Kettlebell Workouts for a Next Level Routine

Kettlebells are a seriously underrated tool in your fitness arsenal. Their design creates a unique workout that combines functional strength, cardio, mobility and core stability into one diverse fitness routine. The key lies in how they shift your centre of gravity, forcing your muscles to stabilise and engage more effectively. This type of training can have huge benefits for improving endurance and functional ability across a range of activities.

Today, we're looking at some of our favourite Kettlebell workouts that will truly elevate your fitness game, with options for both beginners and advanced users.

If you're new to weight training in general, remember to read up on our guide on how to start lifting weights.

Kettlebell Workout Basics

Before diving into exercises, it's important to understand the fundamentals of kettlebell training. These basics will help you move safely and maximise results.

Understanding Kettlebell Mechanics

Kettlebells differ from dumbbells because their weight is offset from the handle. This unique design shifts the centre of gravity, requiring more stabilisation and engaging multiple muscle groups at once. Movements will usually involve swinging or dynamic transitions, which improve coordination and functional strength.

Choosing the Right Weight

• Beginners: Start light to focus on form, around 8-12 kg for women and 12-16 kg for men.
• Progression: Increase weight gradually as your technique improves.
• Tip: If you can't maintain proper posture or control during swings, the kettlebell is too heavy.

For more info, check out our comprehensive guide on choosing the right kettlebell.

Mastering Grip and Form

Proper grip and form prevent injuries and enhance performance:

• Grip: Hold the handle firmly but avoid excessive tension in your forearms.
• Posture: Keep your spine neutral, shoulders back and core engaged.
• Breathing: Exhale during the upward phase of a swing and inhale during recovery.

Essential Kettlebell Exercises

These foundational moves target multiple muscle groups, improve strength and boost cardiovascular fitness. Master these before progressing to advanced variations.

Kettlebell Swing

The swing is the cornerstone of kettlebell training. It primarily works the posterior chain (glutes, hamstrings and lower back) while improving power and endurance.

• Technique
• Stand with feet shoulder-width apart, kettlebell on the floor in front of you.
• Hinge at the hips, grab the handle and hike the kettlebell back between your legs.
• Drive your hips forward explosively, swinging the kettlebell to chest height.
• Let it swing back naturally and repeat.
• Key tip: Use your hips, not your arms, to generate power.

Kettlebell Squat

This move strengthens your quads, glutes and core while improving mobility.

• Technique
• Hold the kettlebell in a goblet position (close to your chest).
• Keep your chest up and core tight.
• Lower into a squat until your thighs are parallel to the floor.
• Push through your heels to return to standing.
• Key tip: Avoid letting your knees cave inward.

Kettlebell Press

An excellent upper body exercise that targets shoulders, triceps and core stability.

• Technique
• Clean the kettlebell to shoulder level.
• Brace your core and press the kettlebell overhead until your arm is fully extended.
• Lower slowly back to the starting position.
• Key tip: Keep your wrist straight and avoid arching your lower back.

Turkish Get Ups

A full-body movement that builds strength, stability and mobility.

• Technique
• Lie on your back holding the kettlebell in one hand, arm extended.
• Bend the same-side knee and keep the opposite leg straight.
• Roll onto your elbow, then your hand and lift your hips.
• Sweep the straight leg back into a kneeling position.
• Stand up while keeping the kettlebell overhead.
• Reverse the steps to return to the floor.
• Key tip: Move slowly and maintain control throughout.

Kettlebell Workout Safety

These guidelines will help you avoid injuries and get the most out of your workouts:

Focus on Effective Tension

• Core Engagement: Keep your abs tight during all movements to protect your spine.
• Glute Activation: Squeeze your glutes during hip-driven exercises like swings to generate power safely.
• Controlled Breathing: Exhale during exertion and inhale during recovery to maintain rhythm and reduce fatigue.

Avoiding Common Kettlebell Mistakes

Here are the most common mistakes and how to fix them:

• Using Arms Instead of Hips in Swings: The power should come from your hips, not your shoulders.
• Rounding the Back: Always maintain a neutral spine to avoid lower back strain.
• Overloading Too Soon: Start with a manageable weight and progress gradually.
• Poor Grip: Avoid gripping too tightly, which can cause forearm fatigue and limit fluid movement.

Don't Wait, Start Building Your Ideal Kettlebell Routine Today!

By mastering the basics, choosing the right weight and focusing on proper form, you can unlock the full potential of kettlebell workouts. Start with foundational exercises like swings, squats, presses and Turkish get-ups, and progress gradually as your technique improves. Remember, safety and consistency are the most important part of any routine. Train smart and listen to your body to enjoy the versatility kettlebells.

Explore our full collection of kettlebells and don't be afraid to get in touch with our team if you have any questions.