor underneath you.
• Hinge forward, driving your hips back with a flat back and slight bend in the knees.
• Engage your core and pull your shoulders back and down.
• Reach down to grasp the kettlebell in your right hand, then lift the kettlebell to your right hip, squeezing your shoulder blades together and drawing your elbow past your torso and behind you.
• Lower the kettlebell to the floor with control.
• Keep your hips and shoulders level and avoid rotating with each rep.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Primary muscles worked: Lats, rhomboids and mid traps.

Secondary muscles worked: Rear delts, biceps, core (especially anti-rotation stabilizers), hamstrings and glutes.

3. Kettlebell clean, squat and press

Work: 40sec Rest: 20sec

“This is our full-body strength driver, drawing power from the hips, strength in the legs and overhead stability,” says Schemper.

How to do it:

• Stand with your feet hip-width apart with the kettlebell between your feet.
• Engage your core then hinge forward and grasp the kettlebell in both hands.
• Push your hips forward explosively to stand upright, lifting the kettlebell straight up to your chest and moving your hands to the sides of the handle in one fluid motion.
• Push your hips back and bend your knees to kower into a squat, keeping the weight close to your chest.
• Push through your heels to stand up and press the kettlebell overhead.
• Lower the kettlebell to your chest with control, lower the kettlebell and adjust your grip to the top of the handle and hinge at the hips to go straight into the next rep.

Primary muscles worked: Glutes, quads and hamstrings.

Secondary muscles worked: Shoulders (deltoids), triceps, lats and upper back (during clean). Core engaged for stabilization throughout.

4. Plank pull-through

Work: 40sec Rest: 20sec

“This movement trains deep core stability and shoulder control while resisting rotation,” says Schemper.

How to do it:

• Start in a high plank position, with both hands flat on the floor, placed shoulder-width apart, your feet wider than shoulder-width apart and your body in a straight line from head to heels. Set up the kettlebell to the right of your torso.
• Reach under your body with your left hand and grasp the kettlebell by the handle.
• Pull the kettlebell under your body to the left side of your torso, keeping your body as still as possible.
• Reset and repeat on the other side.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Primary muscles worked: Transverse abdominis and obliques.

Secondary muscles worked: Shoulders (anterior delts) and serratus anterior. Your glutes and quads should also engage to prevent hip sway.

5. Kettlebell swing

Work: 40sec Rest: 20sec

“This is my favorite full-body power move. It builds explosive power through the hips and strengthens the entire posterior chain,” says Schemper.

How to do it:

• Stand upright with your feet shoulder-width apart and the kettlebell slightly in front of you.
• Hinge at the hips, keeping a slight bend in your knees, and grasp the kettlebell in both hands.
• Engage your core and pull the kettlebell back between your legs.
• Drive through your hips to stand up, swinging the kettlebell to chest level.
• As the weight descends, hinge at your hips and swing the kettlebell between your legs and go straight into the next rep.

Form tip: Remember this is a hinge and not a squat. The movement comes from the lower body and posterior chain, not by lifting with your arms.

Primary muscles worked: Glutes and hamstrings.

Secondary muscles worked: Lower back (erectors), core, lats (for tension) and grip muscles.

To jump-start your 2026, Chris Hemsworth’s Centr fitness app has released a pair of 12-week workout programs that will help set the foundations upon which to build your fitness.

Designed by strength coach and yoga teacher Alex Silver-Fagan, one is tailor-made for the gym, to help beginners build confidence with equipment, while the other is stripped back for home workouts.

A building block of each program is a full-body mobility, core and functional strength workout that Silver-Fagan swears by.

She’s shared it with Fit&Well readers below, and it’s something she recommends everyone incorporate into their routine this January to minimize risk of injury and set the platform to get strong.

“This workout really is the foundation,” she tells Fit&Well. “You’re learning how to warm up properly, how to prep the body, and it truly caters to all.” The only piece of equipment you need is a light kettlebell or dumbbell.

How to do the workout

This predominantly bodyweight workout involves three sections.

The first is a full-body mobility flow Silver-Fagan recommends to prepare for the main body of work.

The second section focuses on activation and stability, consisting of five exercises performed as a circuit, a total of three times.

You’ll need a light weight for the final move in this section.

The third section is a core finisher made up of three variations of the plank exercise.

Centr has provided video demonstrations of each exercise and I have added a few form pointers to bear in mind as you move through this workout.

Take your time, prioritize technique over pace and enjoy the process.

Workout overview

Section 1

1. Dead bug x 40sec
2. Windshield wipers x 40sec
3. World’s greatest stretch to T-spine rotation x 40sec
4. Half-kneeling lunge matrix x 40sec each side 
5. Inchworm x 5
6. Three-leg downward dog to hip opener x 30sec each side 
7. Child’s pose to up dog x 40sec

Section 2

Perform three rounds.

1. Alternating reverse lunge to overhead Y reach x 20 
2. Squat walkout to shoulder tap x 5 
3. Lateral bear crawl x 30sec  
4. Fire hydrant x 10 each side
5. Kettlebell Turkish get-up (roll-to-elbow) x 5 each side 

Section 3

1. High plank x 20sec
2. Forearm side plank x 20sec each side 
3. Forearm plank x 20sec

Section 1: Mobility Flow

1. Dead bug

Time: 40sec

Keep your lower back pressed into the floor throughout.

2. Windshield wipers

Video: Centr

Time: 40sec

Keep your shoulders in contact with the floor and slow down each movement while your lower back loosens up.

3. World's greatest stretch to T-spine rotation

Video: Centr

Time: 40sec

Work within your personal range of motion, rather than trying to emulate Silver-Fagan's flexible form.

4. Half-kneeling lunge matrix

Video: Centr

Time: 40sec each side

Explore your range of motion cautiously—increasing the range as your hips and pelvis warm up.

5. Inchworm

Video: Centr

Reps: 5

Keep your arms and legs straight throughout to lengthen the stretch in your spine and hamstrings.

6. Three-leg downward dog to hip opener

Video: Centr

Time: 30sec each side

This is quite technical—cut out the hip opener element if you struggle to remain stability.

7. Child’s pose to up dog

Video: Centr

Time: 40sec

Pause for a few seconds in each pose to allow your muscles to relax and release.

Section 2: Activation and stability

Perform these five exercises as a circuit, completing the circuit a total of three times, resting for 30 seconds between rounds.

1. Alternating reverse lunge to overhead Y reach

Video: Centr

Reps: 20

Reach high with each rep to lengthen your spine and torso.

2. Squat walkout to shoulder tap

Video: Centr

Reps: 5

Cut out the shoulder taps if stability is an issue.

3. Lateral bear crawl

Video: Centr

Time: 30sec

Hover your knees just off the floor throughout and avoid letting your butt lift too high.

4. Fire hydrant

Video: Centr

Reps: 10 each side

Slow down each rep to help isolate the often-undertrained glutes.

5. Kettlebell Turkish get-up (roll-to-elbow)

Video: Centr

Reps: 5 each side

Another technical exercise, but a great one to master. If this is a move you haven’t come across before, this coached demonstration of the move will help.

Section 3: Core challenge

1. High plank

Video: Centr

Time: 20sec

Keep your hands directly under your shoulders, hips slightly lifted to maintain tension in your core without letting your pelvis sag.

2. Forearm side plank

Video: Centr

Time: 20sec each side

To help with balance and create a more stable platform, stagger your feet with one forward and the other slightly back.

3. Forearm plank

Video: Centr

Time: 20sec

Maximize every second of this plank by drawing your elbows toward your toes—done right your body will start shaking from the start (in a good way).

This workout from Peloton instructor Jermaine Johnson demonstrates the versatility of kettlebell training.

It unites classic compound moves that involve multiple joints and muscle groups to build strength with a ballistic exercise to develop raw power and a unilateral lift to challenge core stability.

Each move has been selected to complement the next if all you have is a heavy kettlebell—anywhere from 16-28kg (35-62lb).

“The goblet squat will build strong quads and glutes, while reinforcing good squat posture,” Johnson tells Fit&Well.

The deadlift and kettlebell swing will target the posterior chain of the hamstrings, glutes and lower back, building strength and power.

“The dynamic element of the kettlebell swing will also improve your cardiovascular conditioning,” says Johnson.

Lastly, the one-sided suitcase carry makes use of the heavy weight to “build grip, core strength and real-life functional resilience”.

How to do this heavy kettlebell workout

Perform this workout as straight sets, resting as needed between sets.

Johnson recommends warming up with one minute each of the world’s greatest stretch, bodyweight squats, glute bridges and hip openers (from standing, bend one knee and lift it to hip height, then move it out to your side, then reverse the motion back to the start).

1. Goblet squat

Sets: 4 Reps: 8-10

• Stand with your feet hip-width apart, cupping the kettlebell in your palms with your fingers pointing up and the handle pointing down.
• Bend your knees and push your hips back to lower.
• Keep the weight close to your chest and torso facing forward.
• Extend your knees and drive your hips forward powerfully to stand.

Johnson says: “A common mistake is allowing the weight to pull you forward, resulting in your body collapsing forward, or letting your knees cave in. So keep the bell close to your body and knees wide apart.”

2. Deadlift

Sets: 3-4 Reps: 8-10

• Stand over the kettlebell with feet hip- or shoulder-width apart (wider will require greater mobility, but means you don’t have to lift the weight as far).
• Hinge at your hips and reach down to grasp the kettlebell handle with an overhand grip, palms facing you.
• Bend your knees slightly to sit your hips back and lift your chest to face forward—you should feel your hamstrings take the strain.
• Push the floor away with your feet and drive your hips forward powerfully to stand.
• Squeeze your glutes hard at the top of the lift, then slowly reverse the movement to lower the weight to the floor.

Johnson says: “Avoid rounding your back or bending your knees so far that you turn this lift into a squat. Instead, focus on keeping your spine long, hinging from the hips and pushing the floor away.”

3. Kettlebell swing

Sets: 4 Reps: 15-20

• Stand with your feet just wider than hip-width apart and the kettlebell slightly in front of you.
• Hinge at your hips as you reach down and grasp the handle with an overhand grip, palms facing you.
• Bend your knees slightly to sit your hips back and load your hamstrings.
• Engage your core then pull the weight toward you to swing it between your legs behind you.
• Drive your hips forward and stand up straight, generating the momentum to swing the kettlebell to chest height, keeping your arms extended.
• Control the descent of the kettlebell and allow it to swing between your legs, going straight into the next rep.

Johnson says: “As with the deadlift, avoid squatting the swing. Instead, remember to hinge at your hips. On the upward swing, focus on an explosive hip drive and keeping your arms relaxed.”

4. Suitcase carry

Sets: 3-4 Distance: 20-30m each side

• Stand side on to the kettlebell, hinge at your hips and bend your knees slightly to reach down to grasp the handle with one hand.
• Keep your chest facing forward, core engaged and shoulder blades retracted to brace your body for the weight.
• Now drive through your heels to lift the kettlebell into position, as if holding a suitcase by your side.
• Fighting the pull of the weight, stand tall and walk forward, or in a figure of eight, to cover 20 to 30 meters.
• Place the kettlebell back on the floor, then repeat on the other side.

Johnson says: “Avoid rushing or letting the weight pull you off balance. Instead, brace your core and walk tall. If you need to set the weight down, do so, give yourself a couple of breaths, then go again until you cover the target distance.”

Finding time to exercise when you’re a parent—particularly with very young children—can sometimes seem like an impossible task. That’s where fast-paced circuit workouts, can really come into their own.

I’ve created a five-move light kettlebell arms workout that you can do from home in just 20 minutes, either before the family wakes up, during nap time or after you’ve put the kids to bed.

And developing upper-body strength can make lifting your children, carrying car seats and strollers, and holding a baby in one arm while holding groceries in the other hand so much easier.

The 20-minute kettlebell arms workout

You just need one light kettlebell for this workout—between 8-12lb / 4-6kg for beginners.

There are five exercises in this workout.

1. Kettlebell single-arm row
2. Kettlebell single-arm biceps curl
3. Kettlebell triceps extension
4. Kettlebell halo
5. Kettlebell pull-through

Perform the exercises as a circuit. Perform each exercise for 30 seconds, one after the other, taking minimal breaks between each exercise until you complete one round of the exercises, then rest for 20 seconds.

Complete four rounds in total. For the single-arm exercises, swap sides each round.

Here’s how to do the exercises.

1. Kettlebell single-arm row

• Stand with your feet hip-width apart, holding the kettlebell in your right hand, facing the back of a chair or other stable surface.
• Place your left hand on the backrest of the chair, step your right leg back and hinge forward from your hips.
• Engage your core and keeping your back straight throughout, lift the kettlebell to your right hip, bending your elbow and drawing it straight up past your torso.
• Lower the kettlebell to the start with control.

2. Kettlebell single-arm biceps curl

• Stand with your feet hip-width apart, holding a kettlebell in your right hand in front of your right thigh, with your palm facing forward.
• Keeping your upper arm pinned to your torso, bend your right elbow to lift the kettlebell to your right shoulder.
• Lower slowly to the start.

3. Kettlebell triceps extension

• Hold the kettlebell upside down by the sides of the handle, then raise the kettlebell overhead.
• Engage your core and, keeping your upper arms still, bend your elbows to lower the weight behind your head.
• Extend your arms powerfully to lift the kettlebell back to the start.

4. Kettlebell halo

• Stand with your feet hip-width apart kettlebell upside down by the sides of the handle.
• Circle the kettlebell around your head clockwise, then counterclockwise.
• Continue for time, alternating direction after each rotation.

5. Kettlebell pull-through

• Get on your hands and knees with a kettlebell on the floor outside of your right hand.
• Engage your core and, keeping your torso as still as possible throughout, take hold of the kettlebell with your left hand and lift it over to your left-hand side.
• Repeat on the other side.
• Continue for time.

Make it harder: Lift your knees off the floor and hold this position as you move the kettlebell from side to side.

Why do we exercise? Usually, it’s because we want to get fitter, stronger and leaner.

But certified trainer and movement specialist Joshua Dillaha says that learning to move well should be at the top of that list, too.

“I spend a lot of time teaching new clients how to move well before worrying about heavier loading,” says Dillaha, who’s the founder of Semper Fitness Training.

To encourage better movement patterns, the trainer often turns to one piece of gym equipment in particular: the kettlebell.

“Kettlebells encourage more natural, athletic movement,” he says.

“They’re great for teaching beginners how to hinge, brace, and move with intention without overwhelming them with complexity.”

