14 Beginner Kettlebell Exercises That Work Your Entire Body

Kettlebells are a great tool for strength training. Yes, for many exercises they're totally interchangeable for dumbbells or other weights. But for some weighted moves, especially ones that require an explosive movement, kettlebells reign supreme.
Why? The way they're shaped makes them much easier to swing around. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettlebell exercise you're doing.
Plus, the shape of a kettlebell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Fhitting Room in New York City, tells SELF. "The weight is distributed differently than a typical dumbbell so it works different muscles doing the same movement," she says. It also requires more wrist motion, so your wrists and forearms get a little extra work.
When you take a class with kettlebells, or any other new type of equipment, it's normal to feel a little lost. The following kettlebell exercises will teach you how to grip and use kettlebells to do some basic—and really effective—exercises. Start with a light weight, like a 10- to 15-pound kettlebell (4 to 6 kilograms). Once you start to feel comfortable with the moves, you can progress to something heavier.
Oh, and a quick lesson on the lingo: The "ball" refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the "horns," and can be gripped at the top, on the sides, or near the base where it meets the ball.
Some of the below kettlebell exercises are more beginner-friendly than others, Sims says, but even if you've swung a few kettlebells around before, the most basic ones are great to have in your repertoire, and are easy to advance by just opting for a heavier weight.
Ready to reap the benefits of the mighty kettlebell? Master these kettlebell exercises—demonstrated by Sims herself—and add your favorites into your routine.
Why? The way they're shaped makes them much easier to swing around. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettlebell exercise you're doing.
Plus, the shape of a kettlebell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Fhitting Room in New York City, tells SELF. "The weight is distributed differently than a typical dumbbell so it works different muscles doing the same movement," she says. It also requires more wrist motion, so your wrists and forearms get a little extra work.
When you take a class with kettlebells, or any other new type of equipment, it's normal to feel a little lost. The following kettlebell exercises will teach you how to grip and use kettlebells to do some basic—and really effective—exercises. Start with a light weight, like a 10- to 15-pound kettlebell (4 to 6 kilograms). Once you start to feel comfortable with the moves, you can progress to something heavier.
Oh, and a quick lesson on the lingo: The "ball" refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the "horns," and can be gripped at the top, on the sides, or near the base where it meets the ball.
Some of the below kettlebell exercises are more beginner-friendly than others, Sims says, but even if you've swung a few kettlebells around before, the most basic ones are great to have in your repertoire, and are easy to advance by just opting for a heavier weight.
Ready to reap the benefits of the mighty kettlebell? Master these kettlebell exercises—demonstrated by Sims herself—and add your favorites into your routine.
Squats
Ah, the trusty squat. It's one of the best ways to work your butt, quads, and hamstrings. Adding a kettlebell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettlebell close to your chest helps you nail proper form. Sims suggests squatting deeply because "it's more functional," she explains. "When you pick up heavy grocery bags, you should squat down like this so you don't hurt your back."
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Deadlifts
Deadlifts are amazing for your butt and the backs of your legs. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back. Sims says to choose a heavier weight with a deadlift—since you're not bending your elbows at all, you're mostly using your glutes, which are likely the strongest muscles in your body.
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Suitcase lunges
This move works the legs again and butt, once again. "Make sure that you don’t let the kettlebells swing, keep them stable by your side like actual suitcases," Sims says. When they start swinging, the momentum can start to get out of your control and strain your back, she says.
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Sit-Ups to Press
Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too. For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips.
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Kettlebell Swings
Kettlebell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettlebell before adding too much weight. To perform a swing with proper form, you have to "thrust your hips aggressively to get the kettlebell up, don't use your arms," Sims explains. And don't forget to squeeze your butt at the top!
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Sumo Deadlifts With High Pull
Your form here should be similar to a traditional deadlift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. You might need to go lighter here than with a traditional deadlift, because you're adding the arm work into it.
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Hand to Hand Swings
"Use the same exact form and setup as regular swings. The only difference is you only have one hand on the kettlebell and switch hands at the top," Sims explains. Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. You'll probably need to use a lighter weight than with a regular swing, since you're only using one arm.
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Figure-8s
Sims says this is the most complex of these exercises, but it's a ton of fun and still not too difficult to master. The hinging movement is similar to swings, but instead of swinging the bell forward, you swing it with one hand from the back of the body to the chest. Sims says this adds more arm work, "because it's like an uppercut as you transition through the legs."
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Push Presses
This move mostly works your arms, but also involves the calves, hamstrings, and glutes. Sims notes that the bend in your legs shouldn't be a full squat, just "a 2-inch dip." Try to keep the dip and press all in one fluid motion—the leg movement will help make the press go smoothly.
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Triceps Presses
Sims says that many people have weak triceps, so you may need to go lighter here than with the push presses. To protect your lower back and make sure you're using your triceps, don't arch your back, Sims instructs.The key here is to straighten your arm completely at the top—that'll let you work the triceps through a full range of motion.
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Halos
This move works your shoulders, chest, and core. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Sims says to think about tucking your pelvis under so that your back isn't arched. This ensures you're working your abs and not straining your lower back.
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Bent-Over RowsA bent-over row works your triceps, back, and chest. Sims notes that the movement should be slow and controlled, "not like you're starting a lawn mower," to really feel the exercise in your back and arms—and avoid straining your back. "Also, make sure to look down at the floor because if you look up you will hurt your neck," Sims adds.
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Flutter Kicks
Holding a kettlebell above your head at the top of a crunch challenges your core and lower abs—so does the flutter motion of your legs. Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says. Make sure to keep your core super tight and lower back flat on the ground.
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Box Step-Ups
A step-up works your quads and your butt, and it's also great for your core. "When you're stepping up and only using one leg, there's some instability," Sims explains. You need to use your abs to keep your body stable. For this move, you'll want to use a step, chair, or bench that enables your knee to bend 90 degrees when you step on it.
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