If you've spent any time working out at home, dumbbells were likely one of your first home gym equipment purchases. They're definitely versatile and a good investment, but have you ever thought about giving the best kettlebells a try?
Kettlebells are gaining popularity, but they're still criminally underused and misunderstood by the average gym-goer's home workout enthusiasts. Studies show that incorporating simple exercises like kettlebell swings into your routine may make you stronger and your movements more explosive. So whether you're looking to increase strength, improve your conditioning, or get in some quick cardio work, a kettlebell can make it happen.
But not all kettlebells are created equal. That's why we did the research and put together this list. In this article, we'll highlight the 10 best kettlebells, talk about the construction of each—what materials they're made out of, what coatings they have, and how that affects you—and the available weight range so you can make an informed purchase.
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The Best Kettlebells - Our Top Picks
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- Best Overall Kettlebell: REP Fitness Iron Cast Kettlebells
- Best Kettlebell for Beginners: Titan Fitness Cast Iron Kettlebells
- Best Adjustable Kettlebell: REP Fitness Adjustable Kettlebell
- Best Rubber Coated Kettlebell: Rogue Rubber Coated Kettlebell
- Most Affordable Kettlebell: Sunny Health & Fitness Kettlebell
- Best Competition Kettlebell: Titan Fitness KG Competition Kettlebells
- Best Portable Kettlebell: Rogue Kettle Gryp
- Best Budget Adjustable Kettlebell: Titan Fitness Adjustable Kettlebell
- Best Kettlebell for Crossfit: Rogue E Coat Kettlebells
- Best Kettlebell for Small Hands: Rogue Powder Coat Kettlebells
Best Overall Kettlebell - REP Fitness Iron Cast Kettlebells
SPECS
- Key features: Gravity-die cast, premium textured coating, labeled with kg and lbs., color-coded
- Material: Cast Iron
- Coating: Premium Black Powdered
- Weight range: 9-106 lbs.
No matter your fitness level or experience with kettlebells, you can't go wrong with REP Fitness's kettlebells. These bells are gravity-die cast, which is just industry speak for a very precise way to cast the bell. With this method, the bottom of each bell is perfectly flat, the handles are shaped exactly how they should be, and the weight is evenly distributed.
REP's kettlebells are powder coated with a matte black, textured finish that will give you something to grip when you're sweating and help your kettlebell stay durable, all without tearing up your hands. You'll also notice the color-coded labeling that follows international color standards, so you won't have to compare sizes if you're looking for a certain weight.
We love just about everything REP Fitness makes because you can trust the quality, and if there is a problem with your kettlebell, REP will make it right. These kettlebells are comparable to premium brands at a better price point which makes them the best overall.
What We Like
- Cut with precision so the weight is balanced and the bottom is flat
- Textured coating looks and feels good
- Color-coded so you can identify different weights quickly
What We Don't Like
- Slightly thicker handle than other similar kettlebells
- The textured finish is great for grip, but not the best for preventing rust
BUY: REP Fitness Iron Cast Kettlebells
Best Kettlebells for Beginners - Titan Fitness Cast Iron Kettlebells
SPECS
- Key features: Single-piece casting, durable coating, available individually or in multiple set sizes
- Material: Cast Iron
- Coating: Powder, Black
- Weight range: 5-100 lbs.
If you're a beginner to kettlebells then you can't go wrong with one or more of Titan's cast-iron kettlebells. There is nothing particularly special about the design of these kettlebells, but sometimes simple is better, especially when you're just starting out. Titan uses a single-cast process which is great for strength and the powder coating has excellent durability.
Speaking of the coating, Titan's kettlebells have a matte black finish, and just like other powder coats, the goal is to give you a solid grip so you can avoid injury and slinging a weight at your wall by accident.
The bottom line is that Titan's kettlebells can compete with any brand's powder-coated bells for quality, but you'll get them at a lower price point than some of the more premium brands. If you're ready to give it a shot, try these exercises for beginners, but make sure you're paying attention to form before weight because using kettlebells properly will keep you safe from injury and help you progress.