Here is a full-body beginner-friendly kettlebell routine that Dillaha says will reinforce the basic principles of moving well.

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Full-body kettlebell workout

Dillaha recommends performing three rounds of each exercise.

You will likely need a couple of kettlebells to play with—something heavy for the deadlift, squat and farmer's carry, and one lighter option for the rest of the workout.

Perform each exercise with good form, resting one to two minutes between rounds.

1. Kettlebell deadlift

Sets: 3 Reps: 10-12

How to do it:

• Stand with a kettlebell between your feet.
• Push your hips back to hinge down and grasp the bell with both hands.
• Retract your shoulder blades to engage your upper back muscles.
• Stand tall by driving your hips forward.
• Slowly lower and repeat.

Targets: Glutes, hamstrings

2. Goblet squat

Sets: 3 Reps: 10-12

How to do it:

• Stand with feet shoulder-width apart.
• Hold a kettlebell close to your chest.
• Sit your hips back and bend your knees to lower into a squat, keeping your knees wide apart.
• Lower as deep as you can without allowing your back to round or knees to cave in.
• Push through your feet to stand.

Targets: Legs, core

3. Kettlebell row

Sets: 3 Reps: 8-10 each side

How to do it:

• Stand with a kettlebell between your feet.
• Hinge forward from your hips so that your torso is nearly parallel to the floor.
• Hold the handle of the kettlebell with your right hand.
• Retract your shoulder blades to engage your upper back muscles.
• Pull the bell toward your right hip.
• If helpful, you can keep your other arm out wide to maintain balance.

Targets: Upper back

4. Kettlebell hip bridge

Sets: 3 Reps: 12-15

• Sit on the floor with your knees bent and feet flat on the floor, close to your butt.
• Place the kettlebell on your hips or upper thighs.
• Drive your hips up until you’re in a straight line from knees to shoulders.
• Squeeze your glutes at the top, then lower slowly to tap the floor and repeat.

Targets: Glutes, lower back

5. Kettlebell halo

Sets: 3 Reps: 8 each direction

How to do it:

• Stand with feet hip-width apart.
• Grasp the handles of the kettlebell and hold it upside down, so the base is facing up.
• Brace your core and glutes to support your spine.
• Now slowly circle the bell around your head.
• Alternate directions with each repetition, completing 16 in total.

Targets: Shoulders, upper body control

6. Suitcase carry

Sets: 3 Time: 30-45 sec

How to do it:

• Stand beside the kettlebell.
• Hinge at your hips to lower your torso and take the weight with one hand.
• Drive your hips forward to stand.
• Keeping your core engaged to maintain an upright posture, walk with the weight by your side.
• Set the weight down after 30-45 seconds and switch sides.

Targets: Core, grip, posture

Hip soreness and weakness are something that I contend with almost every day.

I’ve reached the point where the adductor muscle on my weaker side is visibly larger and more toned than on the other leg, due to the amount of extra work it has to do to support my weight and movement.

Unfortunately, my case isn’t uncommon.

With many of us working sedentary, desk-based jobs, our hip joints can become stiff and the surrounding muscles shorten and grow weaker with lack of movement.

Often, as with my hips, there is an imbalance. One side will be stronger or more problematic than the other. This muscle imbalance is something that can be tackled with unilateral exercises that allow each side to work independently, but these single-sided movements aren’t commonly part of daily life.

With all this in mind, I asked for some advice and a recommended workout from NASM-certified personal trainer Emily Bouch, who is the owner of MyBluePrint Wellness.

Bouch began by explaining why the hip is particularly vulnerable to issues.

“The hip is a large, weight-bearing joint in the body and is responsible for flexion (the movement of the thigh forwards), extension (the movement of the thigh backwards), adduction (the movement of the thigh inward), abduction (the movement of the thigh laterally away from the body), medial rotation (rotating the thigh inwards) and external rotation (rotating the thigh outwards).”

With so many jobs to do, it’s vital that you keep the joint strong and mobile, so Bouch has suggested three exercises that do just that.

Bouch recommends running through each move without kettlebells at first to ensure you can do them with proper form. Pay particular attention to the kettlebell swing and ensure you’re powering the move with your hip drive and keeping your back neutral and core braced. These kettlebell swing technique tips are worth reading if you’re not familiar with the move.

1. Kettlebell swing

Sets: 3 Reps: 10-12

Equipment: A heavy kettlebell (15-30lb)

How to do it:

• Stand with your feet a little wider than hip-width apart and a slight bend in your knees, holding the kettlebell’s handle in both hands in front of you.
• Engage your core, then hinge forward from the hips and push your butt back, letting the kettlebell swing backwards through your legs.
• Squeeze your glutes and push your hips forward explosively to stand up, generating the momentum to swing the kettlebell to shoulder height.
• Control the descent of the kettlebell and go straight into the next rep, hinging forward from the hips to let the kettlebell swing between your legs.

Why Bouch recommends this exercise:

“This move leads to better posture, reduces the risk of injury when lifting and increases power for functional movements like running and jumping,” she says. “It also teaches and reinforces a proper hip hinge, where the hips move independently from the spine, which is vital for safe lifting and daily activities.”

Bouch adds that this exercise also works on posterior chain strength (the posterior chain is the name for the collection of muscles that run along the back of your body), core strength, and grip strength.

2. Weighted hip adduction

Sets: 3 Reps: 8-10 each side

Equipment: a medium-weight kettlebell (5-10lb)

How to do it:

• Stand on a bench, plyo box or other elevated and stable surface, holding on to something stable to your right.
• Place the top of your left foot underneath the kettlebell handle and flex your foot, raising your toes.
• Raise your left leg to the side, concentrating on lifting with your hip as far as you can go without tilting.
• Return to the start with control.
• Complete all your reps on one side, then repeat on the other side.

Why Bouch recommends this exercise:

“In addition to promoting balanced hip function and mobility, a weighted hip adduction improves inner thigh tone, pelvic and core stability, and balance to lower your injury risk and enhance your athletic power,” says Bouch.

“Hip adduction is usually done on a weight machine in the gym, but with a kettlebell, you can do these at home.”

3. Weighted hip bridge

Sets: 3 Reps: 8-10

Equipment: A pair of heavy kettlebells (20-40lb) and a yoga strap

How to do it:

• Loop the yoga strap into the handles of both kettlebells and secure with a wide enough loop so that you can comfortably lay the strap over your lap with a kettlebell on the floor on each side.
• Lie on your back with your knees bent and your feet flat on the floor, and place the strap across your lap, with the kettlebells on either side of your hips.
• Engage your core and lift your hips (and the kettlebells) until your body is in a straight line from shoulders to knees.
• Lower with control.

Why Bouch recommends this exercise:

“This move provides several major benefits for the hips, from increasing the surrounding muscular strength to better stability, mobility and posture balance,” says Bouch.

“It trains the hip extensors under load, making it one of the most functional and protective moves for the hip joint. It also activates the gluteus maximus, medius and minimus, as well as the hamstrings. These recruit support from the transverse abdominis and core muscles, building support for the erector spinae.”

She adds that using kettlebells with a strap makes this movement accessible for people with limited equipment in their home gym, and can be done with a pair of dumbbells instead. In a gym, this exercise is normally done with a barbell and pad, or on a weight machine.

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About our expert

The gluteus maximus is the biggest muscle in the body. If you look at your butt, it forms most of the meat in each cheek and is responsible for hip extension and rotation—aiding you in getting up, standing upright and propelling you forward when you walk, run, jump, and climb.

Weak glutes can cause a plethora of issues including poor posture, lower back problems, and a knock-on impact on the leg joints, if they have to compensate.

Sarah DiGiovanni, a certified personal trainer working at Alo Wellness Club in New York, explains in more detail why glute strength is so important.

“The glutes are responsible for hip extension, rotation and stabilization—all essential for walking, running, jumping and lifting,” she says.

“Strong glutes support proper posture, protect the lower back, and enhance athletic performance by improving power, balance and efficiency of movement.”

While you don’t have to use weights to train your glutes, DiGiovanni says it is a good idea to incorporate some form of resistance.

“The glutes respond to progressive overload, meaning they need consistent challenges to grow,” she says. “This can come from bodyweight exercises [such as hip thrusts, single-leg bridges, or banded work] if they’re performed with enough tension, volume, and control.”

“However, external weights, such as dumbbells, barbells or resistance machines, make it easier to progressively increase that challenge over time.”

With this in mind, DiGiovanni has designed a five-move kettlebell workout for Fit&Well readers. Give it a try and let us know how you get on in the comments below.

1. Romanian deadlift

Sets: 3 Reps: 10-15

How to do it:

• Stand with your feet hip-distance apart and a slight bend in your knees, holding the kettlebell with both hands while your arms are relaxed in front of your torso.
• Hinge at your hips and push your butt back, lowering the weight toward the floor with control, while keeping your back flat.
• Drive through your heels to return to standing, squeezing your glutes at the top, but don’t over-extend the back.

DiGiovanni says this exercise strengthens the hamstrings and glutes, improves hip mobility, and builds a strong posterior chain for better posture and injury prevention.

2. Bulgarian split squat

Sets: 3 Reps: 10 each side

How to do it:

• Stand facing away from a weight bench, step or other sturdy platform, holding the kettlebell in your left hand.
• Place the top of your left foot behind you onto the platform.
• Bend your right knee to 90° to lower, keeping your right knee directly above your right ankle.
• Push through your right heel to extend your right leg.
• Continue, completing all your reps on the right side, then switching sides.

This exercise builds unilateral leg strength and balance, targets the glutes and quads, and helps correct muscle imbalances.

3. Sumo squat with pulse

Sets: 3 Reps: 10-15

How to do it:

• Stand with your feet wider than shoulder-width apart and your toes turned slightly out, holding a kettlebell with both hands in front of you with relaxed arms.
• Bend your knees and push your hips back to lower until your are hips are as low as your knees, keeping your chest facing forward.
• Push through your heels to lift your hips just above your knees, then lower again, then push through your heels to return to standing.

DiGiovanni recommends this exercise because it targets the inner thighs, glutes, and quads, improves hip mobility, and builds lower-body strength without putting stress on the lower back.

4. Curtsy lunge

Sets: 3 Reps: 10 each side

How to do it:

• Stand with your feet hip-width apart, holding the kettlebell in your left hand by your left side.
• Take a big step back and to the right with your left foot, so it lands to the right of your right foot.
• Bend both knees to 90°, keeping your right knee aligned above your right foot, and your chest facing forward.
• Push through your right heel to return to standing.
• Do all your reps on one side, then swap sides.

This move strengthens glutes and quads while being gentler on the knees than forward lunges. It also improves stability and challenges core control.

5. Kettlebell swing

Sets: 3 Reps: 10-15

How to do it:

• Stand with your feet shoulder-width apart, with a kettlebell on the floor in front of you.
• Hinge at your hips and reach forward to take hold of the kettlebell in both hands.
• Engage your core and set your shoulder back and down, then swing the kettlebell between your legs.
• Drive your hips forward to generate the momentum to swing the kettlebell up to shoulder height.
• Let the kettlebell swing back down under control and go straight into the next rep.

This exercise builds explosive hip power and targets the glutes, hamstrings, and core in one dynamic movement.

While your own private, well-appointed gym would be lovely, working within the limits of what you have at home, or what you can get your hands on during peak times at public gyms, can have its advantages. By forcing you to get creative, you may end up doing a workout with benefits you may otherwise overlook.

For instance, I challenged Peloton instructor Jermaine Johnson to come up with a workout when all you have is one light kettlebell (anything between 4 and 16kg), and he came back with something that focuses on “building stability, unilateral control and core strength.”

By working one side of the body at a time, Johnson explains that the workout will challenge all your muscles to resist rotation and lateral flexion, while addressing any weaknesses you might be unaware of.

As a result, your body will be better balanced and ready to stand up to the random forces it can be subjected to when you exercise, play sports or simply go about your daily life.

How to do the workout

Performed as a four-move circuit, the workout starts with a suitcase deadlift to target the posterior chain muscles of the glutes and hamstrings.

Next is a half-kneeling press that will safely help build overhead strength and mobility.

Now that you're thoroughly warm, exercise three is a dynamic single-arm kettlebell swing that will test your grip strength and anti-rotational core strength.

The last move of the circuit is a Russian twist with the weight held at your chest to build rotational trunk strength and core control.

Johnson recommends performing each exercise back-to-back for the prescribed number of reps listed below, resting 1-2 minutes, then repeating the circuit three times in total.

Before you begin, he also suggests warming up thoroughly with one minute each of a world's greatest stretch, bodyweight squats, arm halos with a light kettlebell and glute bridges. Fired up? Here we go.

1. Suitcase deadlift

Sets: 3 Reps: 10-12 each side

• Stand with your feet hip-width apart and a light kettlebell to the outside of your right foot.
• Hinge at your hips and bend your knees slightly to lower, taking hold of the kettlebell in your right hand.
• Keeping your chest facing forward, drive powerfully through your feet to stand as you lift the weight—suitcase like—off the floor.
• Slowly lower under control.
• Perform all the reps on one side, then switch sides.

Johnson says: “Keep your torso upright and resist leaning toward the weight. A common issue is rounding your back. Think about hinging from your hips and keeping your spine straight.”

2. Half-kneeling press

Sets: 3 Reps: 8-10 each side

• Get into a half-kneeling position with your left knee on the floor and your right foot flat on the floor in front of you, knee bent to 90°, holding a light kettlebell in your right hand at shoulder height with your elbow tucked in close to your body.
• Extend your left arm out to the left-hand side at shoulder height to help with balance.
• Engaging your abs and glutes, press the kettlebell straight overhead, then lower under control.
• Perform all the reps on one side, then switch sides.

Johnson says: “Brace your core and keep your ribs down as you press in a straight line overhead, but avoid arching your lower back to cheat the press.”

3. Single-arm kettlebell swing

Sets: 3 Reps: 12-15 each side

• With your feet shoulder-width apart, hinge forward at your hips while keeping your back flat and a slight bend in your knee.
• Grasp the kettlebell with an overhand grip, keeping your other arm out to your side.
• Pull the weight toward you, between your legs—you should feel tension in your hamstrings (the backs of your thighs).
• Drive your hips forward to generate the momentum to swing the kettlebell up to chest height.
• As the kettlebell falls, hinge at your hips and guide it in between your legs again, and go straight into the next rep.
• Perform all the reps on one side, then switch sides.

