Kettlebell workouts: six core exercises you can do at home or in a gym

Next to the dumbbell rack in the gym, wedged somewhere between the barbells and the battle ropes, lies this odd, bulbous weight with a handle moulded on top. This is the kettlebell - perhaps the most underrated piece of equipment in the gym.

Kettlebells have caught the fancy of fitness enthusiasts in India over the last few years, thanks to the growing popularity of exercise routines like CrossFit and high-intensity interval training. However, they go back many centuries - archaeologists have found similar but rudimentary objects from ancient Greece.

Of course, the modern avatar of the kettlebell comes from Russia. We have all seen the massive weighted objects that wholesalers use - local vegetable vendors also have a miniature version of these weights. A version of these, called "girya", is where the kettlebell originated from in Russia in the 18th-century. By the 1960s, Russia and Eastern Europe had turned kettlebell lifting into a competitive sport. Today, there's an Asian Kettlebell Championship and an IGSF Kettlebell World Championship. India participates in the pro sport as well, with the 2019 champion, Vignesh Hariharan, hailing from south India.

Of course, newer and more progressive exercise regimes have been incorporating kettlebells into strength training routines, too. Read on for six ways in which you can use this versatile piece of equipment to meet your fitness goals.

Kettlebell workout benefits
Types of kettlebell exercises
Things to keep in mind for kettlebell workouts

Kettlebell workout benefits

While dumbbells and barbells have the weight equally distributed on two ends of a rod, the weight of a kettlebell is centred at the bottom. This means that every time you lift a kettlebell correctly, you have to use your core muscles to counterbalance the weight of the kettlebell. Here are some of the benefits of performing kettlebell exercises:

Time-efficient: As compared to a conventional workout in the gym that targets isolated muscle groups, which can take 40-50 minutes, kettlebell workouts can be finished in half-an-hour, or even less.
A combination of strength and cardio: Kettlebell workouts are intense. Fast-switching from one workout to another with weights boosts both your physical and cardiovascular strength.
Real-life gains: Multiple sets of dumbbell curls will jack your arms up, but you’re never going to make use of that movement in real life. Like Olympic lifts, kettlebell exercises are functional, which means they mimic real-life movements.
Space-efficient: You don’t need multiple training equipment in the gym or at home to do a workout. One or two kettlebells are enough to do a complete workout, which means you don’t have to stuff your home or garage with weights.
Full-body workouts: Kettlebell exercises work on multiple parts of the body at the same time, which not only reduces the duration of your workout but also helps you gain overall strength in the body.

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Types of kettlebell exercises

There are many exercises one can perform with a single kettlebell. But before you begin, it is important to pick the right weight. Kettlebell exercises aren’t performed like the ones with dumbbells, so your kettlebells should be heavier than the dumbbells you use for isolated muscle exercises like the hammer curl.

Start by including kettlebell exercises into a circuit - as a part of a routine where you perform multiple exercises for the whole body. Once you’re comfortable with the movements, you can increase the number of rounds of each kettlebell workout to make it more intense.

We can't emphasize the importance of stretching before a workout enough: please make sure you spend at least 5 minutes mobilizing the joints and about 10 minutes to warm up before you attempt any exercise. It is always a good idea to exercise in the presence of an experienced trainer who can correct your form - this is important to avoid injuries and get the benefit from the exercise.

That said, here is a selection of kettlebell exercises you can perform in any combination for a great workout every day:

Kettlebell swings

You might have seen people in the gym doing this exercise, swinging the kettlebell from in-between their legs and to just above shoulder level and back. Known as the kettlebell swing, this movement is great for strengthening the shoulders, back, hips and legs. Gym instructors also swear by its efficacy to improve overall muscle tone and reduce excess belly fat.

Experience required

Beginner

Equipment needed

One kettlebell

Muscles worked

A full-body workout, kettlebell swings are exceptional for the core, back, glutes, legs and hips.

Reps & sets

3 sets of 10-15 reps each

How to do it

One of the most common exercises to do with a kettlebell, it combines the movement of the deadlift with swinging the weight forward and upwards.

Assume a wide stance with the kettlebell placed on the ground between the legs.
Bend with your legs, lower your hips and grab the kettlebell with both your hands.
In one swift motion and keeping your arms straight, swing the kettlebell upwards in front of you to reach slightly above shoulder height and straighten your legs while doing so.
While lifting the kettlebell up, the drive should be coming from the hips, onto the core, onto the arms in a swift progression.
Without stopping the motion, bring down the kettlebell while lowering your hips and bending the knees to finish, allowing the weight to flow continuously under your legs. This is one rep.

Tip: If you haven’t seen these movements before, the best way to learn new exercises is to watch someone perform them before you, either a trainer or have a video tutorial via YouTube. Kettlebell swings require a bit of getting used to, and you must choose the right weight for the kettlebell - not too light and not too heavy, which can hurt your lower back.

Kettlebell squats

This is a version of weighted squats that can be performed with either two kettlebells or one. The uneven weight distribution of a kettlebell prompts you to engage your core muscles, resulting in a great workout.

Experience required

Beginner

Equipment needed

One or two kettlebells

Muscles worked

Much like conventional squats, the kettlebell version is a great leg workout. It also works on the hips, core and back muscles, along with secondary gains to the forearms. With conventional squats, the arms are only supporting the weight of the barbell on the shoulders; here, your arms are actively holding the kettlebells in front of your body.