What We Like
- Great quality for a lower price
- Titan offers several different set sizes if you want to bundle and save
- Very clear labeling for the different weights
What We Don't Like
- The white paint on the logo is prone to chipping
- Since it's not gravity die-cast you may get a slightly uneven flat bottom
BUY: Titan Fitness Cast Iron Kettlebells
Best Adjustable Kettlebell - REP Fitness Adjustable Kettlebell
SPECS
- Key Features: Different weight range options, adjustable but keeps the standard kettlebell shape, very simple adjustment mechanisms
- Material: Cast Iron
- Coating: Powder-coated Black
- Weight Range: 20-40 lbs., 8-16 kg or 16-24 kg options
One thing that makes a lot of people cringe when they consider adjustable kettlebells is the shape. But it's about more than aesthetics. Odd-shaped adjustable kettlebells can sometimes defeat the purpose of the equipment because it shifts the weight load around.
But while many brands struggle to give you a piece of equipment that actually looks and functions like a normal kettlebell, REP Fitness has developed a kettlebell that accomplishes both. The REP adjustable kettlebell is modeled after the competition style so it has a more square handle design and it's coated with a non-slip coating.
REP also gives you three weight range options to choose from, each with a different handle diameter. But no matter what you choose, you'll get a base with five weight plates and an assembly that is really simple to operate and very secure when you're exercising.
What We Like
- The weight discs are loaded into the bell through the bottom of the kettlebell and kept secure
- Competition style handles give you an even weight distribution
- Very cost effective compared to buying a set of non-adjustable kettlebells if you need a range of weights
What We Don't Like
- The highest weight range only goes up to 53 lbs.
- There are only 5 weight discs per bell, so you'll miss some in-between weights
BUY: REP Fitness Adjustable Kettlebell
Best Rubber Coated Kettlebell - Rogue Rubber Coated Kettlebell
SPECS
- Key features: Proprietary single cast process and smooth rubber coating
- Material: Cast-iron
- Coating: Urethane outer layer, textured powder-coat finish
- Weight range: 26-70 lbs.
Just like rubber dumbbells or bumper plates, rubber-coated kettlebells are built for durability. Rogue's rubber-coated kettlebell has a protective layer of urethane, a harder type of rubber that is one of the most rust and wear-resistant materials on the market.
One thing we love about Rogue is the quality they put into all of their equipment. These kettlebells go through a proprietary, single-cast process, which just means the whole kettlebell is one solid piece of iron rather than a ball with a welded-on handle.
If you're looking for a kettlebell that won't scuff, chip, or dent easily, but still feels good in your hands with a textured finish, Rogue's rubber-coated kettlebell should be your go-to. Rogue is definitely a premium brand so budget may be a concern, but if you can swing the cost, you can't beat the quality.
What We Like
- Very durable coating
- The rubber absorbs impact making the kettlebell easy on flooring
- Easy-grip handle
What We Don't Like
- Only 5 weight options in a large weight range
- Slightly more narrow handle diameter than other kettlebells at this weight range
BUY: Rogue Rubber Coated Kettlebell
Most Affordable Kettlebell - Sunny Health & Fitness Kettlebell
SPECS
- Key features: Textured, wide handles for easier grip
- Material: Cast-iron
- Coating: Vinyl
- Weight range: 5-25 lbs.
Typically, kettlebells will increase in price the heavier you go, with some high-end brands charging around $100 or more once you reach the 50-pound mark. Not everyone can afford that type of investment in workout equipment, and that's okay. The Sunny Health & Fitness Kettlebell is the perfect marriage of affordability and functionality, with its heaviest option (25 pounds) only costing $69.99.
Just because this is the most affordable kettlebell doesn't mean the Sunny Health & Fitness Kettlebell isn't a high-quality free weight. You can do kettlebell deadlifts, snatches, and more dynamic exercises and still get great results.
Made from durable cast iron, you can count on these kettlebells to hold up during the most strenuous of workouts. They also come with a color-coated vinyl finish and flat bottom, making them easier to hold in a push-up position or balance on different surfaces. You can rep out exercises like renegade rows and mounted pistol squats without having to worry about the kettlebell losing its footing.
What We Like
- Cast-iron material is great for durability
- Affordable compared to other brands
- The flat bottom makes for easier storage
What We Don't Like
- Only available in a weight range up to 25 lbs.