Johnson says: “Hinge at your hips, snap them forward and keep your shoulders square. A common mistake is overusing the arms. The power should come from the hips.”

4. Russian twist

Sets: 3 Reps: 16-20

• Sit on the floor with your feet together and knees bent, holding a light kettlebell in both hands.
• Keeping the weight close to your chest, lift your feet slightly off the floor and lean back slightly, keeping your back straight.
• Rotate your torso approximately 45˚ to the right.
• Return to the center and repeat on the other side, alternating sides with each rep.
• Move slowly and focus on the core muscles that you're working to control the movement.
• Allow your gaze to follow the kettlebell rather than keeping it locked straight ahead.

Johnson says: “Focus on rotating your torso, not just your arms. If balance is tricky, keep your feet lightly touching the floor, and keep your core engaged throughout to avoid letting your posture collapse.”

Nobody’s got a bad word to say about dumbbells, but you rarely hear trainers waxing lyrical about their unique benefits. Not so with kettlebells.

Clif Marshall, the director of pro athlete training and senior director of coaching at D1 Training, says that the kettlebell is a piece of equipment he’s come back to again and again over his 20-year training career.

“Few tools are as versatile and effective for lower-body training as the kettlebell,” says Marshall. “The offset center of mass forces your body to stabilize through every rep—lighting up the glutes, hips, and core in ways that traditional weights often miss.

“Bodyweight exercises can build a foundation, but resistance is what drives progressive overload—the key to muscle growth. Using kettlebells challenges your glutes through multiple planes of motion, helping you develop not just size, but functional strength and athleticism.”

I asked Marshall for his favorite kettlebell exercises for glutes and he shared the following five moves, explaining that they target the glutes from multiple angles to build strength, power and stability.

“Expect more than just muscle growth,” he says. “You’ll gain athletic performance, improved posture and a stronger foundation for everything you do.”

Give the below kettlebell workout a try and let us know in the comments how you get on. If you’re not exactly sure of the form for an exercise, start with a lighter kettlebell, regress to simpler versions of each exercise, or just your bodyweight, until you’re comfortable with the movement, gradually progressing when you repeat the workout as you get stronger.

1. Band-resisted kettlebell goblet squat

Sets: 3 Reps: 10-15

How to do it:

• Stand with your feet shoulder-width apart, with a light-to-medium resistance band looped just above your knees, holding the bell of a kettlebell in both hands in front of your chest.
• Bend your knees and push your hips back to lower, pushing your knees out against the band.
• Pause, then drive through your heels to return to standing.

Why Marshall recommends it: “The resistance band forces lateral tension, activating the gluteus medius and stabilizers throughout the movement,” says Marshall. “The kettlebell’s front load encourages a tall posture and a deep squat, making this a full-range, glute-dominant variation of a classic move.”

2. Staggered-stance kettlebell Romanian deadlift

Sets: 3 Reps: 10 each side

How to do it:

• Stand with your feet hip-width apart, holding the kettlebell handle in both hands in front of you, and step your right foot back so your right toes are in line with your left heel, with your right heel lifted.
• Keeping a neutral spine throughout, hinge at your hips, pushing your butt back, to lower the kettlebell until you feel a slight stretch in your left hamstring.
• Drive through your left heel and push your hips forward, squeezing your glutes, to return to standing.
• Complete all the reps on one side, then swap sides.

Why Marshall recommends it: “The staggered stance gives the benefits of a single-leg Romanian deadlift, but in a more balanced stance,” says Marshall. “It isolates the glute and hamstring on the front leg, while challenging hip stability and core control.”

3. Kettlebell swing with isometric hold

Sets: 3 Reps: 10-15

How to do it:

• Stand with your feet slightly wider than hip-width apart and the kettlebell held between your legs in both hands.
• Hinge forward at the hips to let the kettlebell swing back between your legs.
• Push your hips forward explosively to generate the power to swing the kettlebell in front of you, squeezing your glutes hard.
• The kettlebell should “float” at the top of the swing for one or two seconds. Keep squeezing your glutes, then control the swing of the kettlebell between your legs and go straight into the next rep.

Form tips: The kettlebell swing is a challenging move, these eight technique tips are worth brushing up on.

Why Marshall recommends it: “This variation builds explosive hip extension while adding time under tension for muscle growth,” says Marshall. “The isometric squeeze teaches you to finish each rep with glute power instead of lower back momentum.”

4. Reverse lunge to high knee drive

Sets: 3 Reps: 10 each side

How to do it:

• Stand with your feet hip-width apart, holding the sides of the kettlebell handle in both hands by your chest.
• Take a big step back with your right foot and bend both knees to lower until your right knee is just above the floor.
• Drive through your left foot powerfully to extend your left leg and bring your right knee up to hip height in front of you.
• Either return your right foot to the starting position and reset, or go straight into your next rep.
• Complete all the reps on one side, then swap sides.

Why Marshall recommends it: “The backward step stretches the glute muscle fibers,” says Marshall, “and the knee drive emphasizes hip extension and power, mimicking athletic movement patterns used in sprinting and jumping.”

5. Kettlebell single-arm step-up

Sets: 3 Reps: 10 each side

How to do it:

• Stand in front of a knee-high box or bench, holding a kettlebell in your left hand by your left thigh.
• Place your right foot on the bench and drive through your right foot to extend your right leg, bringing your left knee up to hip height.
• Reverse the movement with control back to the start.
• Complete all the reps on one side, then swap sides.

Why Marshall recommends it: “The single-arm load creates anti-rotation demand, forcing your glutes and core to stabilize against imbalance,” says Marshall. “The single-leg drive builds unilateral power, improving stride mechanics and glute activation on each side independently.”

Shop kettlebells

Marshall recommended two brands to me. Kettlebell Kings which he says has “ideal balance and grip for smooth swings and controlled lifts”, and Rogue Fitness Competition Kettlebells: “consistent sizing across weights and built to last.”

Certain exercises crop up in every strength training program, like squats, deadlifts and lunges.

Repeating these moves and adding load to them can help you get stronger, but after a time, they inevitably begin to feel repetitive.

Someone who knows that all too well is Roxanne Russell, a personal trainer with more than 700 dumbbell and kettlebell workouts on her YouTube channel, Workout With Roxanne.

Having spent so much time devising workout routines, she’s well-versed in finding fresh twists to add to foundational moves.

“I like to have a good amount of variety,” she tells Fit&Well, and says adding new challenges to well-known exercises helps to keep people engaged and motivated to exercise.

Case in point is the kettlebell lunge pass-through—a movement most people haven’t tried, but Russell says would benefit from.

What is the kettlebell lunge pass-through?

You’ve probably come across a lunge before, or some variation of it. It’s a unilateral exercise that challenges your lower-body muscles and your balance.

Once you’ve mastered the form and are looking to progress the movement, Russell recommends passing a kettlebell between your legs from one hand to the other mid-lunge.

Russell says the move is a great challenge for your brain, testing your coordination and forcing you to think about how you’re moving. It’s also great for glute activation.

“It has similar benefits to a lunge, but you’re hinging forward when you pass the kettlebell,” says Russell, “which means you’re using your glutes more than your quads.”

How to do the kettlebell lunge pass-through

You’ll need a kettlebell to do this move.

“Start with a light weight to get used to the movement,” says Russell.

Getting the form right is crucial, not only to ensure you activate your glutes, but to avoid injuring your back.

“Don’t arch the upper back—make sure to hinge forward,” says Russell.

Here’s a step-by-step guide to the lunge pass through:

• Stand with your feet slightly wider than hip-width apart, holding a kettlebell in your right hand.
• Step back with your right foot, bending both knees to lower.
• As you lower, hinge forward from the hips and pass the kettlebell between your legs to your left hand.
• Push through your left leg to stand up, bringing your right foot forward to meet your left, returning to the hip-width stance.
• Repeat on the other side, alternating legs with each rep, for 16 to 20 reps.

Add the lunge pass-through to your workouts regularly for a few weeks, and you should start to see improvements in your lower-body strength, coordination and balance.

Think about how often you reach up each day to take something off or put something on a shelf. Now think about your last workout—did you do anything that helps to develop your overhead strength?

Sure, you don’t need much strength to put washing in the top of a wardrobe, but it’s easy to lose the strength and mobility needed to comfortably hoist something heavy above your head, making it something that’s worth working on when you exercise.

If you need a routine to develop your overhead strength, try this workout from Hasif Ahmed, a certified personal trainer at Edge Fitness Clubs.

Ahmed has chosen unilateral exercises, which train one arm at a time and also require you to work to maintain your balance. He’s also selected more technically difficult kettlebell exercises in the snatch and clean, so you can develop your kettlebell skill.

Start with a light kettlebell—Ahmed suggests 10lb—and spend time mastering the technique. We’ve included demonstrations and brief form guides below, but for in-depth tutorials, we recommend Girls Gone Strong’s explanation of how to do the kettlebell snatch and how to do the kettlebell clean.

1. Kettlebell snatch

Sets: 3 Reps: 5-7 each side

Why Ahmed recommends this exercise: “This exercise combines lower-body explosive power and overhead strength and stability.

“The assistance from the hips on the swing allows you to use a greater load than with a traditional strict press, while the grip of the kettlebell challenges overhead stability.

“It is a very safe movement when practiced with lighter weights. Start with something like 10lb to familiarise yourself with the form and test the steps before progressing to heavier weights.”

How to do it:

• Begin with the kettlebell in front of you on the floor. Hinge at your hips and grasp the kettlebell by the handle with one hand.
• Swing the kettlebell back between your legs, then push your hips forward and stand up—this action should generate the momentum needed to lift the kettlebell above your head.
• Keeping the kettlebell close to your body throughout, guide the kettlebell from under your hips to the overhead lockout position in one smooth motion. The kettlebell should finish resting on your forearm with your palm facing forward. Your arm should be extended with your wrist, elbow and shoulder in line.
• Pause here for a breath, then reverse the movement.
• Lower the kettlebell back down to the floor with control, then repeat on the other side, alternating sides with each rep.

2. Clean and strict press

Sets: 3 Reps: 5-7 each side

Why Ahmed recommends this exercise: “This is another effective sequence for combining lower-body power with upper-body strength. There is less momentum here than in the previous exercise, and it therefore requires more upper-body strength to perform, as well as core stability.”

• Begin with the kettlebell slightly in front of you on the floor. Hinge at your hips and grasp the kettlebell by the handle with one hand.
• Swing the kettlebell back between your legs, then push your hips forward and stand up—this action should generate the momentum needed to lift the kettlebell to the front rack position.
• In one smooth motion and keeping the kettlebell close to your body throughout, guide the kettlebell from under your hips to the front rack position, with the kettlebell resting on your forearm by your shoulder. When timed correctly, the rotation of your arm should twist the kettlebell around your wrist to avoid it hitting your forearm with any force.
• From the rack position, press the kettlebell straight overhead, finishing with your wrist, elbow and shoulder in a straight line.
• Return to the racked position, then bring the kettlebell back to the floor with control. Repeat on the other side.

Make it easier: Instead of doing a full press, you can end the movement in the front rack position.

3. Half Turkish get-up

Sets: 3 Reps: 5 each side

Why Ahmed recommends this exercise: “This is one of the best upper-body stability exercises due to the large number of planes of movement the shoulder has to travel through, as well as integrating constant core control and total body awareness.”

• Lie on your back holding the kettlebell in your right hand directly above your right shoulder with your right arm extended. Your right knee should be bent and right foot flat on the floor, and left arm resting on the floor extended to the side, palm down.
• Keeping the kettlebell above you and your gaze on the kettlebell throughout, lift your torso off the floor, pressing through your left forearm and hand.
• Push through your right foot to lift your hips and bring your left foot backwards, planting your left knee under your left hip.
• Rise into a half-kneeling position, lifting your left hand off the floor.
• Reverse the movements to the start, moving with control.
• Perform all the reps on one side, then switch sides.

I favor kettlebells over dumbbells, barbells and even machines in the gym. I find that kettlebells offer a challenge while still allowing me to move my body in a way that feels natural and functional, and they’re an easy way to add load to bodyweight exercises when I’m ready to progress.

“Using kettlebells allows you to provide more resistance and strengthen through progressive overload,” agrees certified personal trainer and BowFlex fitness advisor, Amy Kiser Schemper, who adds that “kettlebells also allow you to train unilaterally (one side at a time) to improve balance, coordination and correct muscle imbalances.”

Kiser Schemper has chosen five beginner-friendly exercises that are a great place to start with kettlebells. Squats, lunges and deadlifts all primarily build lower-body strength, giving you the muscular building blocks you need to deal with what life throws at you.

She’s pictured below using the Bowflex SelectTech 840 adjustable kettlebell, which switches between six weight settings from 8lbs and 40lbs at the click of a dial.

Kiser Schemper recommends you do three rounds of the following routine. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Rest for 60 seconds between rounds.

1. Kettlebell goblet squat

Time: 40sec Rest: 20sec

The position of the kettlebell makes this an excellent exercise for people trying a weighted squat for the first time, promoting an upright posture for your torso and requiring proper core engagement.

How to do it:

• Stand with your feet shoulder-width apart, holding a kettlebell by the sides of the handle against your chest.
• Push your hips back and bend your knees to lower, keeping your chest facing forward. 
• Push through your heels to stand back up.

Muscles worked: Quads, glutes, hamstrings and core.

Modifications: If you find this too difficult, hold the kettlebell in front of your thighs rather than by your chest. To find a more comfortable stance, experiment with taking your feet wider or turning them out slightly.

2. Kettlebell Romanian deadlift

Time: 40sec Rest: 20sec

All types of deadlift are centered around the hinge movement. Master this and you’ll be able to bend over and pick up heavy things safely. The deadlift and its variations—like this beginner-friendly one—is one of the best moves for posterior chain strength and injury prevention.

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees, holding the kettlebell in front of your thighs in both hands with your palms facing you.
• Engage your core then hinge forward at the hips, pushing your butt back and maintaining the slight knee bend, to lower the kettlebell, keeping it close to your legs.
• Lower until you feel a slight stretch in your hamstrings, then push your hips forward powerfully to standing, squeezing your glutes and hamstrings at the top of the movement.

Muscles worked: Hamstrings, glutes, lower back and core.

3. Kettlebell reverse lunge

Time: 40sec Rest: 20sec

This exercise builds balance and unilateral strength, minimizing stress on the knees compared with forward lunges.

