Kettlebells for beginners: your complete guide

I am often asked how to choose the right kettlebell, how many you need, and whether ordinary dumbbells will do. So here is my guide to getting started, and why the kettlebell is my favourite training tool.

Why kettlebell training is so effective

It trains power, not just strength

Many kettlebell exercises, like the swing, are ballistic: you accelerate the bell explosively with your hips, let it float, and then brake it on the way down. This trains your ability to produce force quickly, which recruits the fast-twitch muscle fibres we lose most of with age.

You may have read that fast kettlebell movements are "eccentric" training. That is not quite right. An eccentric contraction is when a muscle works while it lengthens, as when you brake the bell on the way down. The power in a swing comes from the fast hip drive on the way up.

And it works: in a study in the Journal of Strength and Conditioning Research (2012), Jason Lake and Mike Lauder found that six weeks of kettlebell swing training twice a week improved both maximal strength and jump height, about as much as traditional jump squat training. It was a small study in men, but it shows how much a simple swing can do.

It works the whole body

Because the weight of a kettlebell sits below and away from the handle, the bell is constantly pulling you off balance. Your core has to work to keep you upright and resist rotation, and new muscles keep taking over as the bell moves. That makes it effective full-body training.

It strengthens the back of your body

In many women I see that the front of the thigh is much stronger than the back. Kettlebell training teaches you to use your glutes and hamstrings, so the strength around your hips and knees becomes more balanced.

It can ease neck and back pain

In a randomised controlled trial in the Scandinavian Journal of Work, Environment & Health (2011), Kenneth Jay and colleagues found that eight weeks of kettlebell training three times a week reduced neck, shoulder and lower back pain in workers with frequent pain, compared with a control group.

It builds grip strength

Strong hands are handy in themselves. Grip strength is also a well-known marker of health: in the large PURE study in The Lancet (2015), Darryl Leong and colleagues found that lower grip strength was associated with a higher risk of death. That is an association, not proof that grip training extends life, but it says something about the value of a strong body.

It is kind to your joints

Explosive kettlebell exercises share some of the benefits of jumping and sprinting, but without the hard landings.

Two exercises to start with

These two exercises are the first you should learn if you are new to strength training. Use a light kettlebell.

The overhead hold (Lady Liberty): strong shoulders and core

1. Hold the kettlebell in your left hand at shoulder height, and use your right hand to help guide it up until your left arm is straight above your head.
2. Lengthen your body as much as you can. Draw your tailbone slightly under you, as if zipping up your core, and keep your arm close to your ear.
3. Hold for 10-20 seconds, bring the bell down with both hands, and switch sides.
4. Rest, then alternate right and left for up to 5 minutes.

The swing to the shoulder (Catwoman): glutes and back

1. Hold the kettlebell in one hand. Hinge at your hips and swing it back between your legs.
2. Stand up powerfully, using your hips and glutes as the engine.
3. Keep the bell close to your body and rotate your forearm up, so the bell lands softly in front of your shoulder.
4. Hold the tension for a moment, then let the bell travel back down between your legs.
5. Do 5 repetitions, then switch sides.

Ready for the classic two-handed swing? Read the perfect kettlebell swing.

What weight should you start with?

• New to weights: 4-6 kg (9-13 lb). You can also use a dumbbell, but a kettlebell teaches you the technique faster.
• Less than six months' experience: 8-10 kg (18-22 lb).
• Used to weights: 12 kg (26 lb) or more.

The kettlebell should be heavy enough that you can feel it, and your glutes, but light enough that you can accelerate it quickly.

How to choose a kettlebell

• Cast in one piece, so there is no risk of the handle coming loose.
• Rounded, not triangular, so it sits comfortably on your forearm.
• A smooth handle, to avoid sore palms.
• Avoid vinyl-coated bells. They often sit badly on the forearm, and the thin handle can pull on the skin of your palms.

Competition kettlebells are the same size whatever the weight, with smooth handles. They rest lower on the forearm in overhead exercises, which is more comfortable. Cast iron kettlebells get bigger, and their handles thicker, as the weight goes up. I grew up with cast iron and love that grip strength grows with the weight, but I have moved more and more to competition bells because they feel good in the hand and land softly on the forearm.

Looking after your hands

You will get a few calluses when you start, but they improve as your technique gets better. Smooth hard skin gently with a pumice stone in the shower and use a rich hand cream overnight. Training gloves are too thick to give you a good feel for the bell. Use a little chalk instead, or cut the top off a pair of ribbed running socks and wear it around your palm.

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