- Vinyl is not a very strong or protective coating so you'll need to keep it indoors
BUY: Sunny Health & Fitness Kettlebell
Best Competition Kettlebell - Titan Fitness KG Competition Kettlebells
SPECS
- Key features: Hollow core, smooth finish, laser engraved weight indicators
- Material: Steel
- Coating: Multiple options
- Weight range: 17-70 lbs., 8-32 kg
If you've never used competition-style kettlebells, then you should know the main difference is the handle shape. Competition kettlebells have more angular-shaped handles while regular kettlebell handles are more round. It is all about where the weight is distributed during your lifts.
Plenty of brands make great competition kettlebells, but our favorite competition kettlebell comes from Titan Fitness. Similar to other products from Titan, there's nothing particularly unique about the competition kettlebells, but they have a solid construction at a much lower price point than their competitors. And sometimes, simple but effective is the name of the game.
If you're actually training for a competition you may want to look at more premium brands, but Titan's competition kettlebells make the pros of the competition design more accessible to the average user, which is a big deal to us. The way the competition style affects your workout is all about the way the square handles rest the weight closer to your body than the standard round handles.
What We Like
- The hollow steel means the bell doesn't have fillers to add weight
- Competition-style handles put the weight closer to your body and rest on your forearms instead of your wrists
- As always, Titan is a quality kettlebell for a lower price
What We Don't Like
- The smooth finish on competition kettlebells can be an adjustment if you're used to powder coating
- The laser engraved weight indicator can be difficult to see on some colors
BUY: Titan Fitness KG Competition Kettlebells
Best Portable Kettlebell - Rogue Kettle Gryp
SPECS
- Key Features: Affordable, can use dumbbells as kettlebells
- Material: Plastic
- Coating: None
- Weight range: Recommended for dumbbells up to 55 lbs.
If you travel for work or vacation and you like to keep up with your fitness on the road, then you know how limiting hotel gyms can be. That's where the Kettle Gryp comes in. While this isn't a kettlebell per se, the Gryp attaches to the handle of a dumbbell to let you perform kettlebell-style lifts.
The Kettle Gryp is made by Rogue, and you know how we feel about Rogue equipment, but the Gryp is pretty innovative. With this equipment, you can be more creative with limited options, which is great since you can shake up your workout, and it's relatively inexpensive.
Now listen, there are some things about the Gryp that could be better. For example, it's not recommended for weights over 55 pounds, and the dumbbell weight is still more spread out than a real kettlebell would be. But if you're committed to a kettlebell routine, you can fit this lightweight handle easily in your bag.
What We Like
- You're able to turn normal dumbbells into kettlebell-style equipment
- Textured handle for easy grip
- Works with almost any dumbbell brand and shape
What We Don't Like
- The weight is still a dumbbell so you can't do all kettlebell exercises, like swings
- The handle shape is longer than a typical kettlebell would be, so you may have to get used to it
BUY: Rogue Kettle Gryp
Best Budget Adjustable Kettlebell - Titan Fitness Adjustable Kettlebell
SPECS
- Key Features: 28mm handle, six weight discs, 7-in-1 kettlebell
- Material: Cast Iron
- Coating: Powder-coated Black
- Weight Range: 10-40 lbs.
With a lot of fitness equipment, you have to choose between getting what you know is the best and what your budget will allow, but the Titan adjustable kettlebell is both things in one, which is one of the best reasons to buy it.
At the risk of being repetitive, since we've already highlighted Titan a few times on the list, we'll focus on what makes this kettlebell special. The big thing you'll notice about this adjustable bell is that you get seven different weight options between 10 and 40 pounds. That means you've got options. It also has a locking mechanism that makes adjusting the weight easy without eating your workout time.
Titan's adjustable kettlebell isn't necessarily cheap, but we do think it's budget friendly. Think about it this way: a normal cast-iron kettlebell costs between $1.50 and $2 per pound. So a twenty pound kettlebell from a good brand will be close to $40. If you do the math, buying seven different kettlebells at this price point could cost you several hundred dollars. Instead, you get it all in one for about $120. Plus, Titan has great sales.
What We Like
- Very affordable option for the quality
- 7 different weight options for one price
- Titan has fairly regular sales giving you a chance at even better deal
What We Don't Like
- Only a 1-year warranty
- The handle is a lot thinner than normal kettlebells
BUY: Titan Fitness Adjustable Kettlebell
Best Kettlebell for CrossFit - Rogue E Coat Kettlebells
SPECS
- Key Features: Thicker handles as the weight increases, ductile cast iron
- Material: Ductile Iron
- Coating: E Coat
- Weight Range: 9-88 lbs.
