The Complete Guide to Kettlebells | Benefits & Best Home Exercises

My name is David Williamson and I am a professional personal trainer and fitness coach for over 20 years. Today I want to share my knowledge with you about Kettlebells.

Kettlebells have become hugely popular in recent years. They are a fantastic piece of functional fitness equipment, compact, versatile, perfect for building strength, endurance and power.

In this guide, I will explain what kettlebells are, how they work, the different types you can buy, the benefits, and how to choose the right kettlebell for you - plus my top 5 kettlebell exercises for home workouts.

A kettlebell is a cast iron or steel weight in the shape of a cannonball, with a flat bottom and a handle on top. This design is unique and shifts the weight's centre of gravity away from your hand, making it a totally different function to a dumbbell or barbell.

The kettlebell originated in Russia in the 18 ^th century, are now imbedded in strength and conditioning, CrossFit, and functional fitness training industry.

Kettlebells provide resistance for strength and power training, their design allows for dynamic, swinging movements as well as traditional lifts.

This means they can combine cardio and strength training in the same workout, raising your heart rate whilst building muscle, they can also be utilised in various multidirectional sports, golf and martial arts. The offset handle position also greatly strengthens your grip and core.

When shopping for kettlebells, you’ll find several options, each with unique benefits:

1. Cast Iron Kettlebells

• Traditional design.
• Available in various weights and sizes.
• Great for both beginners and advanced lifters.

2. Competition Kettlebells

• Standardised size regardless of weight.
• Colour-coded for easy weight identification.
• Preferred for kettlebell sport and consistent technique.

3. Adjustable Kettlebells

• Allow you to change weight plates inside the bell.
• Space-saving and versatile for home gyms.

4. Vinyl-Coated Kettlebells

• Cast iron core with protective vinyl covering.
• Helps protect floors and reduce noise.

The right kettlebell depends on your goals, training experience, and budget:

• Beginners: Start with 8–12 kg for women, 12–16 kg for men, 20-24 kg specific athletes (depending on strength).
• Intermediate/Advanced: Have a range of weights for different exercises (light for overhead, heavy for swings).
• Technique Training: Competition kettlebells are best for consistency.
• Small Spaces: Adjustable kettlebells save storage.

Pro Tip: Choose a kettlebell with a smooth, comfortable handle that it is not too thick for your grip.

Kettlebells are a powerful training tool, offering benefits such as:

• Full-Body Strength – Works multiple muscle groups at once.
• Cardio & Conditioning – Dynamic movements. Enhances cardio.
• Improved Grip Strength – Handle and weight distribution challenge forearms.
• Functional Fitness – Builds real-world strength coordination and proprioception.
• Core Stability – engagement of the abdominal muscles and transverse abdominals (TVA).
• Pre & Rehabilitation – brilliant for balance and loading routines.
• Multidirectional sports – build strength and function in multidirectional sports.
• Compact & Portable – Ideal for home or outdoor workouts.

1. Kettlebell Swing

• Works: Glutes, Hamstrings, Core, Cardio
• Hinge at the hips, swing the kettlebell between your legs, and explosively drive it to shoulder height, thrust your hips forward whilst locking the knees out and keeping your core engaged.

2. Goblet Squat

• Works: Quads, Glutes, Core
• Hold the kettlebell at chest height and squat down, keeping your chest up and core engaged.

3. Kettlebell Clean & Press

• Works: Full Body, Shoulders, Core
• Clean the kettlebell to your shoulder, then press overhead with medium tempo.

4. Kettlebell Deadlift

• Works: Hamstrings, Glutes, Lower Back and Core
• Hinge at the hips, keeping the kettlebell close to your body, with neck in neutral position.

5. Turkish Get-Up

• Works: Core, Shoulders, Stability
• Lie on your back, holding the kettlebell overhead, and slowly rise to a standing position, keep looking at the kettlebell, core engaged, better to watch a clip on this technique, good form and technique imperative to prevent injury. Start light!

Kettlebells are one of the most effective tools for building strength, improving conditioning, and developing functional movement patterns. They are fantastic for the golf swing and a variety of other sports – ju-jitsu, MMA and many more. They are compact, versatile and suitable for all levels.

If you are ready to take your training to the next level, explore our range of kettlebells at Fitness Max — your home for high-quality fitness equipment in the UK.