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 the history of sports. Recently, they've been experiencing a real resurgence, especially in the functional fitness sector. This is no surprise, as kettlebells target not just individual muscles, but entire muscle groups, thus the entire musculoskeletal system. The primary 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 incorporate into your training.

Stand with your feet approximately hip-width apart. The kettlebell is between your feet. With your back straight and your knees slightly bent, grab the kettlebell with both hands and stand up straight. Using the same motion, lower yourself back down until the kettlebell lightly touches the floor.

Deadlifts are suitable for both beginners and advanced lifters. The exercise can be made easier or more difficult by varying the weight. There's also the option to customize the exercise.

Your back should remain straight throughout the entire exercise. The goal is not to perform the exercise as quickly as possible, but rather with as much control as possible.

Increase weight

Single Leg Deadlifts

Choose one standing leg and grasp the kettlebell with your opposite hand. Now begin to bend your hips forward, bringing the kettlebell toward the floor. While you bend forward with the kettlebell, your other leg moves backward while bent. It's important that your hips remain stable and don't rotate. Your back also remains straight throughout the entire exercise. You can bend the knee of your standing leg slightly.

You sit on the floor. The kettlebell is on one side of you. You grasp the kettlebell with both hands and focus your gaze on it. Now lift the kettlebell and rotate to the other side. Your gaze is always directed towards the kettlebell. Your feet and legs always remain in the same place. The rotation only occurs in your upper body.

Russian twists are suitable for both beginners and advanced users. The exercise can be made easier or more difficult by varying the weight. There's also the option to customize the exercise.

The rotation takes place exclusively in the upper body. The movement should be performed slowly and with control. The kettlebell touches the ground only briefly and quietly.

Your feet are no longer on the ground but in the air throughout the entire exercise. Make sure your legs don't rotate.

Kettlebell swings

Stand with your feet hip-width apart and place the kettlebell between your feet. Keeping your back straight, grasp the handle with both hands. Stand up with the kettlebell in your hand and swing it back between your legs. Keep your back straight, keeping your legs slightly bent. From behind, gain momentum and bring the kettlebell forward to eye level with an explosive hip extension. Keep your arms as straight as possible throughout the entire exercise.

Kettlebell swings are suitable for both beginners and advanced users. The exercise can be made easier or more difficult by varying the weight. There's also the option to customize the exercises.

Swing from the hips – explosive extension. Your back should remain as straight as possible. Once you've mastered the exercise, you can gain additional momentum from the top to the bottom so you can start again with greater speed.

Single Arm Swing
Instead of using both hands, use just one hand and perform the same exercise one-handed. Make sure you maintain a straight posture and don't twist your hips.

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

The basic form of the squat is simple. You place both feet shoulder-width apart on the floor. Then you begin to bend your knees and actively push them outward. Your upper body remains stable and upright. Your feet should remain completely on the floor at all times. The exercise is finished when your legs reach an angle of less than 90 degrees.

Once you've mastered the basic form, you can use the kettlebell as additional weight. We distinguish between the following options:

Front Squat – Basically, you're free to choose how you want to hold the kettlebell. The easiest way is to hold the kettlebell in the front rack position. You can decide whether you want to train with one or two kettlebells. The kettlebell rests at your elbow.

Goblet Squat – The goblet squat can only be performed with a kettlebell. You grip the kettlebell either by the handle or the body and position it under your chin with your arms bent.

Overhead Squat – Arguably the most difficult form of squat is the overhead squat. The kettlebell is held above you with your arm extended during the squat. With the overhead squat, you can decide whether you want to use one or two kettlebells. Maintaining a stable arm position is important – they should remain extended throughout the entire exercise. Don't forget to maintain an upright posture.

Squats can also be performed without weights, making the exercise suitable for all levels. Overhead squats are for advanced athletes.

The upright position is central. The weight should be distributed across the entire foot, ensuring that the entire foot is in contact with the ground at all times. In the lowest position, the knees should be actively pushed outward.

Lunges can be quite strenuous even without weights. You start in an upright position. Choose one leg and take a slightly larger step forward. Your back foot remains where you started. Now touch the floor with the knee of your back leg, allowing you to release the back part of your foot. This leaves you standing with both legs at an approximately 90-degree angle. Depending on whether you want to do the lunges on the spot, you step back with your front leg or pull your back leg up.

Similar to squats, you can use the kettlebell as additional weight in a variety of ways.

Lunges can also be performed without weights, making the exercise suitable for all levels. Overhead lunges are for advanced athletes.

Maintain an upright position during lunges. Make sure you have a stable stance. You can position your front leg slightly to the side for a wider and more secure stance.

When you feel stable and confident, you can start increasing the weight.

Reverse Lunges

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

The Clean & Jerk combines two exercises.

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

Jerk : From the front rack position, the kettlebell is pushed out with a small dip and held upwards with an extended arm. The kettlebell is then brought back down the same way.

You can do the exercise with either one or two kettlebells.

This exercise is suitable for beginners, even with little or no weight. 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). The kettlebell should also land gently on the shoulder. The jerk also requires an explosive upward extension. Watch your wrists! The kettlebell shouldn't injure your wrist.

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

You'll need some patience for this exercise. The process isn't entirely easy.

You start lying down. The kettlebell is on one side of you. You bend the leg on the kettlebell side and place it on the floor. You take the kettlebell in your hand and stretch it upwards. The other arm is extended on the floor. Use this arm to support yourself and straighten up. It's important that your gaze is always directed towards the kettlebell, i.e., upwards. You begin to lift your bent leg so that your hip also rises.

This exercise is also suitable for beginners, even with little or no weight. It takes time to learn the sequence and technique.

Tension in the body. Always keep your eyes on the kettlebell. Your arm should always be straight.

Snatch – the king of all disciplines, of course, is a must. For the snatch, you stand with your feet approximately hip-width apart and the kettlebell between your feet. Choose one hand to perform the snatch with. With your back straight, grab the kettlebell. Your legs are bent.

> Now extend your legs and use this explosive extension to bring the kettlebell directly overhead. The kettlebell shouldn't be lifted by arm strength, but rather by the momentum of your legs and the explosive extension of your hips. You can then either place the kettlebell back on the floor and grab it with your other hand, or use a swing to gain momentum for the next repetition.

Even beginners can perform this exercise without or with little weight. Make sure you perform it properly, even with heavier weights!

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

Double Kettlebell Snatch

Instead of a kettlebell, you hold one in each hand. The exercise is now performed on both sides.