If you've ever been to a CrossFit box then you've probably seen some weight thrown around, chalk all over the place, and felt a general sense of intensity. There's plenty more to it, of course, but one thing that's true is that CrossFit workouts are built differently and anything short of the best equipment won't last.
That's one of the reasons Rogue was founded in the first place. Listen we know we've said it too many times already, but Rogue is top of the line for quality. And as far as kettlebells go, the Rogue E coat is really in a class of its own.
These kettlebells are made of ductile iron which oversimplified means that they are far more durable than typical cast iron bells. It's naturally resistant to corrosion, it's stronger, and it's more flexible so you won't see as many chips or dents. Plus, these bells are electronically painted with a thin layer of coating that is protective but still lets you feel the texture of the metal.
What We Like
- One of the most durable kettlebells you'll find
- E coat has a glossier surface than powdered coating
- The handle diameters increase with the weight which challenges grip strength
What We Don't Like
- The gloss looks good but may be more prone to letting your grip slip
- Significantly more expensive than cast iron or steel kettlebells
Best Kettlebell for Small Hands - Rogue Powder Coat Kettlebells
SPECS
- Key Features: Varying handle diameters, partially made with ductile iron
- Material: Grey Iron (13-44 lbs.), Ductile Iron (53-88 lbs.)
- Coating: Class A Black Powder Coat
- Weight Range: 13-88 lbs.
The thickness of a weight's handle isn't just about whether you have small hands or big hands. Generally speaking, the thicker the handle, the more it challenges your grip strength to lift the weight. But you're not always trying to focus on grip strength so having a thinner handle is important if you have small hands.
We won't hype up Rogue any more than we already have so let's just focus on the task at hand. Rogue's powder coat kettlebells have multiple handle diameters depending on the weight. That is not a unique feature, but what is unique is the actual measurement.
The 9-18 pound weights have a 1.2-inch or 30-millimeter diameter, the 26-pound kettlebell has a 1.4-inch or 35 millimeters, and everything above 26 pounds has a 1.5-inch or 38-millimeter diameter handle. That's a lot of numbers but here's the bottom line: most kettlebell lines have either 33 or 35-millimeter handles. Rogue's powder coat kettlebells have a 30-millimeter option.
What We Like
- Varying handle diameters, but the 30 millimeter is great for small hands
- Powder coating creates texture for a strong grip
- Big weight range
What We Don't Like
- Only low weights have the extra thin handles
- Some reviews say the textured grip can tear your hands
BUY: Rogue Powder Coat Kettlebells
Benefits of Kettlebells
Stronger Grip
Kettlebells are designed for dynamic movements where the weight is breaking different planes of motion. This challenges your body to perform the motion and keep control of the weight as it changes angles. Ultimately, one of the keys to control is your grip because kettlebells stay in your hands at all times so your hands and forearms will start to feel the burn.
Core Stability
Staying along a similar line of thought, your core is activated anytime your body needs to be stabilized. Having a strong core can benefit your posture, alleviate lower back pain, and boost your performance on other lifts. Kettlebells are a great way to train your core as a stabilizer.
Improved Power and Explosiveness
The key to powerful, explosive movements is fast twitch muscle fibers. Your body has two types of skeletal muscle fibers: fast-twitch and slow-twitch. Slow-twitch fibers are your endurance muscles. They fatigue slower and your body uses them with sustained, small movements like distance running.
Fast-twitch fibers are your source of power for quick, big, explosive movements. And if you couldn't tell already, quick, big, explosive movements are exactly where kettlebells shine. So, as you're training with your kettlebell, you're activating these fast-twitch muscle fibers that can be used in other movements and lifts too.
Muscular Endurance
Kettlebells will have you performing dynamic movements with explosive power, but many of these movements are performed in a sort of flow state where you're not putting the weight down or resting between reps. Because of this, you'll also be training muscular endurance and your cardiovascular system.
Kettlebells aren't necessarily a replacement for targeted cardio training, but you'll see a boost in your overall muscular endurance for other lifts after spending some time with the bells.
Low Impact
One of our favorite kettlebell benefits is that they are explosive movements without much impact on the joints. That's not to say that you won't use your joints in the kettlebell movements, but the shape of the bell and the weight distribution keep the load concentrated so if you're performing the movements correctly, your joints will be transfer points rather than load bearing. There is still some risk, but the proper form will protect you from most of it.
