Kettlebell basic exercises for beginners and advanced users

One of our most versatile products is the kettlebell. For a long time, kettlebells were somewhat forgotten in sports history. For some time now, they have been experiencing a real boom, especially in the functional fitness sector. No wonder, because kettlebells don't just target individual muscles, but entire muscle groups and thus the entire musculoskeletal system. The main goal of kettlebell training is to build functional strength, explosive power, and stability.

To achieve these goals, we will show you various kettlebell exercises that you can integrate into your training.

Stand with your feet about hip-width apart. The kettlebell is positioned between your feet. With a straight back and a slight bend in your knees, grasp the kettlebell with both hands and stand up completely. Lower yourself back down with the same movement until the kettlebell lightly touches the floor.

Deadlifts are suitable for both beginners and advanced athletes. The exercise can be simplified or made more difficult by adjusting the weight. Additionally, there are options to adapt the exercise.

Your back should remain straight throughout the entire execution. The goal is not to perform the exercise as quickly as possible, but as controlled as possible.

Increase weight

Single Leg Deadlifts

Choose a standing leg and grasp the kettlebell with the opposite hand. Now begin to hinge at your hips, bringing the kettlebell towards the floor. As you bend forward with the kettlebell, your other leg moves bent backwards. It is important that your hips remain stable and do not rotate. Your back also stays straight throughout the entire movement. You can slightly bend the knee of your standing leg.

Sit on the floor. The kettlebell is on one side next to you. Grasp the kettlebell with both hands and direct your gaze towards it. Now lift the kettlebell and twist to the other side. Your gaze always follows the kettlebell. Your feet and legs remain in the same position. The rotation only occurs in the upper body.

Russian Twists are suitable for both beginners and advanced athletes. The exercise can be simplified or made more difficult by adjusting the weight. Additionally, there are options to adapt the exercise.

The rotation occurs exclusively in the upper body. The movement should be performed slowly and controlled. The kettlebell only touches the floor briefly and softly.

Your feet are no longer on the floor but remain in the air throughout the entire exercise. Make sure your legs still do not rotate with your torso.

Kettlebell Swings

Stand with your feet hip-width apart and place the kettlebell between your feet. With a straight back, grasp the kettlebell with both hands on the handle. Stand up with the kettlebell in your hands and swing it backwards between your legs – be careful, your back is still straight – your legs are slightly bent. From the back, use the momentum to bring the kettlebell forward to eye level with an explosive hip extension. Your arms should be as straight as possible throughout the entire movement.

Kettlebell swings are suitable for both beginners and advanced athletes. The exercise can be simplified or made more difficult by adjusting the weight. Additionally, there are options to adapt the exercises.

Swing from the hips – explosive extension. The back should remain as straight as possible. If you have the exercise down, you can add momentum from top to bottom to start again with greater speed.

Single Arm Swing
Instead of using both hands, use only one hand and perform the same exercise unilaterally. Pay attention to a straight posture and no rotation in the hips.

American Kettlebell Swings
You can also adjust the height of the swing. Instead of eye level (Russian Kettlebell Swings), you can do so-called American Kettlebell Swings - overhead swings. This involves swinging the kettlebell overhead.

The basic form of the squat is simple. You stand with both feet shoulder-width apart on the floor. Then you begin to bend your knees and actively push them outwards. Your upper body remains stable and upright. Your feet should always remain completely on the floor. The exercise ends when your legs have reached an angle of less than 90 degrees.

Once the basic form is clear, you can add the kettlebell as additional weight. We distinguish between the following options:

Front Squat – Basically, you are free to hold the kettlebell however you want. The easiest way is to take the kettlebell into the "front rack position." You can decide whether you want to train with one or two kettlebells. The kettlebell rests in your elbow.

Goblet Squat – You can only do the Goblet Squat with one kettlebell. Here, you grasp the kettlebell either by the handle or the body of the ball and position it under your chin with bent arms.