Reps & sets

3 sets of 10-15 reps each

How to do it

Stand with your feet shoulder-width apart.
Hold the kettlebell in front of your chest. If you are using two kettlebells of equal weight, then hold the handles in your hands, right in front of your chest and rest the bulbous part of the kettlebells on your forearms.
Engage your hips and drop down to a squat while keeping your back straight without moving the kettlebell(s).
Stand back up to return to the neutral position. This is one rep.

Tips: If you’re a beginner, it is advisable to begin with one kettlebell of a weight that you’re comfortable with as it keeps the weight centred and both hands in control of the weight.

Kettlebell Russian twist

A beginner-level workout to get used to the kettlebell, the Russian twist was developed during the Cold War-era but has now evolved into a peace-loving, functional exercise. Throw a kettlebell into the mix and it becomes an even more core-crunching exercise than before.

Experience required

Beginner

Equipment needed

One kettlebell

Muscles worked

The exercise is performed while being seated, and the constant "twisting" movement engages the core muscles, abs, obliques, the hip flexors and engages the spine in the process.

Reps & sets

3 sets of 15-20 reps on each side

How to do it

Sit with the legs slightly bent at the knees and hold the kettlebell close to your chest with both hands.
Lean your upper body back slightly, and rotate from your waist from left to right along with the kettlebell, keeping the core engaged, the back straight and the legs anchored. This is one rep.

Tip: Like with any exercise, it is important to maintain the correct form while performing the Russian twist as well. If you’re not comfortable with the movement, you can always start without the use of any weights and get used to the exercise before giving the kettlebell a shot.

Kettlebell reverse lunges

Unlike a barbell that puts unnecessary strain on your shoulders, performing reverse lunges with a kettlebell can be an improved experience for you.

Experience required

Intermediate

Equipment needed

One or two kettlebells

Muscles worked

Much like squats, lunges can also be performed in different ways, and with either one or two kettlebells. And just like squats, lunges are great to condition the lower section of the body, particularly the glutes and legs.

Reps & sets

3 sets of 10-15 reps on each leg

How to do it

Stand upright, holding a kettlebell in both hands up to your chest. If you are using two kettlebells, hold each kettlebell by the handle, close to the chest and the bulbous part of the weights resting on each of your forearms.
Instead of pushing forward with one leg, drop one leg behind so that the back knee is nearly touching the ground, and the front knee is perpendicular to the ground.
Return to the standing position by bringing the trailing leg back up.
Keep the back straight throughout the movement. This is one rep.

Tip: Using two kettlebells of the same weight is a slightly more advanced routine. Hence, it is advisable to begin with one kettlebell and get used to the movements before taking it a notch up.

Kettlebell cleans

Moving into more advanced territory of kettlebell exercises, the "clean" signifies one half of the clean and jerk movement in weightlifting, this one using a kettlebell instead of a barbell, and with one arm being used at a time.

Experience required

Advanced

Equipment needed

One kettlebell

Muscles worked

Another great full-body workout, the kettlebell clean also works the whole body and conditions you for functional movements in your daily life. From the legs to the glutes, hips, core, back and shoulders, the clean is a great movement for people used to working out with kettlebells.

Reps & sets

3 sets of 10-15 reps on each side

How to do it

Stand upright with legs more than shoulder-width apart and the kettlebell placed on the floor in-between the legs.
Bend the knees slightly. Pick the kettlebell up with one hand. In the same swift motion, pull the weight up to reach chest level.
The kettlebell should be resting on your forearm, as explained above.
Bring the weight down while keeping the back straight throughout the movement. You can use the resting hand to counterbalance the weight and movement. This is one rep.

Tip: Because the kettlebell clean is a more complex movement, it is advisable to seek the help of a professional. The "clean" part of the movement, or the lift, has to be driven by the hip and not the arm. This is where most people may experience difficulty with the movement, or pain afterwards.

Turkish get-ups

The Turkish get-up is another full-body workout that stabilises your core muscles and boosts your functional strength. A series of complex movements make up one repetition, and hence this exercise is usually performed by more seasoned fitness enthusiasts.

Experience required

Advanced

Equipment needed

One kettlebell

Muscles worked

The Turkish get-up involves starting from a supine position, standing up with the weight and lying back down again - this works a majority of the muscles in the body. The core is engaged throughout as the weight is first overhead, before the shoulders, hips, glutes and finally the legs are engaged to complete the movement.

Reps & sets

3 sets of 10-15 reps on each side

How to do it

Lie down on your back with one hand holding the kettlebell extended straight above.
Bend the leg of your weight-carrying side and keep the foot planted.
Keep the supporting arm extended and straight on the opposite side.
Slowly, lift your upper body towards the resting arm, eyes on the kettlebell at all times.
Keeping the kettlebell centred above and the arm straight, start getting up, move the opposite leg back to achieve a kneeling position.
To stand up, lift your hips off the floor. Now, get the resting arm off the floor - the weight-carrying hand should now be raised right above your shoulder.
Reverse the same movement to return to the resting position. This is one rep.

Tip: One of the more technical exercises to carry out, the Turkish get-up can be daunting to those new to it. One must perform the movements without the weights to get accustomed to the movement, and move onto smaller weighted objects first. One can move onto performing the exercise with a kettlebell once they have gained enough confidence.

Things to keep in mind for kettlebell workouts

Kettlebell workouts are engaging and fun to execute. They work on multiple sections of the body at a time and can be wrapped up in half the time that it takes to complete a regular workout in the gym using weights.

One must get used to the basic movements of kettlebell workouts and move onto more complex, intense exercises as they gain more strength, confidence and ability. These are just a few examples of exercises one can perform with kettlebells.

These exercises can be included as a part of your existing workout routines too, whether you’re into standard weight-training in a gym or take part in more intense workouts like Crossfit as well.