Compact Space
This may be a simple thing, but kettlebells take up very little space and most movements can be performed in a space the size of a yoga mat. There's no other equipment that gives you the same balance of saving space and dynamic training as kettlebells.
What to Look for in a Kettlebell
Since kettlebells aren't as readily available in most gyms as dumbbells and weight plates, it's OK if you're not familiar with them. After all, that's why you have us! Here's what to look for in a kettlebell for your home gym:
Coating
- Textured: Textured coating is one of the more common coatings you'll find on commercial kettlebells. Usually, this coating will look matte instead of glossy, and you'll feel like you have a strong grip when you hold the handle.
- Powder: Powder coating refers to the way the coating is applied. Powder coating is used interchangeably with textured coating by most brands because the powder is how they get the texture for your grip. Powder coating is durable, but it isn't as precise as other types.
- E Coat: E-coat is the alternative to powder coating and it stands for electronic coating. E-coat is glossy and much smoother than powder coating, which makes it easier to clean, and generally, it is considered more durable than powder too. E-coat is a thin layer that is evenly applied so it relies on your ability to feel the casting to keep your grip.
- Rubber: Rubber is a protective coating that can come in a couple of different forms. The most common is urethane which is a chemically-altered form of rubber that is hard and super resistant to scratches, scuffs, or other wear and tear.
- Vinyl: Vinyl coatings feel like plastic and you'll mostly find it on the cheapest kettlebells because it is cheap to make. Vinyl is advertised as a protective coating, but of all the types it will chip, dent, and break the easiest so be careful if you're considering buying one.
Competition vs. Commercial Kettlebells
As we mentioned previously, there are standard kettlebells and there are competition kettlebells. The key differences between the two are handle shape and size. Competition kettlebells have an angular handle design, plus they're made of steel instead of iron while commercial kettlebells have a more rounded handle design.
The other difference is the size. Standard kettlebells, or the ones most often used in home gyms or found in a commercial gym setting, usually increase size with the weight. So, a 9-pound kettlebell will be one size while a 70-pound bell in the same line will be much larger. The same can be true for handle diameter.
On the other hand, a competition kettlebell will remain the same size regardless of its weight. True competition kettlebells will always have a 5.5-inch base diameter, 11.1-inch height, and a handle that's 35 millimeters thick. That handle is on the bigger side when compared to regular kettlebells, which makes the competition style the better pick for people with bigger hands.
Material
Since you'll be grabbing a kettlebell by the handle, it's important to get a grip on what material works better for you so you don't fling it all over the place. Most kettlebells are made with cast iron, but competition kettlebells are made with steel.
There is also the coating and finish to consider, which we discussed a bit more above. Without being repetitive, some kettlebells will have a coating for protection than a finish for grip, but most often you'll only see the coating advertised.
Certain coats, such as vinyl-coated or rubber-coated kettlebells, can also drive up the price because it takes more material to make the product. The positives are they sometimes provide a better grip and protection, but coating could also cover any manufacturing defects. Material such as enamel coating can also make a kettlebell more prone to slips.
Weight
Unless you go for an adjustable kettlebell, you'll either want to get a kettlebell weight set with a range that can work with different exercises or pick just one kettlebell at a weight that feels good for multi-function purposes. Just as you wouldn't use a 70-pound dumbbell to do a lateral raise, lighter kettlebells are better suited for some exercises than heavier ones.
The tough part about this is that you'll have to honestly assess your fitness level before deciding. It's hard to be objective about ourselves, but trust me you'll avoid injuries this way. For example, you may be able to lift a 50-pound kettlebell off the ground, but if it feels heavy, you're going to have a hard time doing snatches or lunges with it.
It's a delicate balance though because you don't want to go too low either. If you've been weightlifting and strength training for 20-plus years, a 13-pound weight is hardly going to help you build more muscle.
Because of this, an adjustable kettlebell is sometimes the better option. You can work your way up to heavier weights over time without spending more money. The individual ones are nice if you're doing HIIT workouts since you don't have to take time to adjust the weights in between sets.
Best Kettlebell Exercises
Swings
What they are: When it comes to kettlebell training programs you'll notice a pattern: the swing is king. Kettlebell swings seem easy, but the form is surprisingly difficult to perfect and you won't get the maximum benefits if you're performing it incorrectly.