How to do it:

• Stand with your feet hip-width apart, holding a kettlebell in your right hand by your side.
• Step back with your right leg and bend both knees to lower until your right knee is just off the floor.
• Push through your left heel to return to standing.
• Repeat on the other side, alternating sides with each rep.

Muscles worked: Quads, glutes, hamstrings and calves.

4. Hip thrust

Time: 40sec Rest: 20sec

This exercise isolates and strengthens the glutes by improving hip extension, which is crucial for overall lower-body power, stability and posture.

How to do it:

• Sit on the floor holding a kettlebell on your hips, with your upper back resting against a weight bench, your knees bent and feet flat on the floor.
• Brace your core and push through your heels to lift your hips until your shoulders, hips and knees are in a straight line. 
• Slowly and with control, lower your hips back to the start.

Muscles worked: Glutes, hamstrings, lower back and core.

5. Kettlebell lateral lunge

Time: 40sec Rest: 20sec

This exercise trains the lower body for lateral movement, which is often overlooked in workouts. It also improves balance and hip mobility, helping to prevent injuries.

How to do it:

• Stand with your feet hip-width apart, holding a kettlebell in your right hand. 
• Step out to the left, keeping your toes pointed forward and bringing the kettlebell towards the center. 
• Bend your left knee and push your hips back to lower.
• Push through the outside of your left foot to return to the center.
• Continue for time, then repeat on the other side.

Muscles worked: Glutes (especially the gluteus medius), quadriceps and adductors.

Once upon a time, core workouts were about sweating your way to a six-pack, but with the rise in popularity of functional training, the goal has become making everyday movements feel easy and a strong core is an essential part of this. Every time you pick something up, twist or walk, your core is engaged to keep you stable.

“Core strength is important for every aspect of life,” says Jaleel Trotty, a certified trainer for Planet Fitness. “It is the center of everything we do, and not just the center of the body.”

Trotty told me that it is not necessary to lift weights to develop a strong core, but it will speed up your progress and strengthen the area faster than if you were to just rely on your own bodyweight.

I couldn’t agree more. I love kettlebells and already use several of the moves Trotty recommends below when I train my core. The added weight will challenge your balance, and you will have to work harder to keep your movements slow and controlled.

Pick a weight that makes the final few reps of each set challenging, but doesn’t negatively impact your form. I own an Amazon cast-iron kettlebell and I recommend it if you’re after adding an affordable, reliable option to your home setup.

Give it a try and let me know in the comments if you prefer weighted or bodyweight workouts when training your core.

1. Sit-up and press

Sets: 3 Reps: 10

• Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell by its bell in both hands on your chest.
• Engage your core and, keeping your back straight and neck in a neutral position, raise your torso towards your knees, while lifting the kettlebell above your head.
• Reverse the movements to the start, moving slowly and with control.

“The first thing you do is sit up in bed, so sit-ups are already a part of your day,” says Trotty. “This workout helps to strengthen your core for the many times you get up out of your seat each day.”

2. Russian twist

Sets: 3 Reps: 10 each side

• Sit on the floor with your knees bent, holding a kettlebell by the sides of the handle in front of your chest.
• Lean back and lift your feet off the floor (you can make this exercise easier by keeping your feet on the floor).
• Rotate your upper body to the right and touch the kettlebell to the floor by your right hip.
• Return to the start then repeat on the other side. Continue, alternating sides with each rep.

“Russian twists are important for your core flexibility,” says Trotty. “This targets all parts of your abs.”

3. Bicycle crunch

Sets: 3 Reps: 10 each side

• Sit on the floor with your knees bent, holding a kettlebell by its bell in both hands on your chest.
• Lean back and lift your feet off the floor.
• Extend your left leg forward and bring your right knee and left shoulder towards one another, keeping the kettlebell steady in front of your chest.
• Extend your right leg and bring your left knee and right shoulder towards one another.
• Continue, alternating sides with each rep.

“Bicycle crunches train your core and also improve hip mobility,” says Trotty.

4. Side bend

Sets: 3 Reps: 10 each side

• Stand with your feet shoulder-width apart, holding a kettlebell in your right hand by your side.
• Engage your core and bend from your hips to the right to lower the kettlebell.
• Slowly and with control, return to the start.
• Do all your reps on one side, then swap sides.

Upper-body training isn’t just about getting sculpted arms. If you’re anything like me, you want greater upper-body strength to make life easier, whether that’s gardening, climbing a tree to reach the best apple, or being able to lift a pet in an emergency.

I spoke to personal trainer for Life Time, Hayley Akradi, who, as well as helping people with aesthetic training, supports her clients in developing the functional strength to perform their day-to-day activities with ease.

“Building upper-body strength enhances posture, shoulder health and overall functional fitness,” says Akradi. “A strong chest, back and arms make daily activities such as lifting, carrying and pushing safer and easier.”

Akradi’s shared a workout that’s perfect for days when you want to target your upper body. Here’s how to do it.

Kettlebell upper-body workout

Akradi recommends warming up with banded pull-aparts (detailed below). Perform each of the below exercises for 3-4 sets of 8-12 reps (each side for single-arm moves). This should take you around 45 minutes.

Warm-up: Banded pull-apart

Sets: 3-4 Reps: 8-12 each side Rest: 60-90sec

• Hold a resistance band at shoulder height with your hands slightly wider than shoulder-width apart. Keep your arms straight, but not locked out.
• Keeping your arms straight throughout, move your hands out to the sides, squeezing your shoulder blades together, to pull the band apart.
• Slowly and with control, return to the starting position.

1. Single-arm bent-over row

Sets: 3-4 Reps: 8-12 each side Rest: 60-90sec

• Place your left hand and left knee on a flat bench, with your back parallel to the floor.
• Pick up a kettlebell in your right hand with your arm extended, brace your core and keep your back flat.
• Pull the kettlebell toward your ribcage, leading with your elbow. Pause briefly and squeeze your shoulder blades together.
• Slowly lower to the starting position without letting your shoulder roll forward.
• Complete all the reps on one side, then switch sides.

2. Seated shoulder press

Sets: 3-4 Reps: 8-12 Rest: 60-90sec

• Sit up straight on a bench or the floor with your core engaged, holding kettlebells at shoulder height with your palms facing forward.
• Press both kettlebells overhead, stopping just before your elbows lock out. Keep your ribs down to avoid arching your back.
• Slowly lower the kettlebells to shoulder height under control.

3. Kettlebell biceps curl to upright row

Sets: 3-4 Reps: 8-12 Rest: 60-90sec

• Stand, holding kettlebells by your sides with your palms facing forward.
• Keeping your upper arms pinned to your torso, bend your elbows to lift the kettlebells to shoulder height, squeezing your biceps as you lift.
• Lower the kettlebells with control to the start.
• Rotate your arms so your palms face your body, then lift the kettlebells to chest height, bending your elbows and moving them out to the side.
• Lower with control.

4. Kettlebell floor press

Sets: 3-4 Reps: 8-12 Rest: 60-90sec

• Lie on your back with your knees bent and feet flat on the floor, holding kettlebells with your upper arms on the floor, elbows bent, and a 45° angle between your torso and upper arms.
• Press the kettlebells straight up over your chest. Pause just before your elbows lock out.
• Lower slowly to the starting position.

Cool down: Banded pull-apart

Sets: 3-4 Reps: 8–12 Rest: 60–90sec

• Hold a resistance band at shoulder height with your hands slightly wider than your shoulders. Keep your arms straight but not locked.
• Pull the band apart by driving your hands outward. Squeeze your shoulder blades together.
• Slowly and with control, return to the starting position without letting the band snap.

If there’s one question I’m always asked by my personal training clients, it’s what are the best core exercises to build strength and stability. And while sit-ups might come to mind, I believe in training the core while standing because it forces the abs and the other midsection muscles to engage to keep you stable.

Certified fitness trainer Roxanne Russell agrees. “Standing abs exercises can be more functional than crunches because they mimic the way we actually move in everyday life, by using our core to stabilize us while we’re upright,” she tells Fit&Well.

“They can also be easier on the neck and lower back when than regular crunches, making them more accessible for a lot of people,” but that doesn’t mean Russell is against crunches. “Both types of ab work should be in your weekly or monthly program.”

To start adding standing abs exercises to your routine, get your hands on a kettlebell (or a dumbbell), make sure you know how to engage your core, then try Russell’s five favorite moves.

You can pick and choose which exercises to add to your workouts, or string them together into a dedicated core circuit. Try three rounds in total, aiming for 8-10 reps of each exercise with 10-15 seconds rest between moves, but make sure you adjust it to suit your ability.

Benefits of standing core exercises

“Our core’s main job is to keep us balanced and stable, especially when we’re moving our arms and legs,” says Russell.

“Standing core exercises use the muscles responsible for that stability. The deep core muscles like the transverse abdominis and obliques are engaged like they’re meant to work in our day-to-day lives.”

That makes standing core workouts brilliant for your balance, coordination and posture.

Russell also says that you can do these moves seated or kneeling, which is “a great option for beginners, those with mobility challenges, or anyone who wants to reduce the balance challenge. You will still engage your core effectively—I personally love the kneeling halo variation.”

Recently, I’ve been incorporating kettlebell Romanian deadlifts (RDL) into my strength training routine. I tend to rely on variations of goblet squats to train my lower body, but after successfully adding in Bulgarian split squats, I wanted to see how else I could challenge my leg muscles.

I know deadlifts are one of the most popular ways to build strength and I have experience with deadlifting barbells in a gym, but I no longer have a gym membership and the set of kettlebells I have at home isn’t heavy enough to challenge me when deadlifting. Enter, the RDL, which is typically performed with a lighter load.

While the deadlift requires you to lift the weight off the floor and then lower it back down, the RDL reverses the movement. You stand holding the weight in front of you, then push your hips back to lower the weight, before extending your hips to return to standing.

What I discovered

I was surprised to find that on my last few reps in particular, I could feel pressure in my deep core, around my lower belly. Many of us try to target this area with moves like reverse crunches or Russian twists, and I use my ab wheel to activate those muscles.

I’ve often felt the strain in my obliques (the muscles on the sides of my torso) when doing a heavy goblet squat, but I assumed they were engaged to help me maintain my balance. The kettlebell isn’t held as high with the RDL so feeling my core switch on was a surprise.

The core is responsible for supporting our posture, and it might be that when performing these RDLs, the deeper abdominal muscles were engaging to help support my lower back, which also gets a good workout during the hip-hinge part of the movement.

Of course, that’s not all RDLs train. “RDLs target the muscles at the back of the body, including the hamstrings, glutes and lower back,” says Groves, who adds that you’ll also train your forearms to improve your grip strength.

“But, most important of all, RDLs are a great exercise for those who sit at their desk for long periods because they can help to improve your posture and reduce the risk of lower back pain.”

Everybody wants to do the kettlebell swing. Not only is the 100 kettlebell swings a day challenge all over TikTok, it’s a fun movement, and it’s hard not to look and feel good powering a kettlebell up to eye level.

But learning to master the kettlebell swing takes time, patience and practice.

The first thing to get right is choosing the right weight of kettlebell to swing. Advice on the internet will give you sex-based recommendations, along with the caveat that it depends on an individual’s strength.

But expert trainer Gede Foster, director of fitness and performance at digital fitness platform FIIT, has a more useful answer.

Foster suggests using two other exercises to gauge how heavy a kettlebell you should use for swings.

“For powerful, full-body movements like swings, the kettlebell should feel light to moderate when performing a Romanian deadlift,” Foster tells Fit&Well. “But you shouldn’t be able to lift it out in front of you like a front raise.”

The second exercise, the front raise, is particularly helpful in making sure you don’t go select too light a kettlebell.

“If you’re just starting out, it’s natural to go lighter while you build confidence with the technique,” says Foster, but you need to be mindful, she says, not to “go so light that your form suffers.”

If the kettlebell is too light for a swing, you will likely compensate by using your arms to lift the weight. "A proper kettlebell swing is a hip-driven movement. The power should come from your glutes, not your shoulders,” says Foster.

“The arms are just there to guide the bell. So, starting slightly heavier, while still maintaining good form, encourages the correct mechanics by forcing your hips to do the work.”

Now you’ve got the right weight of kettlebell, use Foster’s kettlebell swing tips to master the movement, then put it into practice with this kettlebell leg workout.

FIIT has recently launched a beginner kettlebell plan on its app, including detailed technique tutorials, which you can sample by signing up for a free trial.

The kettlebell swing is a great compound exercise, working multiple joints and muscle groups at the same time, including your glutes, hamstrings, core, and both upper and lower back.

But it’s only worth doing if you can do it properly.

That's an opinion shared by Gede Foster, director of fitness and performance at digital fitness platform FIIT.

Tired of witnessing sloppy form, she recently shared a detailed breakdown of how to go from kettlebell swing novice to functional fitness maestro in eight simple steps.

Use this checklist next time you find a kettlebell that needs swinging.

Watch Gede Foster’s eight pointers to execute a flawless kettlebell swing

From set-up to swing, here are Foster’s cues for a perfect swing.

1. Toe-heel away to create a triangle

To identify the optimal distance to stand from the kettlebell, use the toe-heel technique. “Stand with your feet together and place the kettlebell on the floor just in front of your toes,” Foster tells Fit&Well. “Pivot on your heel to point your toes to the side, then pivot on the ball of your foot until your toes point forward again.” Repeat this maneuver with your other foot.

“Your feet should now be around shoulder-width apart, forming a triangle between your toes and the kettlebell,” she says. Creating this distance from the kettlebell means that when you initiate the lift, the kettlebell naturally swings toward you, so you don't need to generate extra power.

2. Micro bend your knees

Next up, bend your knees slightly to activate your lower body muscles. Keeping your legs almost straight maintains tension in your hamstrings, which you’ll need for the upswing.

3. Chop and hinge at the hips

In her video, Foster uses a chopping motion with her hands to illustrate how to safely hinge at the hips to keep your back flat and maintain tension in your posterior chain. “Imagine closing a door with your butt,” Foster adds.

4. Engage your lats

Now you can grasp the kettlebell handle with both hands with an overhand grip. Notice how Foster's back is beautifully flat and parallel to the floor, while her legs have retained that micro bend at the knees. At this point, Foster demonstrates how to retract your shoulder blades to activate the latissimus dorsi muscles of the mid back.

5. Swing through your legs first

Now for the swing: pull the kettlebell toward you. Because of the distance you created with the set-up, it will naturally swing through your legs. “Keep your lats engaged, back flat, arms relaxed and micro bend in your knees as the bell travels back,” Foster says.

