Kettlebell training basics

Grinds and ballistics

Kettlebell exercises fall into two broad groups. Grinds are slow, controlled strength movements: goblet squats, presses, rows, deadlifts and the Turkish get-up. Ballistics are fast, explosive movements: swings, cleans and snatches.

Grinds build strength and control. Ballistics build power and, in longer sets, conditioning. A good kettlebell programme uses both, but beginners should spend their first sessions on grinds and the hip hinge before adding ballistics.

Many kettlebell workouts combine the two, for example a set of goblet squats followed straight away by a set of swings, which is part of what makes them so time efficient.

The six key movements

1. Kettlebell deadlift: the foundation. Hinge at the hips with a flat back and lift the bell from between your feet. It teaches the pattern the swing relies on.
2. Kettlebell swing: hike the bell back between your legs, then snap your hips forward to send it to about chest height. The power comes from the hips, not the arms or a squat.
3. Goblet squat: hold the bell by the horns at your chest and squat between your knees. Brilliant for learning depth and posture.
4. Press: a single arm overhead press from the rack position, with the bell resting against the forearm.
5. Row: single arm rows, supported on a bench or from a split stance, for the upper back.
6. Carries: farmers, suitcase and rack carries for grip, posture and trunk strength.

The Turkish get-up is often added as a seventh: a slow, technical movement from lying to standing with a bell held overhead. It is excellent for shoulder stability and coordination, but learn it with a very light bell, or even a shoe balanced on your fist, first.

Choosing the right weight

Kettlebells usually go up in 4 kg steps, which is a big leap for some exercises, so most people need at least two: a lighter bell for presses and single arm work, and a heavier one for swings, deadlifts and goblet squats. Your hips are far stronger than your shoulders, so swing weights can be considerably heavier than press weights.

As a rough starting point, many coaches suggest around 8 to 12 kg for presses and 12 to 16 kg for swings for women new to kettlebells, and around 12 to 16 kg for presses and 16 to 24 kg for swings for men. These are only guides; strength varies enormously, and the right weight is one you can move with clean technique for the target reps.

A simple starter session

Here is a full body session for someone with two kettlebells, done two or three times a week:

1. Kettlebell deadlift: 3 x 8 with the heavier bell.
2. Goblet squat: 3 x 8 to 10 with the heavier bell.
3. Single arm row: 3 x 8 to 10 each side.
4. Single arm press: 3 x 5 to 8 each side with the lighter bell.
5. Kettlebell swing: 5 x 10 with full rest, once the hinge is solid.
6. Suitcase carry: 3 x 20 metres each side.

Progress by adding reps and then moving up a bell, or by slowing the grinds and pausing at the hardest point. As you improve, swings become a conditioning tool too, for example 10 swings at the start of every minute for 10 minutes.

Common mistakes

• Squatting the swing: the swing is a hinge. Hips go back, knees bend only slightly, then the hips drive forward.
• Lifting with the arms: the arms are ropes that guide the bell; the hips generate the power.
• Leaning back at the top: finish tall with your glutes squeezed rather than leaning backwards.
• Letting the bell flop onto the wrist: in presses and cleans, keep the wrist straight and the bell resting on the forearm.
• Going too heavy too soon: technique first, especially on ballistics.

If your lower back aches after swings, the hinge is usually the culprit. Go back to deadlifts, film yourself from the side, and ask a coach to check your position. Give yourself clear space too: a swing needs room in front and behind, and a bell that slips from a sweaty hand travels a long way.

Kettlebells in hybrid training

Swings, goblet squats, carries and lunges carry over well to HYROX stations and to general conditioning, which is why kettlebells are so common in hybrid and functional fitness sessions: they build strength and fitness at the same time. Our guide to power training explains where swings fit into explosive work.

If you want to learn the movements with coaching rather than from videos, the 7-day free trial at Lycan Strength includes unlimited classes and a complimentary fitness assessment, and every class is scaled to your level.