You may have seen swings being performed before, but they are the exercise where you hold a kettlebell with two hands, swing it between your legs, bend your back, and pop back to an upright position with the momentum of the bell.
Why you should do them: When done with correct form and a challenging weight, kettlebell swings work your hips, core, glutes, hamstring, grip strength, and overall endurance in one movement. There are also variations that can work upper body muscles.
How to perform kettlebell swings:
- Stand with your feet planted about shoulder width apart. The kettlebell should be on the ground in front of your body. How far in front will depend on your body, but you want to have to reach your arms slightly to grab the handle.
- Bend over and grab the weight, hinging at the waist instead of squatting, and getting your back parallel to the ground. Bend your knees a bit to protect your back, but don't do a full squat.
- Swing the bell back between your legs. This is the tough part to nail because your back will want to go straight, but try to visualize the motion similar to hiking a football.
- When the weight swings between your legs, drive through your hips and straighten to the upright position in an explosive movement. Don't worry about bringing the bell up with your arms, the momentum will do that for you.
- When the bell reaches its peak somewhere between your stomach and your chest, let it fall back between your legs. Hinge at the hips and keep your back flat to reload and repeat the motion.
Goblet Squats
What they are: Kettlebell handles give you unique grip options that aren't available with other equipment. Goblet squats are performed with you holding the side portions of the handle with both hands, and keeping the weight stable just under your chin.
Why you should do them: Goblet squats give you all the leg benefits of squats with the added bonus of torching your forearm and chest muscles as they work to hold the weight stable. Also, if you have trouble keeping your back straight for squats, the weight will help you do so naturally.
How to perform goblet squats:
- Start holding one kettlebell with both hands. Your grip should be on the side portions of the handle.
- Set your feet about shoulder width apart, or slightly wider if you have tight hips.
- Bring the weight just under your chin. Keep your elbows tight and your core strong because they will be stabilizing the weight. Ideally, your elbows will go on the inside of your knees when you squat down.
- Squat down as low as you can, the deeper the better the results, but shoot for your hips to be parallel with your knees.
- Driving through your feet, stand back upright. Repeat the motion. The kettlebell should remain stable throughout the movement
Turkish Get-Ups
What they are: Turkish get-ups are a complex exercise, and definitely not for beginners. This is something you should practice without weights long before you try it with waits. That said, Turkish get-ups are one of the most effective full-body exercises.
The motion is exactly what it sounds like. You'll lie on the floor and stand up, but the twist is you'll keep a kettlebell above your body with one arm at all times.
Why you should do them: You will work your full body in one exercise.
How to perform Turkish get-ups:
- Lie on your back with one leg bent at the knee. With the hand that is on the same side as the bent leg, hold a weight over your chest. Keep your arm locked straight.
- When you're set, lift your upper body up and rest on your free hand's elbow. Pause to keep the weight stable.
- Next, straighten your free arm until you're balancing on your hand instead of your elbow. At the same time, lift your hips off the ground. You should be balanced on your hand and the side of one foot.
- Step your other foot back and place your knee on the ground directly under your hips and straight up. You should be in a kneeling position. The weight should be directly above your head at this point.
- From the kneeling position, straighten your legs and then bring your feet together. This will feel similar to performing a lunge.
- Perform the movement in reverse to return to the starting position.
Cleans and Snatches
What they are: Cleans and snatches are common exercises in CrossFit WODs and other programs. Usually, they are performed with a barbell, but kettlebells are a good substitute that has similar benefits and some extras. Kettlebell cleans and snatches will feel a bit awkward at first because of the shape of the weight so make sure you use lighter weight to practice good form.
Why you should do them: Cleans and snatches are two separate exercises, but they're related motions and both are explosive movements that blast fat, build strength, and require endurance. Using kettlebells instead of barbells activates more stabilizing muscles and can protect your joints.
How to perform cleans and snatches:
- Stand with your feet planted about shoulder width apart and a kettlebell in front of one foot.
- Pick up the kettlebell with an overhand grip and hold it at about waist height between your legs. You'll need to keep your core tight and maintain good posture for the whole movement.
- Swing the kettlebell between your legs as if you're about to perform a kettlebell swing. Remember to hinge at your hips and keep soft knees. Don't squat or bend your back.