6. Generate power from your glutes

When the bell has finished its swing between your legs, it’s time to turn on the power. “Think about driving your hips forward, generating power with your glutes to propel the kettlebell,” says Foster. As it travels forward, stand straight, allowing the bell to float up to eye level.

7. Keep your core rock solid to resist motion

“So that the bell doesn’t pull you forward, keep your core engaged,” says Foster. This means your abs and glutes. Squeeze your glutes hard when you reach full extension, and protect your spine by making sure you don’t arch your back.

8. Maintain relaxed arms throughout

Lastly—and most crucially to ensure the right parts of your body are working—keep your arms relaxed throughout. “The kettlebell swing is all about power from the hips, not a shoulder raise in disguise,” says Foster.

As the bell descends, let the weight travel between your legs while snapping into the same flat-back, knees-slightly-bent hinge position for the upward swing, then repeat the process for the next rep.

Ready to build on this newfound knowledge? Join FIIT then tap here to start Metcon #403 with Gede Foster. Or browse our collection of kettlebell workouts.

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.”

If you’ve never picked up a kettlebell before, they can look pretty intimidating. However, these free-weights are a great way to add load to functional movements.

To see what I mean, try these three moves, recommended by Gary Tran, a NASM-qualified personal trainer for Gold’s Gym SoCal.

Start with a light kettlebell and make sure you’re comfortable with the movement pattern of each exercise, then look to gradually increase the weight as you repeat the workout.

It’s well worth adding a kettlebell to your home gym, because they offer unique advantages that set them apart, especially as you learn more advanced moves like the swing, clean and snatch.

“Their distinctive shape, with an offset center of gravity, challenges your muscles more dynamically and functionally than standard dumbbells,” says Tran. “This design engages stabilizing muscles, improves coordination and enhances core strength with every movement.”

1. Deadlift

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart with the kettlebell on the floor between your feet
• Engage your core and, maintaining a straight back, push your hips back and bend your knees slightly to lower far enough to take hold of the handle in both hands.
• Push your hips forward to stand up. Imagine you are pushing the floor away from you.
• Push your hips back and bend your knees slightly to place the kettlebell back on the floor.

2. Upright row

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart, holding the kettlebell in front of your body with both hands (use the deadlift movement, above, to lift the kettlebell into this position).
• Engage your core and move your shoulders back and down, then raise your elbows out to the sides to lift the kettlebell to your upper chest.
• Lower the kettlebell with control.
• Your elbows should stay above your hands throughout and don’t shrug your shoulders to lift the weight—if you have to do that to move the weight, switch to a lighter kettlebell.

3. Goblet squat

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart, holding the sides of the handle of the kettlebell in front of your chest, with your elbows tucked into your torso.
• Engage your core, then bend your knees and push your hips back to lower until your hips are in line with your knees, or as low as your mobility allows.
• Push through your heels to stand up.

Core strength is top on the list of things my personal training clients want to work on, but they don’t like the idea of doing crunches to achieve this.

The good news is that the core is responsible for so much more than bending your spine forward—the movement involved in crunches. For instance, your core muscles help you rotate—an essential daily movement.

“We live our life in rotational motions, so rotational exercises helps keep our bodies resilient and can prevent injuries,” says physical therapist and personal trainer Christynne Helfrich from Hinge Health.

I've selected some of my favorite rotational exercises before, but I recently came across this six-move standing abs workout from trainer Danica Osborn that also includes some more great weighted rotational moves.

How to do Osborn’s core workout

Osborn is using an 18lb (8kg) kettlebell, but select a weight that suits your ability. For beginners, I recommend starting with a 9lb weight. Either set a time for 30-45 seconds or do 10-12 reps. Aim for 2-3 rounds.

If you don’t own a kettlebell, you can use a dumbbell instead, although this adjustable kettlebell from Bowflex is currently reduced and a smart buy.

Why it’s worth developing rotational strength

You won’t develop washboard abs from doing this workout, but it will help you achieve something far more important—a functionally strong body that can handle what life throws at it.

“A lot of my patients I see report pain from doing really simple tasks,” says Helfrich. “A lot of times, these issues could have been prevented with proper functional training.

“Core-specific rotational exercises target muscles like the obliques that wrap around your torso, and are essential for moving your upper body across your core,” says Helfrich.

“This helps with activities like emptying the dishwasher or transferring laundry from the washer to the dryer.”

I’m a fully paid-up member of the kettlebell fan club. I think kettlebells are the most versatile piece of kit available for at-home workouts and I keep my collection of kettlebells in easy reach under a coffee table.

I’m always looking for new kettlebell exercises to try and kettlebell halos caught my eye. I assumed they’d be tough to do, but surprised myself when I gave one a go with a 6kg weight and found it easy.

After a bit of experimentation with an 8kg weight, I settled on the 10kg for this move and away I went.

How to do a kettlebell halo

The best type of kettlebell for kettlebell halos

I own cast-iron kettlebells and recommend this kind of kettlebell for this movement because it needs to be quite compact—some of the sand-filled plastic kettlebells can be a bit bulky.

My 10kg kettlebell is about half the size of my head, so I feel a little less like I’m maneuvering a boulder a la strongman Hafþór Júlíus Björnsson when I’m using it.

The handles are also small enough for me to maintain a secure grip—always helpful when moving heavy objects around your skull.

My experience adding kettlebell halos to my workouts

You need good spatial awareness, but this can improve it

My spatial awareness and proprioception are abysmal. I have ADHD, dyslexia and dyspraxia, all of which have elements of visual-spatial deficit that can make you clumsy, overcorrect your movements and generally struggle to know where your body is in relation to objects around you.

So why would I decide to try a kettlebell move that involves orbiting a weight around my skull? Because gently challenging your ability can help to improve it.

I went very slowly. It took me a few minutes to watch video demonstrations and copy the movement without a kettlebell before I felt confident replicating it correctly.

I chose a 6kg to begin with, concerned that I wouldn’t be able to maintain good form if it was heavier, but found that 10kg was a better fit for my strength levels.

After a few rotations, I grew in confidence, able to speed up a little without smacking myself in the ear or inadvertently pulling my hair.

I realized that the beauty of this movement, and why it works so well for strengthening, is that it requires a higher level of control to maintain proper form.

It improved my mobility

The first couple of times I tried the halo my shoulders creaked and popped, unused to overhead exertion.

I don’t often lift things over my head, even when working out, and realized I had been neglecting this area and my shoulder mobility was suffering as a result. I’m glad I didn’t discover this when trying to move boxes into the attic instead.

After a few strength sessions incorporating the halo, I could definitely feel the effect it was having on my shoulders. Post-workout, I could feel my traps had worked, which was new. My shoulders no longer make the noises they did when I first start moving, and feel stronger in general.

I can now access a larger range of motion under stress, because the supporting muscles and tendons of my shoulders are getting stronger.

Please note that if you experience pain or hear disconcerting noises when trying a movement, speak to a medical professional before continuing, otherwise you risk injury.

Maintaining lower-body strength is vital to aging well and the more work you put in when you're younger, the more you can look forward to an active old age.

Tami Smith, a NASM-certified personal trainer and founder of Fit Healthy Macros, agrees, explaining that with little to no strength in your lower body, you would struggle to perform movements you take for granted when you're younger, such as walking, standing and lifting things. “Lower body strength supports your joint health and stability,” she says. “As we age, our bones and joints weaken, which can cause injury or an inability to get around and support ourselves.”

So it pays to include well-rounded leg workouts in your week to keep each of the main muscle groups in good working order. Smith gave me a rundown of the major muscle groups in the lower body, along with a straightforward workout that hits all six muscle groups.

Six lower-body muscle groups and what they do

1. Quads: The quad muscles are found on the front of your thighs and are crucial for knee extension and stability. You can train your quads using exercises like squats and lunges.
2. Hamstrings: These are the muscles that run along the back of your thighs. They are essential for knee flexion and hip extension, and are called into action when deadlifting, jumping and running.
3. Glutes: This is the largest muscle group in the body and it's important for maintaining your posture and powering hip extension. Your glutes are also used to perform exercises like squats and lunges.
4. Calves: Your calves are located between your knees and your ankles, running down the back of your lower legs. They are responsible for supporting your ankles, helping you to balance and are involved in explosive movements like jumping.
5. Adductors: These are your inner thigh muscles. They’re smaller muscles, but still very important because they stabilize your pelvis and provide support during lateral movements like a lateral lunge.
6. Hip flexors: These muscles help give you the ability to lift your leg and provide stabilization of the pelvis while walking and running.

Workout in brief

1. Goblet squat x 10-12 reps
2. Romanian deadlift x 10-12 reps
3. Reverse lunge x 8-10 reps each side
4. Kettlebell swing x 12-15 reps
5. Lateral lunge x 8-10 reps each side

The exercises

1. Goblet squat

Reps: 10-12

• Stand with your feet shoulder-width apart and hold your kettlebell by the sides of the handle at chest height.
• Keeping your back straight and your chest facing forward, bend your knees and push your hips back to lower until your thighs are parallel with the floor.
• Push through your heels to return to standing.

2. Romanian deadlift

Reps: 10-12

• Stand with your feet shoulder-width apart and a slight bend in your knees, holding the kettlebell handle with both hands in front of you.
• Keeping your back straight throughout, slowly hinge forward at your hips, pushing your hips back and lowering the kettlebell along your legs. Stop when you feel a stretch in your hamstrings.
• Push your hips forward to return to the start.

3. Reverse lunge

Reps: 8-10 each side

• Stand with your feet hip-width apart, holding the kettlebell in your left hand.
• Step your right foot back and bend both knees to 90° to lower, keeping your upper body upright.
• Push through the heel of your left leg to return to the start.
• Complete all your reps on one side, then switch sides.

4. Kettlebell swing

Reps: 12-15

The kettlebell swing requires you to perform the hip hinge movement at pace. If you're not confident performing this move, try this kettlebell leg workout instead.

• Stand with your feet slightly wider than hip-width apart with the kettlebell on the floor slightly in front of you.
• Engage your core and hinge forward, pushing your hips back and keeping a slight bend in your knees.
• Take hold of the kettlebell handle in both hands, lift it off the floor slightly and let it swing back between your legs.
• Drive your hips forward to swing the kettlebell up to chest height.
• As the kettlebell descends, hinge forward and push your hips back as the kettlebell swings back between your legs.

5. Lateral lunge

Reps: 8-10

• Stand with your feet hip-width apart, holding a kettlebell in your right hand by your right side.
• Step your right leg out to the right side and, keeping your left leg straight, bend your right knee and push your hips back to lower the kettlebell to the outside of your right foot.
• Push off your right foot to return to the start under control.
• Complete all your reps on one side, then switch sides.

Time is often a major barrier to achieving fitness goals, with busy work days, family commitments and social obligations leaving little room for long gym sessions or even a short yoga practice.

Fortunately, quick and effective workouts do exist. Husband and wife duo Joshua and Claudia Kozak of HASFit recently posted a 15-minute full-body workout, which was just what I needed when a packed calendar was keeping me from the gym.

How to do the 15-minute kettlebell workout

You’ll need a moderately heavy kettlebell for this workout (lighter and heavier options might come in handy too) as well as an exercise mat for added comfort.

After a four-minute warm up, you’ll move through eight exercises, performing each for 45-60 seconds with 15 seconds of rest in between. The workout wraps up with a three-minute cool down.

The exercises are:

1. Sumo deadlift
2. One arm press
3. Split stance bent over row
4. Goblet reverse lunge
5. Hammer curl to press
6. Swing/RDL
7. Halo
8. Suitcase squat

What I thought of the workout

It’s a full-body focus

Through the eight exercises (with no repeats) I worked all my major muscle groups and my heart rate was elevated, which means I was getting cardio benefits too.

While there aren’t any traditional core exercises, moves like the kettlebell swing, suitcase squat, goblet reverse lunge and halo, all activate the deep core muscles for stability.

Complex moves are made accessible

I always appreciate when fitness instructors offer clear verbal cues, and the Kozaks do a fantastic job of that. They demonstrate each exercise during rest periods and share valuable form pointers throughout the workout.

The kettlebell swing can be challenging for beginners. The duo talks you through proper form and offers a modification, making the workout accessible to more people.

If you need more pointers, you can also look at our in-depth guide on how to do kettlebell swings.

It’s a 19-minute workout

Including the warm-up and cool-down, the entire workout is closer to 19 minutes. They share some helpful mobility and flexibility tips at the start and finish so the extra few minutes are worth it.

If you’re really pressed for time, skipping the warm-up and cool-down shortens the workout to about 11 minutes, though I would recommend doing it all for a comprehensive routine.

The glutes are the biggest muscle group in the human body so it makes sense that if you want to make them stronger, sooner or later (probably sooner) you'll need to start using weights.

“It takes force to create change—whether the goal is gaining strength, building muscle, or losing fat,” says personal trainer Miller Latvala, who works for Life Time health and fitness clubs. “You could ask 100 trainers this question and get 100 different perspectives, but most would agree that training the lower body with weights is essential for optimal results.”

If you're not used to weights, Latvala suggests starting with kettlebells. “Many people feel intimidated by the barbell or the squat rack, but introducing kettlebells first often helps them to feel comfortable,” he says.

I agree. I began weight training at home with kettlebells and have stuck with them. I prefer them to other weights due to the center of gravity being set away from the handle so they challenge your balance and coordination, as well as your strength.

I asked Latvala to program a kettlebell leg workout that's suitable for beginners. The movements can be done without weights, but Latvala recommends incorporating weights as soon as you feel able. Choose a kettlebell that's heavy enough to make the last few reps of each set feel like a challenge.

Kettlebell leg workout

Miller suggests doing 4 sets of 8 to 15 reps for these movements, using a weight of kettlebell that's an appropriate difficulty for your level. The goal is for the last 3-5 reps of each set to feel difficult, but not impossible.

1. Sumo squat
2. Elevated goblet squat
3. Split squats
4. Romanian deadlift

The exercises

1. Sumo squat

Sets: 4 Reps: 8-15

• Stand holding the kettlebell in both hands in front of you with your feet wider than shoulder-width apart and your toes pointing out to 45°.
• Keeping your weight in your heels and your knees above your ankles throughout, push your hips back and bend your knees to lower until the kettlebell lightly taps the floor.
• Press through your heels to extend your legs and return to the start.

