Kettlebell Workout for Beginners: 6 Moves and a Starter Routine
Start with one kettlebell and six moves: the deadlift, goblet squat, swing, suitcase carry, one-arm row and a halo or press. Common starting points are an 8 to 12 kg (18 to 26 lb) bell for women and a 12 to 16 kg (26 to 35 lb) bell for men. A 20 to 30 minute session two or three times a week is plenty to get stronger, as long as you learn the swing as a hinge and not a squat.
Choosing a kettlebell weight
Kettlebells jump in big steps, usually 4 kg at a time, so picking the right one matters more than with dumbbells. Lower-body moves like the deadlift and swing take a heavier bell than upper-body moves like the press.
| Move | Women, starting out | Men, starting out |
|---|---|---|
| Halo, press | 4 to 8 kg (9 to 18 lb) | 8 to 12 kg (18 to 26 lb) |
| Goblet squat, row | 8 to 12 kg (18 to 26 lb) | 12 to 16 kg (26 to 35 lb) |
| Deadlift, swing, carry | 12 to 16 kg (26 to 35 lb) | 16 to 24 kg (35 to 53 lb) |
These are rough guides, not rules. Buying one bell? Pick from the middle row. Make your second bell the next size up.
The 6 moves
- Kettlebell deadlift. Bell on the floor between your feet. Push your hips back, flat back, grab the handle and stand up tall.
- Goblet squat. Hold the bell by the horns at your chest. Sit down between your heels, chest up, then stand.
- Swing. A fast hinge. The hips drive the bell, the arms just hold on. More on this below.
- Suitcase carry. Bell in one hand, walk tall for 30 seconds without leaning. Switch hands. It's a farmer's carry on one side, and your trunk works hard to keep you level.
- One-arm row. One hand and knee on a bench, bell in the other hand. Pull it to your hip, then lower slowly.
- Halo or press. The halo: hold the bell upside down by the horns and circle it slowly around your head. The press: bell at your shoulder, press it straight up. Use the halo if overhead pressing bothers your shoulder.
The swing: hinge, not squat
The swing is the move people get wrong most. It's a hinge, a deadlift done fast: your hips go back and snap forward, and your knees bend a little.
- Set the bell a foot in front of you. Hinge, grip it, and tip it back toward you.
- Hike it back between your thighs, high up, like passing a football.
- Stand up hard: squeeze your glutes and drive your hips forward. The bell floats up to about chest height.
- Let it fall back and hinge to meet it. Repeat.
The common back mistakes:
- Squatting it. Knees forward, hips down. The bell drops toward your shins and your lower back takes the load.
- Lifting with your arms. The bell should float. If your shoulders are tired, your hips aren't working.
- Leaning back at the top. Finish standing straight, like the top of a plank. Leaning back loads the lower back.
- Rounding at the bottom. Keep your back flat and the bell high between your thighs.
If your back has bothered you before, learn the kettlebell deadlift first, and read our guide to deadlifting with lower back pain.
A 20 to 30 minute starter routine
Warm up for 5 minutes: 10 halos, 10 bodyweight squats, 10 hip hinges with your hands on your hips. Then do 3 rounds, resting 60 to 90 seconds between moves.
| Move | Reps |
|---|---|
| Kettlebell deadlift | 10 |
| Goblet squat | 8 to 10 |
| One-arm row | 8 to 10 each side |
| Halo or press | 8 each way or each side |
| Suitcase carry | 30 seconds each side |
| Swing | 10 to 15 |
End every set with a couple of good reps left. When every set feels easy, add reps first, then move up a bell size.
What the research says
Kettlebells are popular, but the research on them is thin. A 2019 scoping review found 99 publications, mostly on young, healthy novices. The longer-term trials were few, small and of low quality, and the effects they reported were mostly trivial to small. Short-term studies did show kettlebell work is hard on the heart and lungs.
A 2024 randomized trial in 60 sedentary young men with obesity found 12 weeks of kettlebell training improved fitness and body composition about as much as bodyweight training did. The fair reading: a kettlebell is a good, compact strength tool, not a magic one.
How to start if you're coming back
- Week 1: 2 sessions, 2 rounds. Skip the swing. Practice the deadlift until the hinge feels natural.
- Week 2: 2 sessions, 2 rounds. Add swings: 5 sets of 5, resting fully.
- Week 3: 3 sessions, 3 rounds. Swings up to 10 a set.
- Week 4: 3 sessions, 3 rounds. Add reps where it feels easy. Look at a second, heavier bell for deadlifts and swings.
A week of kettlebells plus strength
Use the kettlebell routine as a fourth, shorter session between three full-body strength days.
| Day | Session | How long |
|---|---|---|
| Monday | Full Body A | 45 min |
| Tuesday | Walk | 30 min |
| Wednesday | Full Body B | 45 min |
| Thursday | Kettlebell starter routine | 20 to 30 min |
| Friday | Full Body C | 45 min |
| Saturday | Walk, hike or a sport | 30 to 60 min |
| Sunday | Rest | None |
Full Body A, B and C each cover a squat, a hinge, a push, a pull and a carry or core move, in about 45 minutes. Training at home with a few weights? Here's a dumbbell-only workout too.
Add the strength days, free
Keep your kettlebell day, and let the app plan the rest of the week. Full Body, 3 days is free in Liftspan: it's built for your equipment and around any joint you flag, every weight is set for you and moved up as you earn it, and each block ends with a lighter deload week. Rather use paper? Download the sheet.
Common questions
What size kettlebell should a beginner use?
Common starting points are 8 to 12 kg (18 to 26 lb) for women and 12 to 16 kg (26 to 35 lb) for men. Go lighter for presses and halos, heavier for deadlifts and swings.
Are kettlebell swings bad for your back?
Not when they're done as a hinge. Most back trouble comes from squatting the swing, lifting with the arms or leaning back at the top. Learn the kettlebell deadlift first and keep your back flat.
Can you build muscle with just kettlebells?
Yes, especially as a beginner, as long as the work gets harder over time. Add reps first, then get a heavier bell when you need it.
How often should I do a kettlebell workout?
Two or three times a week is plenty, with a day off between sessions. A 20 to 30 minute routine covers the whole body.
Using Liftspan? See how Liftspan builds your plan for a home gym in the help manual. New to it? Liftspan is a strength training app for lifters over 40 that builds your plan around your joints and moves the weight for you.
Sources: Meigh et al. 2019, Kettlebell training in clinical practice: a scoping review (BMC Sports Science, Medicine and Rehabilitation) · Govindasamy et al. 2024, Kettlebell training versus bodyweight resistance training in obese adults: a randomized controlled trial (BMC Sports Science, Medicine and Rehabilitation). General information, not a substitute for a clinician.
Keep reading: dumbbell-only workout · farmer's carry · deadlift and lower back pain · HYROX for beginners · functional fitness training · how to beat gym anxiety · how to start working out again after a long break · all guides