- As the kettlebell swings back to the front side of your body, use the momentum to stand up straight and flip the weight to a front rack position. The bell itself should rotate in your hands and come to rest on your forearm. You'll have a modified underhand grip at this point, but your palm will be facing the ground.
- Perform the motion in reverse in a slow and controlled manner to return to the starting position. Repeat for reps.
FAQs About Kettlebells
How are kettlebells effective?
You might wonder how such a small piece of equipment could give you a powerful workout, but kettlebell exercises can boost your performance. Kettlebells can offer a full-body workout and are used for both cardio and strength training.
If you're looking for the most effective cardio workout possible, you can challenge yourself by doing high-intensity intervals with kettlebells or performing low-weight, high-rep exercises. You can also perform kettlebell circuit training if you're really trying to get your heart rate up.
For strength-building, you can perform many of the same exercises you'd do with a dumbbell like goblet squats or Romanian deadlifts, plus throw in some powerful movements like kettlebell swings.
The design of the kettlebell makes for easy gripping and safer lifting (compared to some barbell and dumbbell exercises), making it an incredibly adaptable piece of equipment that you can customize to your workout regimen. If you're wanting to take your at-home workouts to the next level, kettlebells are a home gym essential.
Can I work my full body with a kettlebell?
In short, yes. Kettlebells are great for your upper and lower body, and studies show the strength gains you make from kettlebells transfers really well to other types of weightlifting. If you want to focus more on strength training, you can perform grind lifts with kettlebells, which include movements like squats, overhead presses, and deadlifts.
But, where kettlebells really shine is with more explosive movements like snatches, cleans, and kettlebell swings. These movements get your entire body moving and target multiple muscle groups at once like the quads, traps, shoulders, and hamstrings.
The shape of the kettlebell is the key to a full-body workout. It is a very concentrated weight which keeps your secondary muscles engaged trying to stabilize the weight while your primary muscles perform the movement.
What makes a quality kettlebell?
The main clues to look for when searching for a well-made kettlebell include the materials it's made from, as well as what kind of coating it has. Enamel or plastic coating can make for more of a slippery grip when lifting. Kettlebells made from iron or steel are typically easier to grip, and a bit more durable.
Also, check to see whether the kettlebell's handles are welded on. When a kettlebell's handles are welded on, it can break easier if dropped. But if the kettlebell is made from a single piece of metal, it's usually much stronger. Look for "Single Cast" or "Single Piece Casting" under the description of the kettlebells you're browsing to ensure you're getting a quality, long-lasting piece of equipment.
How should I care for my kettlebell?
A kettlebell that comes with some sort of coating will usually provide a bit of protection against rust, but it can also be harder to grip (unless you use chalk). But using a towel and a cleaner that won't ruin your material can help you maintain the look and durability.
Without a layer of protection, there's a greater chance that your kettlebell will rust. But you can use anti-rust treatment to prevent that from happening or try a sander (specifically sanding sponges or sanding paper) to scrape off any existing rust.
What is the best kettlebell to use?
The best kettlebell to use will depend on your personal training needs and preferences. If you don't want to repeat your kettlebell purchase in a few years, it's best to go with a durable, quality product. Buying cheaper equipment might save you some cash short-term but might not be the best decision long-term when you end up having to repurchase the same hardware.
Otherwise, the choice is between adjustable and regular kettlebells. There are pros and cons to each, but some things to keep in mind are adjustable kettlebells will save you space and money while regular kettlebells will last longer and have a more strategic design for how the weight is managed during a lift.
What kettlebell weight is best?
Again, this will depend largely on your training goals and fitness level. Also, keep in mind that most weights for kettlebells are listed in kilograms. Men usually start with 12–20-kilogram kettlebells, while more active men might pick a weight that ranges from 16-24 kilograms or heavier. Women may start with 8-12 kilograms, while more active women might start at 12-24 kilograms or heavier.
How much do kettlebells cost?
Kettlebells made of cast iron usually cost between $1.50 and $2 per pound. So a 30 lb kettlebell will probably cost you somewhere in the $45 to $60 range depending on the brand and the quality. Other materials will have different prices.
About the Author
Katie is an ACE-certified personal trainer and former competitive swimmer. She has written for several wellness-oriented brands like Health.com, People.com, and SI.com, dishing out knowledge on mattresses, fitness trackers, and everything in between.
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