2. Elevated goblet squat

Sets: 5 Reps: 8-15

• Lay a weight plate flat on the floor and place your heels on the plate and your toes on the floor.
• Hold the kettlebell against your chest, gripping the sides of the handle.
• Keeping your spine vertical throughout, push your hips back and bend your knees to lower as far as your mobility allows.
• Drive through the balls of your feet to return to the start.
• Do not rest on your calves at the bottom of the movement and do not drive your hips forward past your knees at the top.

3. Bulgarian split squat

Sets: 4 Reps: 8-15 each side

• Stand approximately two feet away from a plyo box or bench, facing away from it with weight(s) on the floor next to you.
• Place the top of one foot on the box or bench and reach down to pick up your kettlebells.
• Bend your front knee to lower until your thigh is parallel to the floor, keeping your knee over your ankle throughout.
• Press through your front foot to extend your front leg.
• Do all your reps on one side then switch sides.

4. Romanian deadlift

Sets: 4 Reps: 8-15

• Stand holding kettlebells by your sides with your feet hip-width apart and your weight in your heels. "As you begin to get a better feel for the movement you can shift your weight closer to the middle of your foot," says Latvala.
• Push your butt back to hinge forward at the hips, lowering the kettlebells down the sides of your legs, keeping your back in a neutral position throughout.
• Stop just before tension leaves your hamstrings then push your hips forward to return to the start. Do not push your hips forward past your knees at the top of the lift.

A lot of my personal training clients come to me wanting to build core strength, particularly the deskbound workers who spend most of their time in an office chair. A weak core can put extra pressure on the spine, leading to back, hip or knee pain, poor posture and even trouble breathing because the core muscles include the diaphragm.

If you want to build core strength but get bored by doing multiple sets of the same exercise, then you’ll love this no-repeat kettlebell workout created by NASM-certified personal trainer Kaitlin Heaney. It features 13 moves, including unilateral and anti-rotational exercises, which are particularly effective at building core strength and stability.

Some of these exercises are done kneeling and that’s more challenging for the core muscles, because they are forced to work to keep the body in an upright position. Heaney is using a kettlebell but if you don’t have one you could also do these moves with a dumbbell. Scroll down to see how to do the workout.

How to do this workout

Before jumping into this workout it's important to warm up first and you should know how to engage your core, otherwise you may put too much pressure on your lower back muscles.

Why you should train your core with unilateral and anti-rotational exercises

Research published in the European Journal of Applied Physiology found that unilateral (one-sided) exercises activate the superficial core muscles (the rectus abdominis, external oblique and erector spinae muscles) more effectively than bilateral ones. Unilateral moves are also great for improving balance and promoting better functional movement patterns, while helping to correct muscular imbalances where one side is stronger than the other.

Anti-rotational core exercises meanwhile help to train one of the essential functions of the core that can be easily missed when exercising—resisting a rotational force. By training to resist movement, you engage multiple muscle groups so that they work together and get stronger. This type of exercise also promotes better posture during daily activities and exercise.

Many of my personal training clients have previously injured their lower backs doing kettlebell swings without proper form. While it’s a fantastic move for building strength and power, it’s easy to get wrong if you haven't learned to both brace your core and hip hinge at speed.

If you’re new to kettlebell training there are a few alternative exercises that are more beginner-friendly. Fitness trainer Fiona Judd shares six accessible but still challenging exercises that will work your entire body and improve muscular endurance (your muscle’s ability to sustain repeated effort).

How to do the no-swing kettlebell workout

Judd recommends performing each exercise for 10 to 12 repetitions (on both sides if applicable). Rest for 45 seconds between moves and aim for three to four rounds, depending on the time you have available and your fitness level.

In the video, Judd uses a 15lb and 20lb kettlebell but recommends choosing a weight that is challenging for you. Judd is using soft kettlebells from WeGym.

Judd's first exercise combines a hip hinge movement with the sumo RDL (RDL stands for Romanian deadlift and the sumo element refers to a wide stance, wider than shoulder/hip width) and a squat movement with the sumo squat pulse. This is a helpful way to compare the two movement patterns before trying a kettlebell swing. Many people squat instead of hip hinge when swinging the kettlebell between their legs.

How weight training improves grip strength and why that matters

As you’d expect, grip strength helps us hold, pull and lift objects and comes into play when we are opening a jar, throwing a ball or carrying groceries.

Kettlebell training (and other types of weight lifting) improves grip strength by engaging the muscles in your hands and forearms to maintain a firm hold on the handle.

As well as playing a crucial role in daily activities, it’s also been found to be an important marker of overall health and longevity. A 2024 study published in the Journal of Health, Population and Nutrition found that weaker grip strength is linked to an increased risk of health problems, including heart disease, arthritis, type 2 diabetes and osteoporosis.

Kettlebells are great. When used smartly, kettlebell training can teach you to move your body in unison so that you can wield any object safely and expertly. It can improve your sports performance and your ability to deal with any physical aspect of day-to-day life, like lifting a carry-on in the overhead bin.

But kettlebell training demands great technique and if you visit your local gym you'll probably see countless examples of good exercises performed badly, and some that are wholly unsuitable for beginners.

The prime suspect, in my view, is the kettlebell swing. Countless times I've seen this move render people doubled over in pain or clutching their lower back in distress. That goes for the young and old, experienced and inexperienced—even seasoned trainers like yours truly.

So I've created a list of the "worst" kettlebell exercises for beginners. And when I say "worst" I don't mean bad or that they should be avoided at all costs. Only that if you're an absolute beginner who's not working with an in-person trainer, they're probably best avoided until you've built up more strength and training experience. Experience gained by, for instance, getting comfortable with my suggested safer alternatives.

Swerve: Kettlebell swing

The problem with this move is that it involves swinging a weight away from your center of gravity. If you don't know how to engage your core and it doesn't remain switched on and braced effectively, you'll feel it in your lower back—and not in a good way.

The second issue is that often people assume you need to use your upper body to lift the weight to your eyeline. If anything, your upper body should be very relaxed throughout this exercise with your upper-back muscles slightly retracted. Instead, your glutes and hips should be generating all the power needed for each upward swing of the bell.

Start with: Romanian deadlift

In its place, I recommend learning to perform a good morning with a light kettlebell held with your arms straight to keep the weight close to your center of gravity throughout.

How to do it:

• Stand with your feet hip-width apart holding a light kettlebell with both hands, palms facing you.
• Keeping your back flat, hinge at the hips and sit your butt back to lower the weight straight down your legs until your feel a stretch in the back of your thighs.
• Drive your hips forward to straighten up, squeezing your glutes hard at the top of the lift.

Swerve: Goblet squat

My bugbear with the goblet squat is similar to that of a front squat. Unless you're able to keep your weight on your heels effectively, you're liable to tip too far forward, and instead load up your lower back.

Start with: Sumo squat

The sumo squat, by contrast, keeps the kettlebell safely between your legs and below your midpoint throughout. That means, once you've dialed in the technique, you can use a reasonably heavy kettlebell to build strength and power in your lower body.

How to do it:

• Hold a kettlebell between your legs in both hands with arms straight and feet shoulder-width apart, or wider than shoulder-width apart.
• Keeping your torso upright, bend at the knees and hips to lower until the weight taps the floor.
• Press through your heels powerfully to drive up to standing.

Swerve: Kettlebell thruster

Thrusters are terrific strength and cardio builders when done right, but there's often too much going on for beginners. It also involves holding the weight in front of your chest, as with the goblet squat, which can flare up your lower back.

Start with: One-arm push press

I prefer to nix the lower body element of this move for beginners and instead focus on the upper body with a one-arm push press, which allows for a more natural rotation of the shoulder joint when pressing the bell overhead.

How to do it:

• Hold a light kettlebell with your elbow bent and the bell resting on the back of your forearm and your hand by your shoulder.
• Engage your core and bend your knees to lower into a quarter squat, then extend your legs powerfully and use this momentum to press the bell straight up overhead.
• Allow your hand to externally rotate as you press overhead, finishing with your palm facing forward.
• Lower under control.

Swerve: Kettlebell clean

The kettlebell clean is performed one-handed (or with two kettlebells), requiring you to swing the weight from between your legs to shoulder height on one side. As such, if you're not confident bracing your core or that you have the balanced strength to work unilaterally (one side at a time) this move can pull you out of shape on your weaker side.

Start with: Three-point bent-over row

My preference to challenge your back muscles is to create a stable base with a three-point bent-over row so you can safely address any weaknesses on one side.

How to do it:

• Stand with your feet wide apart and rest your hand on a sturdy chair or table to create a three-point base.
• Position the kettlebell in the middle point between your feet and hand, and bend your knees to flatten out your back so that it is parallel to the floor.
• Grasp the handle and retract your shoulder blade to engage your upper back, then bend and draw your elbow past your torso to lift the bell into your ribs.
• Lower the weight under control and repeat.

Swerve: Kettlebell snatch

The kettlebell snatch is simply a glorified one-arm kettlebell swing. It involves bringing the bell from between your legs and then punching it overhead one-handed. It's an advanced exercise you'll often see included in a devilish CrossFit WOD (workout of the day) which has no place among a gym newbie's repertoire.

Start with: Kettlebell GTOH

That said, learning to bring a weight from the floor to overhead is a useful beginner skill worth perfecting. Enter: the ground to overhead.

How to do it:

• Stand with your feet hip-width apart with a light kettlebell between your feet.
• Bend your knees and hips to lower and grasp the handle with your arms extended.
• Keeping your torso upright, push through your heels powerfully to extend your legs and lift the weight to chest height, keeping the kettlebellbell close to your body.
• Tuck your elbows under the kettlebell, then press the bell overhead.
• Reverse the movements back to the start.

I often wince when I see a relative newcomer to exercise making their way over to the kettlebell rack.

There's no doubt that kettlebell training is a fantastic way to build real-world strength and mobility, but its signature move—the kettlebell swing—is a difficult exercise to execute safely. As such, kettlebells are often the chief culprit for gym-based injuries.

I speak from experience, having injured my back more than once by swinging a kettlebell that's too heavy. That's why I was pleasantly surprised when I saw trainers Lauren Pak and Adriell Mayes share a safe and sensible kettlebell workout on Instagram, complete with beginner-friendly modifications.

The short clip sees Pak and Mayes demonstrate five kettlebell exercises that will work all your major muscle groups.

The windmill exercise, in particular, should provide a unique challenge for your abs and obliques that will make you wonder why you ever spent so much time doing planks and crunches.

For each exercise, Pak offers a modified, easier option, while Mayes provides an advanced variation. Below I've included form tips to help you execute Pak's modified version of this full-body kettlebell workout, and provided suggested sets, reps and rest periods.

As Pak says, "Have fun, work hard and enjoy those kettlebell gains."

How to do the workout

If you're new to kettlebell training, start with a light kettlebell and give yourself plenty of rest between sets so that you are able to execute every exercise with good form. Make it a habit to engage your core before beginning each exercise.

I suggest performing each move for 30 seconds (or 30 seconds each side for the unilateral movements, so the bench row, kneeling windmill and single-leg deadlift) and resting for 30 seconds between exercises. Rest for one minute at the end of the circuit, then aim to complete two to four circuits in total.

1. Goblet clean and press

Time: 30sec

Form tips: Be sure to start with the kettlebell close to the center of your body—the further from your midline, the greater strain it will exert on your lower back. While the keen-eyed among you will notice that this move does include a type of swing to bring the weight from low to chest height, the bell always remains close to Pak's body. Do likewise.

2. Bench row

Time: 30sec each side

Form tips: To minimize any additional pressure that could aggravate your lower back, take time to get your setup right. Use a sturdy box or table and keep your feet shoulder-width apart. Your hand and feet should create a triangle of support. Keep the kettlebell in the center of this triangle throughout the exercise to protect your lower back.

3. Kneeling windmill

Time: 30sec each side

Form tips: If unsure about this move, first practice it without holding a weight. Remember to keep your eyes on the weight from start to finish. That will help ensure the weight is stacked safely over your wrist, elbow and shoulder, so you can focus on controlling the rest of the movement with your abs and obliques.

4. Supported single-leg deadlift

Time: 30sec each side

Form tips: Again, practice this move without a weight if you're unsure of the technique. If your hamstrings are especially tight (who's aren't?) your range might be limited—only lower as far as you can while maintaining a flat back. Concentrate on sitting your hips back, then driving them forward to initiate each element of the lift.

5. Heel-elevated goblet squat

Time: 30sec

Form tips: Raising your heels with wedges or resting them on thin weight plates will provide a greater challenge for your quad muscles (the muscles on the front of your thighs). It will also make it easier to perform each squat if your ankle range of motion is limited. Try versions with and without your heels elevated to see what works best for you.

Shop kettlebells

Target as a sale on exercise equipment right now. Here are three kettlebell deals that caught our eye.

People often start the new year looking to try something new, and if you already have the home gym essentials (a pair of adjustable dumbbells and resistance bands are great starting points) kettlebells are worth investing in.

There's so much you can do with them and kettlebells are particularly useful for full-body exercises that engage a wide range of muscles for an effective workout.

"I like kettlebells because they offer a little bit more flexibility with movement," says personal trainer at Peloton, Joslyn Thompson-Rule.

Thompson-Rule recently launched a six-week Discover Strength series for beginners in the Peloton app and she says that kettlebell exercises play a key part in the programming.

There are two exercises in particular that she recommends for building functional strength, which develops your ability in the fundamental movement patterns we engage in every day.

Plus, you'll build strength all over your body by doing these two exercises, so they're well worth adding to your workouts.

Joslyn Thompson-Rule's favorite underappreciated kettlebell exercises

1. Windmill

"The windmill is great for your shoulder strength and stability," says Thompson-Rule. It will also help you to build core strength, and improve your balance and coordination.

"The windmill also gets your body utilizing the rotation elements of movement patterns," says Thompson-Rule, explaining that it's an unusual movement that will get you moving in ways you're not used to.

How to do it:

Video credit: Wirestock / Creatas Video+ / Getty Images Plus

• Stand with your feet slightly wider than hip-width apart.
• Hold a light kettlebell in your left hand on the back of your left forearm by your left shoulder, and your right arm by your side.
• Turn your toes 45° to the right.
• Press the kettlebell overhead.
• Look up at the kettlebell, keeping your gaze fixed on the kettlebell throughout.
• Shift your hips to the left and lower your torso to the right, moving your right hand down your right leg.
• Go as far as your range of motion allows then return to standing straight.
• Aim to complete six to eight reps, then switch sides and repeat to complete one set. Complete two sets in total.