Overhead Squat – The most challenging form of squats is the Overhead Squat. Here, the kettlebell is held with a straight arm above you during the squat. For the Overhead Squat, you can decide whether you want to work with one or two kettlebells. Important is the stable arm position – they should be extended throughout the entire execution – don't forget the upright posture.

Squats can also be done without weights. Therefore, the exercise is feasible for all levels. Overhead squats are for advanced athletes.

The upright position is central. The weight should be distributed over the entire foot – thus always maintaining full foot contact with the ground. In the lowest position, the knees should be actively pushed outwards.

Lunges can be quite strenuous even without weights. Start in an upright standing position. Choose one leg and step it forward in a slightly larger stride. The rear foot remains at the starting point. Now touch the ground with the knee of the rear leg; you can lift the back part of your foot. This way, both your legs are at approximately a 90-degree angle. Depending on whether you want to do the lunges in place, you either step back with the front leg or bring the rear leg forward.

Similar to squats, you can use the kettlebell in various ways as additional weight.

Lunges can also be done without weights. Therefore, the exercise is feasible for all levels. Overhead Lunges are for advanced athletes.

Maintain an upright position during lunges. Pay attention to a stable stance. You can position the front leg slightly to the side to achieve a wider and thus more secure stance.

If you feel stable and secure, you can start to increase the weight.

Reverse Lunges

The leg moves backward into the lunge instead of forward. This requires even more concentration and balance.

The Clean & Jerk combines two exercises.

Clean: The kettlebell should be brought directly to the shoulder. You start in a stable stance. The kettlebell is between your feet. Choose the left or right side and grasp the handle of the kettlebell with the corresponding hand. With a small swing and an explosive hip extension, bring the kettlebell to your shoulder in the front rack position.

Jerk: From the front rack position, the kettlebell is pushed out with a small dip and held overhead with a straight arm. Afterwards, the kettlebell is brought back down the same way.

You can choose to do the exercise with one or two kettlebells.

Without or with little weight, this exercise is also suitable for beginners. It takes some time and patience to learn the sequence and technique. Advanced athletes can also start with a moderate weight.

Tension in the body. The Clean requires an explosive extension (see Swings). In addition, the KB should land gently on the shoulder. The Jerk also requires an explosive upward extension. Pay attention to your wrists! The kettlebell should not injure your wrist.

Instead of one kettlebell, you can do the exercise with two kettlebells.

This exercise requires some patience. The sequence is not entirely straightforward.

You start by lying down. The kettlebell is on one side next to you. You bend the leg on the kettlebell side and place your foot on the floor. You take the kettlebell in your hand and extend it upwards. Your other arm is extended on the floor. You begin to prop yourself up with this arm and sit up. Important: your gaze is always directed towards the kettlebell, meaning upwards. You begin to lift your bent leg so that your hip also comes up.

Without or with little weight, this exercise is also suitable for beginners. It takes time to learn the sequence and technique.

Tension in the body. Always keep your gaze fixed on the kettlebell. Arm should always be straight.

Snatch – the king of all disciplines, of course, must not be missing. For the snatch, you stand with your feet approximately hip-width apart and the kettlebell is between your feet. You decide which hand you want to use for the snatch. With a straight back, you grasp the kettlebell. Your legs are bent.

Then you straighten your legs and use this explosive extension to bring the kettlebell directly overhead. The ball should not be lifted by arm strength, but by the momentum of the legs and the explosive extension of the hips. You either place the kettlebell back on the floor and grasp it with the other hand, or you use a swing to gain momentum for the next repetition.

Without or with little weight, the exercise can also be performed by beginners. Pay attention to clean execution even with heavier weights!

The explosiveness of the execution is important. All energy comes from the legs and hip extension.

Double Kettlebell Snatch

Instead of one kettlebell, you have one kettlebell in each hand. The execution is now bilateral.