5 Kettlebell Exercises for Beginners (Step by Step)

Kettlebells look a bit like cannonballs with a handle, and they can be intimidating if you have never picked one up. But for a time-poor parent, one kettlebell can give you a full-body workout in a small space, with no gym membership. The key is learning a few moves properly before you start swinging anything. These are the kettlebell exercises for beginners I teach first, with step-by-step cues, plus easier and harder versions for each.

Before you start: choosing a weight

Go lighter than you think. Kettlebell weights jump in bigger steps than dumbbells, and a bell that feels easy to pick up can feel very heavy at the bottom of a squat or swing. As a rough starting point, many beginners begin somewhere around 6 to 8kg, and some start with a lighter bell, but this varies a lot from person to person. The right weight is one you can move for every rep with good form and a couple of reps left in the tank.

If you have back pain, joint pain, high blood pressure, are pregnant or recently had a baby, check with your GP or physio before you start lifting.

5 kettlebell exercises for beginners

Warm up for 5 minutes first. Then work through these in order.

1. Goblet squat

1. Hold the kettlebell by the sides of the handle (the “horns”) close to your chest, elbows pointing down.
2. Stand with feet about shoulder width apart, toes turned out slightly.
3. Breathe in, brace your tummy, and sit your hips down between your heels.
4. Keep your chest up and knees moving in line with your toes.
5. Go as low as you can while keeping your heels down and back neutral, then push the floor away to stand.

Easier: squat to a chair. Harder: pause for 2 seconds at the bottom.

2. Kettlebell deadlift

1. Place the bell on the floor between your feet, in line with your ankles.
2. Push your hips back, bending your knees slightly, until you can grip the handle with both hands.
3. Keep your back flat and shoulders pulled back gently (think “proud chest”).
4. Push through your feet and squeeze your bum to stand tall.
5. Lower by pushing your hips back again, keeping the bell close to your legs.

Easier: raise the bell on a step or a couple of books so you do not have to reach as low. Harder: slow the lowering phase to a count of 3. This is also the best practice for safely lifting kids off the floor, which I cover in back pain from lifting kids.

3. One-arm row

1. Put one hand and the same-side knee on a sturdy bench or chair, or stand in a split stance with one hand on a table.
2. Hold the bell in the other hand, arm hanging straight.
3. Keep your back flat and pull the bell towards your hip, elbow close to your side.
4. Squeeze your shoulder blade back at the top, then lower slowly.
5. Do all reps on one side, then switch.

Easier: fewer reps or a lighter bell. Harder: pause for a second at the top of each rep.

4. Overhead press (half-kneeling)

1. Kneel on one knee, the other foot flat in front of you.
2. Hold the bell at shoulder height on the same side as your back knee, wrist straight.
3. Squeeze your bum and brace your tummy so your lower back does not arch.
4. Press the bell straight up until your arm is beside your ear.
5. Lower with control back to the shoulder.

Easier: press from standing with a lighter bell, or skip this one if overhead movement hurts your shoulder. Harder: do it standing with a slightly heavier bell.

5. Kettlebell swing (only once the deadlift feels solid)

1. Set up as for the deadlift, with the bell about a foot in front of you.
2. Tilt it towards you and hike it back between your legs, like a rugby pass.
3. Snap your hips forward and squeeze your bum to send the bell to about chest height. Your arms guide it; your hips do the work.
4. Let it float down and hinge your hips back as it returns between your legs.
5. Stand tall at the top each time, without leaning back.

Easier: keep practising deadlifts and do “hike and park” reps, one swing at a time. Harder: sets of 15 to 20 continuous swings.

A simple 20-minute kettlebell session

1. Warm up for 5 minutes (marching, shoulder rolls, slow knee bends).
2. Do 8 goblet squats, 8 deadlifts, 8 rows each side and 6 presses each side.
3. Rest 60 to 90 seconds. Repeat for 3 rounds.
4. Finish with 3 sets of 10 swings if your deadlift is solid.
5. Cool down with 2 to 3 minutes of easy walking.

Doing this twice a week helps you towards the NHS recommendation of strength activities that work all the major muscle groups on at least 2 days a week (NHS physical activity guidelines). If your squat needs work first, read my guide on how to squat properly.

Where a small-group class fits

The swing especially is much easier to learn with someone watching. In SYP Bootcamp in Archway there are no more than 10 people per class, so I can check your hinge, pick the right weight with you and give you a simpler version if needed. Sessions are 45 minutes and £15, all levels welcome. See this week’s class times on the booking page.

FAQs

What weight kettlebell should a beginner use?

It depends on your strength and the exercise. Pick a weight you can control for every rep with good form. Many people need a lighter bell for presses and a heavier one for deadlifts and swings.

Are kettlebells good for beginners?

Yes, as long as you learn the basic moves first and progress slowly. Squats, deadlifts and rows are a great starting point. Leave swings until your hip hinge is solid.

Can kettlebell swings hurt your back?

Swings done with a rounded back or by lifting with the arms can irritate the lower back. Learn the deadlift first, keep your back flat, and drive with your hips. If you have back pain, speak to your GP or physio first.

Want hands-on coaching with kettlebells? Book my £15 class or WhatsApp me on 07301 512215. If you live up the hill and want 1-1 sessions, see my page on personal training in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.