2. Farmer's carry

"Carries are a really good functional exercise," says Thompson-Rule, "but I think that they're often missed from programs," pointing out that adding the farmer's carry to your training will help make carrying luggage, children or shopping bags feel much easier.

Ideally, you'll need two kettlebells for this exercise, but you can do it with one at a time if that's all you have available.

How to do it:

• Hold kettlebells by your sides.
• Engage your core then walk forward. You can also do this exercise by walking on the spot if you don't have room.
• Continue for 30-60 seconds.

Shop kettlebells on sale

While you don't see as many discounts on weights as you do on Black Friday, because demand is high in the new year, we've found some great discounts to consider.

Finding the time to work out during the holidays can be tough, and frankly, it doesn't really matter if your weights gather a little dust while you're busy with seasonal festivities.

However, adding a little bit of movement to your day can be a good idea, since it can refresh both your body and mind.

If that sounds like the type of palette cleanser you need, may I suggest this festive workout from personal trainer Roxanne Russell. It's a home kettlebell workout and it only takes 20 minutes, so it's a fantastic alternative to going to the gym.

The best part? It's Christmas-themed, so you can keep up the holiday spirit even while squatting.

The workout is inspired by the popular Christmas carol "The Twelve Days of Christmas", with 12 different kettlebell exercises for you to work through.

How to do the 12 days of Christmas workout

The only piece of equipment you need for this routine is a kettlebell. You should be able to use the same weight kettlebell throughout, because you perform fewer reps for some of the harder exercises, or the moves that use smaller muscles.

The workout follows the format of the carol, so you start by doing one burpee, then you do two kettlebell halos and one burpee. Then it's three upright rows, two kettlebell halos and one burpee, and so on until you run through all 12 exercises.

Thankfully, it's a follow-along workout, so it doesn't become a test of memory like the actual carol.

This is a challenging workout, and the reps begin to stack up quickly—you'll complete a total of 36 lateral lunges, 40 biceps curls and 42 Romanian deadlifts—so make sure you spend some time warming up before you press play on the video.

The workout also features a lot of compound exercises (moves that engage more than one muscle group and/or joints) and because you're working through the movements without rest, this workout will also get your heart rate up, improving your cardio fitness.

I'll be the first to admit that I find kettlebells intimidating—particularly the kettlebell swing. Powering a weight up to shoulder height and controlling its descent while keeping your back muscles safe is not easy.

That's why I was pleasantly surprised when Roxanne Russell, certified trainer and kettlebell aficionado, didn't recommend the swing as the best move for beginners. When I asked her what she suggests for people who are getting used to kettlebells, she listed the Romanian deadlift, goblet squat and halo.

Combined, the three moves will strengthen your legs, core and upper body, and help you get more confident with kettlebells so you can move onto routines like this slightly longer full-body kettlebell workout.

Here's how to do each exercise, with expert tips and guidance.

How to do Roxanne Russell's three-move kettlebell routine for beginners

• Kettlebell deadlift: 3 sets x 10-12 reps
• Kettlebell squat: 3 sets x 10-12 reps
• Kettlebell halo: 3 sets x 8-10 reps in each direction

"Choose a weight that challenges you but allows you to maintain proper form for 10-12 repetitions," says Russell. "Rest for 60 seconds between sets. And practice these exercises two to three times a week, gradually increasing the weight, if you want to see progress."

She suggests beginners start with a weight of 18-26lb for deadlifts and squats, and 9-18lb for the halo. Make sure you've nailed the form and technique for each move before you increase the weight.

Exercise guides

1. Romanian deadlift

Sets: 3 Reps: 10-12 Rest: 60sec

• Stand with your feet hip-width apart and hold a kettlebell in both hands in front of your thighs with an overhand grip, palms facing you.
• Engage your core and push your hips back to lower the kettlebell, keeping your spine neutral. Maintain a soft bend in the knees and keep the kettlebell close to your legs as you lower.
• Aim to lower the kettlebell to ankle height but pause when you feel a stretch in your hamstrings. The depth of your movement will depend on things like the length of your legs and your hamstring mobility.
• Drive through your heels and push your hips forward to return to the start.

Why you should do this move

"Deadlifts are a foundational movement targeting the posterior chain, including the glutes [the muscles in your butt], hamstrings, and lower back," says Russell. "Practicing it teaches proper hip hinge mechanics, which are essential for safe lifting."

The kettlebell swing is a hip hinge movement, too, but done at speed, so perfecting it first with the Romanian deadlift is a great idea.

2. Goblet squat

Sets: 3 Reps: 10-12 Rest: 60sec

• Hold the kettlebell at chest height and stand with your feet slightly wider than hip-width apart, with your toes pointing out.
• Bend your knees and push your hips back to lower, keeping your torso upright and pushing your knees out so they stay don't cave in.
• Go as low as your mobility allows, ideally until your thighs are parallel to the floor.
• Push through your heels and mid-foot to return to standing.

Why you should do this move

"The goblet squat emphasizes lower-body strength, mobility and core engagement. Holding the kettlebell in front of your chest provides a counterbalance, making it easier for beginners to maintain proper squat form," says Russell.

3. Kettlebell halo

Sets: 3 Reps: 8-10 each direction Rest: 60sec

• Hold the kettlebell upside down by the handles at chest height.
• Engage your core and carefully circle the kettlebell around your head, keeping it close to your shoulders and neck. Your torso should remain still as you move the kettlebell.

Why you should do this move

"The kettlebell halo is a fantastic upper-body exercise that works the shoulders, arms, and core while improving mobility and coordination," says Russell.

Finding the time to exercise can feel like a challenge, especially if it means commuting to the gym. Fortunately, you don't need fancy equipment or even tons of time to get stronger.

Personal trainer Adero Brown recently shared a four-move kettlebell routine that works muscles across your entire body. If you've never used a kettlebell before, you'll be impressed by how versatile it is, particularly for compound movements that target multiple muscle groups. It’s a fantastic alternative to using dumbbells, a barbell or machines at the gym.

This workout is ideal for anyone looking to build strength with minimal time and equipment. Best of all, you can do it at home or in the gym.

How to do Adero Brown's kettlebell workout

Brown recommends performing each move for 10 repetitions, completing five rounds in total. Rest for one minute between rounds to recover.

You’ll need one kettlebell for this workout, but you might want to adjust the weight depending on the movement. For example, you could use a lighter kettlebell for the single-arm snatch (a more technical movement) and a heavier one for the squat.

Tips for completing this kettlebell workout

As with all exercises—especially weighted ones—you want to make sure you can engage your core correctly, but it's especially important when kettlebell training because the dynamic nature of exercises like the kettlebell swing and snatch can put a lot of pressure on your lower back if you haven't braced your core.

Another great tip for the kettlebell swing is to make sure you are hinging at the hips, rather than squatting, as this guide to how to do the kettlebell swing explains.

The single-arm snatch is a difficult move to get right, so if you haven't been shown how to do it, make sure you research the correct technique—Girls Gone Strong has a great, in-depth kettlebell snatch guide—and practice it with a light weight first.

If you're unable to perform the move without the kettlebell smacking the back of your wrist, it's worth seeking some in-person help. In the meantime, sub in single-arm presses with a lighter kettlebell.

Kettlebell training is a powerful way to work multiple muscle groups at once, helping you build explosive full-body strength. With each move, kettlebell exercises raise your heart rate, boosting both cardiovascular fitness and calorie burn.

This beginner-friendly workout, created by Chicago-based personal trainer Big Chriss, requires just one kettlebell to engage the whole body. Make sure you watch the moves carefully and copy the trainer's exact form to avoid injury.

How to do Big Chriss’s workout

There are six moves to master. Repeat the moves 15 times (on each side of the body if the move is unilateral) and aim for three sets in total.

• Kettlebell swing
• Bent-over row
• Weighted marches
• Reverse lunges
• Side bend
• Romanian deadlift

Chriss uses a 25lb kettlebell but beginners should start lighter, ideally 13–17 lbs.

Copy each of the moves in this routine without a weight first, to make sure you're comfortable with them. Moves like the weighted march require balance and core strength, so brace the midline muscles before lifting the kettlebell.

Tips for beginners using kettlebells

Engage your core and avoid rounding your back during hip hinge exercises like the swing.

As one of the best-known kettlebell moves, the swing can take some practice. It involves hinging at your hips to drive the weight between your legs and swinging it up to chest height in one fluid motion.

Squeeze your glutes as you swing up, engaging the posterior (back of the body) muscles to support your spine. We recommend that you read our guide on how to do a kettlebell swing before you attempt to do one.

Due to their off-center weight, kettlebells require good grip strength. The weights will also challenge your forearms, wrists and fingers. Make sure you've grasped the weight securely before you start exercising.

The kettlebell is a great tool for improving total-body strength, stamina and mobility. However, some gym novices may find kettlebells intimidating. Fortunately, you don’t need to master advanced moves like the Turkish get up to reap the benefits of kettlebell training.

As a personal trainer with over a decade of experience, I’ve used kettlebells often though I’m far from an expert. To revisit the basics, I decided to dust off one of my favorite ‘bells with fitness influencer Chris Hover’s beginner kettlebell routine.

How to do Chris Hover’s beginner kettlebell workout

For this workout, you’ll need a moderately heavy kettlebell, a mat and a treadmill or space to run 200 meters. Perform each of the six exercises for the specified repetitions or distance, resting for 15 to 30 seconds between each. Rest for 90 to 120 seconds at the end of the circuit and repeat four or five times.

1. Overhead carry x50 feet per side
2. Boxer squats x12 repetitions
3. Around the core x12 repetitions
4. Single-arm row and deadlift x12 repetitions
5. Single-arm clean and press x12 repetitions
6. 200 meter run

Hover doesn’t clarify the repetitions on each side so I recommend performing 12 repetitions in total (6 on each side) on your first attempt.

What I found while doing this kettlebell workout

It’s not for beginners

The beginner label is somewhat misleading—this is not a workout for complete novices. It targets most of your major muscle groups with intermediate-level compound exercises, so you’ll need to know how to squat and deadlift properly and have some decent core strength and cardiovascular endurance. Since Hover doesn’t offer modifications or verbal cues, you’ll also need to be relatively injury-free and confident in your form if you need to modify a movement.

I’ve been working out for almost two decades and I found this workout quite challenging. But if you’re experienced and looking for a way to upgrade your kettlebell repertoire, this could provide some inspiration.

I had to switch to a lighter weight

Luckily I had a few different weight options to hand as by the fourth round, I needed to swap my 20 pound kettlebell for a 15 pound kettlebell. Keep this in mind when trying these moves—you may want to have both a moderately-heavy and a lighter kettlebell handy.

My back was sore the next day

My lower back can get cranky doing some exercises, especially ones that involve twisting. The next day after this kettlebell routine, my lower back was sore and I had to take it easy that day. Luckily, the soreness subsided within 24 hours. The around-the-core exercise overexerted me so if you have any lower-back issues, perform with caution. Consider reducing your range of motion, choosing a lighter kettlebell or substituting with something else.

I know core workouts are important, but I often find them tedious. Sit-ups and crunches simply don’t do it for me. If I have to do a core workout, I'd rather do something more engaging and dynamic.

I’ve been a fan of fitness trainer Hayley Madigan’s workouts for a while (I loved this arm workout of hers last year), so when I stumbled across her kettlebell core routine, I knew I had to try it.

The workout requires only one kettlebell but you may want to switch the weight you're using for the different exercises.

How to do Hayley Madigan’s core workout

Madigan does the five movements in this workout for six to eight reps each and suggests two to three sets. She suggests that you don't go too heavy with the kettlebell you use, so you can maintain control of the movement and really force your core to do the work.

What I thought of this workout

I kept Madigan’s tip about the kettlebell weight in mind and found I had to go much lighter than expected to keep my form correct.

I’m a big fan of standing core workouts as they engage multiple muscle groups and help with balance and stability—something I want to improve on. They also tend to mimic real-life movements and can improve your functional strength.

Each exercise not only challenged my core but highlighted my weak spots too. The first time I did the workout, I almost gave up by the end of the second set. The woodchopper, in particular, was so challenging that I had to switch to a lighter weight.

But did I enjoy the workout? Most definitely. It had everything I needed in a core workout: I was challenged, there was variety and I stayed fully engaged. I enjoyed it so much it’s become a regular part of my workout routine.

If you're looking for a versatile piece of equipment that you can use at home, you can't do much better than the kettlebell.

It's ideal for full-body workouts and much-loved trainer Joe Wicks recently shared a routine that will target a wide range of muscles and help you build strength with just four exercises.

Plus, it only takes 15 minutes, so it's great if you're short on time or can't make it to the gym.

How to do Joe Wicks' 15-minute kettlebell routine

This is an interval workout, which involves completing 40 seconds of each exercise followed by 20 seconds of rest. Perform the exercises in a circuit—so one after the other—completing three rounds of the circuit.

The only piece of equipment you need is a kettlebell, although you may wish to have more than one to hand so you can switch to a lighter kettlebell for the second movement. For the rest of the exercises it's best to use a fairly heavy kettlebell for you, because the exercises Wicks has chosen engage fairly big muscle groups. But make sure the weight is manageable so that you can do the exercises for 40 seconds with good form.

Speaking of good form, if you find the kettlebell hits your forearm too hard halfway through the second movement, brush up on your technique with this helpful beginner tutorial.

The benefits of compound movements

All the exercises in this workout are compound exercises, which simply means the movement uses more than one muscle group.

For example, the second exercise will recruit the quads and glute muscles in your legs, as well as the trapezius and deltoid muscles, which are located in your upper back and shoulders.

By incorporating compound movements, Wicks' workout is able to strengthen muscles all over your body in just 15 minutes, burning more calories and improving your cardio fitness to a greater degree than 15 minutes of isolation exercises could.

Plus, the compound movements in this workout are also functional exercises. This means they require you to perform some of the movement patterns we have to do every day, such as squatting, pushing and pulling.

Functional, compound exercises are particularly beneficial as you get older and your body naturally becomes less mobile and strong.

Try doing this workout two to three times a week to see the best results. And remember to gradually increase the weight of the kettlebell you're using over time, which will help you build strength.

If you don’t have much time to exercise, simple but effective workouts should be your first port of call.

These are the speciality of ACE-certified PTPioneer trainer Amanda Capritto, who has shared a five-move kettlebell workout for Fit&Well readers to try.

"It’s straightforward and simple, which is great for beginners," she says. "Often, people who are new to exercise feel overwhelmed by the sheer amount of fitness information out there and wind up doing workouts that are too complex or not specific to their goals.

"Simple is best for beginners, and I’d argue even for most people with a long training history—depending on their specific performance goals—too."

How to do trainer Amanda Capritto’s kettlebell workout

• Goblet squat 3x8-15
• Russian kettlebell swing 3x8-15
• Bent-over single-arm row 3x6-10 on each arm
• Kettlebell deadlift 3x8-15
• Biceps curl 3x6-10

Perform the exercises above as straight sets. This means you will complete all three sets of each exercise before moving on to the next, resting between sets.

"Ideally, you would have access to multiple kettlebells so you can lift heavy for every exercise," says Capritto. "If you only have one kettlebell, you can switch up the rep ranges to achieve a muscle-building stimulus.

"For instance, everyone can deadlift much more weight than they can curl, so it would make sense to do higher-rep sets of deadlifts than biceps curls if you just have one [light] kettlebell."

Kettlebell sets

1. Goblet squat

Sets: 3 Reps: 8-15 Rest: 60 seconds

• Stand with your feet shoulder-width apart, toes pointed slightly outwards, holding a kettlebell in both hands close to your chest.
• Keeping your back straight, bend your knees to lower your hips towards the ground.
• Lower yourself as far as you can while keeping your chest up, then drive through your feet to return to the starting position.

2. Russian kettlebell swing

Sets: 3 Reps: 8-15 Rest: 60 seconds

• Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell in both hands in front of your hips with palms facing you.
• Keeping your back flat, hinge at the hips to bend over and allow the kettlebell to hang between your thighs.
• Drive your hips forward to propel the kettlebell upwards in an arc to eye level. Your arms should remain straight throughout.
• Allow the kettlebell to fall back between your thighs, then repeat.

3. Bent-over single-arm row

Sets: 3 Reps: 6-10 on each arm Rest: 60 seconds

• Start in a staggered stance with your right foot forward, then hinge at the hips to bend over until your torso is almost parallel with the ground.
• Hold a kettlebell in your left hand, with your arm extended down.
• Retract your shoulder blade (think about setting it back and down), then row the kettlebell towards the bottom of your rib cage by driving your elbow upward.
• Pause for a second at the top of the rep, then control the kettlebell back to the starting position.
• Once you’ve completed all repetitions on one arm, switch sides and repeat.

4. Kettlebell deadlift

Sets: 3 Reps: 8-15 Rest: 60 seconds

• Stand with your feet shoulder-width apart, holding a kettlebell in both hands in front of your hips with an overhand grip.
• Keeping your back flat, hinge at the hips to bend over and lower the kettlebell towards the ground. When it reaches roughly your knees, bend your knees to lower it to the floor. The kettlebell should stay close to the front of your legs at all times.
• From here, squeeze your glutes as you reverse this motion to return to the starting position.

5. Biceps curl

Sets: 3 Reps: 6-10 on each arm Rest: 60 seconds

• Stand upright holding a kettlebell in your right hand by your side
• Curl the kettlebell up to your shoulder, pause for a moment at the top of the rep and squeeze your biceps, then control it back to the starting position.
• Once you’ve completed all repetitions on one arm, switch sides and repeat.

Benefits of kettlebell training

Effective kettlebell training shares all the same benefits as strength training in any other form, whether that’s a full-body workout with dumbbells, barbells or resistance machines at the gym. It can help you increase your strength, build muscle, boost bone density and improve your body composition.

But, thanks to its unique design, it offers plenty of bonus benefits too.

"Kettlebell training is great for developing coordination, balance, and stability," Capritto says. "The way kettlebells are designed makes the lifting experience different from lifting dumbbells or barbells with weight plates, which are much more balanced in nature."

The handle of a kettlebell is away from its center of mass, making it an excellent choice for dynamic, power-boosting moves like swings, cleans and snatches. During these exercises, the bell is constantly pulling you off balance, which can "enhance muscle fiber recruitment, particularly in the core," according to Capritto.

Strength training has so many benefits. From increasing your muscle mass and bone density to boosting your metabolic rate and keeping your weight stable.

Lifting weights can also improve your joint function and mobility, reducing your risk of injury in everyday life. And you don't need a fancy weightlifting routine and machines to reap the benefits of strength training.

In fact, one of the best pieces of kit for developing full-body strength is the humble kettlebell. Trainer Chris Hover recently shared a workout that is ideal for beginners.

It's a session you can do from home if you have a kettlebell of your own. Or, find a quiet corner of the gym, avoid queuing for machines and get a sweat on with this workout.

How to do Chris Hover's kettlebell workout for beginners

There are four moves in this workout. Do them for the repetitions prescribed below, taking 15 to 30 seconds rest in between exercises. After doing the first round, take 90 seconds to two minutes of rest, then repeat four more times.

• Racked high knees x 50ft each side
• Kneeling high pulls x 12
• Split squats x 8 each side
• Gunslingers x 10 each side

The only thing you need is a kettlebell that’s comfortable to use for all the moves. If you don't have much experience with strength training, it's a good idea to start off with a light weight and work your way up as you get more confident and perfect your form.

The benefits of kettlebell workouts

Kettlebell routines like this one engage a wide range of muscles, meaning they're an efficient way to help you build strength.

In particular, kettlebell exercises are great for strengthening the core, which includes muscles in your abdominals, obliques and lower back. The moves in this routine will also get your heart rate up, improving your cardiovascular fitness and giving your metabolism a temporary boost.

Overall, you can't beat this routine if you're a beginner who wants to start getting stronger, fitter and more familiar with kettlebell workouts

If you have one kettlebell, you have everything you need for a great workout—that's one of the reasons why I love them so much.

Experienced coach and The Works Health Club co-owner Renel Scarlett is a fellow fan, and he’s created a five-move full-body workout you can do using this versatile training tool.

"Kettlebells are great to use in your training because they can be used to build strength, power, explosiveness, conditioning and muscle," he says.

"[This workout] focuses on core strength, mobility and movement, which will all benefit your body in the long run."

How to do Renel Scarlett’s five-move kettlebell workout

• Kettlebell hip press 3x10 each side
• Renegade row 3x40s seconds each side
• Kettlebell deadlift 3x12-15
• Kettlebell windmill 3x15 each side
• Kettlebell clean 3x12-15 each side

Perform the exercises listed above as straight sets. This means you will complete all prescribed sets and rest periods for one exercise before moving on to the next one.

If you're new to the exercises, try practicing them without any weight at first and use a mirror to check your form. Scroll down for pictures and step-by-step guides for each move.

1. Kettlebell hip press

Sets: 3 Reps: 10 each side Rest: 60 seconds

Target areas: Chest, shoulders, triceps and core

• Lie on the floor with your right leg extended and your left knee bent and left foot planted flat on the ground. Hold a kettlebell in your left hand at your shoulder.
• Using your core muscles, sit up, propping yourself onto your right elbow. As you do this, extend your left arm overhead.
• Reverse this motion to return to the starting position. Complete 10 repetitions, then switch sides and repeat.

2. Renegade row

Sets: 3 Reps: 40 seconds each side Rest: 60 seconds

Target areas: Chest and upper back

• Start in a high plank position, with your weight spread between your hands and your toes. Your hands should be directly beneath your shoulders, and your body should form a straight line from your head to your heels.
• Grip a kettlebell by the handle in your left hand.
• Drive your elbow back and up to row the kettlebell up to the bottom left of your ribcage.
• Pause for a second at the top of the repetition, then control it back down to the floor.
• Continue to do this for 40 seconds, then switch sides and repeat before taking the 60-second rest.

3. Kettlebell deadlift

Sets: 3 Reps: 12-15 Rest: 60 seconds

Target areas: Glutes, hamstrings and lower back

• Stand with your feet hip-width apart, holding a kettlebell by the handle in both hands, palms facing you. Your arms should be extended to the floor so the kettlebell sits in front of your hips.
• Keeping a neutral spine, hinge at the hips to bend over, lowering the kettlebell along the front of your legs.
• When you feel tension in your hamstrings (the muscles on the back of your thighs), squeeze your glutes to drive your hips forward and stand back up straight.

4. Kettlebell windmill

Sets: 3 Reps: 15 each side Rest: 60 seconds

Target areas: Obliques, shoulder and lower back

• Stand upright with a wide stance. Extend your left arm towards your left foot, and reach your right arm directly overhead while holding a kettlebell in your right hand.
• Keeping your spine long and your right arm vertical, bend sideways to reach your left hand as far as you can towards the inside of your left foot.
• Reverse this motion to return to the starting position.
• Complete 15 repetitions, then repeat on the other side before taking the 60-second rest.
• This is a challenging move, so you may want to use a lighter kettlebell if you have one. If you don’t, holding a filled water bottle or can of beans can also work.

5. Kettlebell clean

Sets: 3 Reps: 12-15 each side Rest: 60 seconds

Target areas: Glutes, shoulders, quads and core

• Stand with your feet shoulder-width apart, toes facing forward, and a kettlebell slightly in front of you between your feet.
• Squat down to grab it with your right hand using an overhand grip.
• Keeping your chest up and the kettlebell close to your body, drive explosively through your feet to pull it upwards before catching it in a front rack position. The head of the kettlebell should be resting in the nook between your upper and lower right arm, with your elbow pointing out to the side.
• Reverse this motion to return to the starting position.
• Complete 12-15 repetitions, then repeat on the other side before taking the 60-second rest.

Kettlebell training is a really effective way to build strength because you can engage multiple muscle groups at once. And in this home workout from fitness app Kic, you can work the lower body in just 10 minutes.

As a busy mom I really like shorter workouts because it means I'm more likely to find the time to do it. And if you’re short on time, too, this workout is a great way to fire up the glutes and build lower-body strength.

For this mini workout you’ll do five moves for 45 seconds, and 15 seconds rest—kettlebell swings, Romanian deadlifts, sumo deadlifts, reverse lunges and hip thrusts. Kic recommends you do two rounds.

I really like the choice of exercises. They are all compound exercises—which work multiple muscle groups at once—and beginner friendly. Dynamic exercises like the kettlebell swing will also help to raise your heart rate. It's a great selection that will help you get a lot out of 10 minutes.

How to do this 10-minute kettlebell workout

While you only need one kettlebell for this workout, it’s good to have a range of weights on hand to make sure you are using something that makes the final few reps a challenge. You can either buy a selection from the same brand like CAP Barbell, or a three-piece set, or pay a bit more for a space-saving adjustable kettlebell that has eight weight settings. There's plenty of workouts to do once you add kettlebells to your home setup, such as this kettlebell workout for beginners, this lower-body kettlebell workout and this kettlebell arms workout.

Shop kettlebells

What are the benefits of kettlebell training?

Kettlebells are a versatile bit of kit that are great for conditioning as well as building strength in the posterior chain—the muscles that run down the back of your body. Keeping these muscles strong ensures the spine is supported, as well as improves stability, balance and coordination in the whole body, which also contributes to a healthy back.

They can also be used to perform the three beginner strength training exercises I use with all my personal training clients.

When I first introduce kettlebells to my clients they are often terrified and don’t know what to expect. I tell them kettlebells are one of the most effective ways to build strength, endurance and cardiovascular fitness because of their unique shape.

As the center of gravity in a kettlebell is below the handle, it requires more stabilization, so it engages your arm, leg, shoulder, back and abdominal muscles. The pull on your muscles makes them stronger, while the additional forces on the joints and bones puts pressure on the bones, in turn strengthening them and stimulating new bone cell growth, according to research.

Not sure where to start with kettlebell training? Try my four-move circuit, which offers a full-body workout with just one bell.

How to do the beginner kettlebell workout for strong core and stability

• Kettlebell swing 3x10 on each side
• Kettlebell windmill 3x10 on each side
• Kneeling kettlebell wood chops 3x10 on each side
• Plank kettlebell pull-thru 3x10 on each side

Before you start the main workout, do a five to 10-minute warm-up to increase your heart rate and get the blood pumping to deliver oxygen to the muscles about to get to work.

Perform the exercises as three straight sets, resting for 30 seconds between each side and round. Once you’ve completed your left and right side and all three sets of a move, continue to the next exercise.

Complete the workout with five to 10 minutes of stretches. If you need some inspiration or ideas about what to do, check out our stretching guide. And if you’ve never done the exercises in this workout, scroll down for a quick explanation of how to perform each one.

1. Kettlebell swing

Sets: 3 Reps: 10 on each side

• Stand with feet shoulder-width apart, with the kettlebell in front of you. Push the heels into the floor, brace the core and bend down by hinging at the hips so your chest is diagonal to the floor.
• Grab the kettlebell with both hands and swing it back between the legs. As you lift it back out in front of you, snap your hips forward, squeeze your glutes (buttock muscles) and use the momentum to swing the kettlebell up to chest height.
• Control the kettlebell’s freefall back down as the kettlebell swings back between the legs. Repeat for your next rep.

Kettlebell windmill

Sets: 3 Reps: 10 on each side

• Start with feet wide apart at a 45° angle and a kettlebell in one hand. Hold the kettlebell overhead with your right hand, keeping the arm vertical and wrist straight.
• Load the right hip, by pushing it out and away behind you. This will cause your torso to twist to a 45° angle.
• Keep your left arm long and resting on your inner thigh. Look up towards the kettlebell and begin to slide your left arm along your leg towards the floor. Your right leg remains straight throughout the movement, but you can maintain a very slight soft bend to your left leg. Your spine will rotate slightly as you move down.
• Pause at the bottom of the move then push back to your starting position. If you are new to the move or find it a bit wobbly practice first without a kettlebell.

Kneeling kettlebell wood chop

Sets: 3 Reps: 10

• Kneel on your right leg with your other leg at a 90-degree angle in front of you. If you have bad knees, put a cushion underneath for support.
• Hold the kettlebell with both hands at the side of your right hip, with your arms extended.
• Bring the kettlebell up diagonally across your body and over your shoulder with your elbows slightly bent, rotating your torso while keeping your lower body straight. Imagine you are making one half of the letter X as you bring the weight up from your hip to over your shoulder. Then move back to start again.

Plank kettlebell pull-thru

Sets: 3 Reps: 10

• Start in a high plank position with shoulders over your wrists and legs hip-width apart.
• Put the kettlebell on the mat next to your left hand, then reach under your body with your right hand and pull the weight over to your right. Try to keep your hips facing the floor.
• Reverse the move with the other hand returning the kettlebell to the original position. Repeat.