What kettlebells do well, and what the evidence shows
A kettlebell's weight sits below and a little behind the handle. It swings like a pendulum, and it rests against the forearm when you hold it at the shoulder. That suits fast moves driven by the hips, such as the swing, and loaded carries that test your grip. The same bell still works for slower squats and presses.
The research is modest. A 2019 scoping review of 99 publications found that effects reported in longer kettlebell studies were typically trivial to small, and it rated confidence in them low to very low. Single trials are more encouraging. In one, healthy young men who trained swings twice a week improved half-squat strength and jump height by about as much as a group doing loaded jump squats. A laboratory study found the swing's power output greater than a back squat's and similar to a jump squat's.
Kettlebells sit on RPM's functional floor, beside the turf lane and sled. If you have never trained with a load, start with the first sessions in functional training for beginners and come back here after.
Four moves, in the order to learn them
Learn each move with a light bell before you add speed or weight.
| Move | Pattern | Learn it after | Bell size |
|---|---|---|---|
| Hinge, then swing | Hip hinge, done fast | A kettlebell deadlift that keeps its shape | The heaviest you can control |
| Goblet squat | Squat | Nothing, it is often taught first | Middle |
| Carry | Walking under load | Lifting the bells to standing with a flat back | Heavy |
| Press | Pushing overhead | Holding the bell steady at the shoulder | The lightest |
The kettlebell deadlift and the goblet squat to a box are also the first rungs of the free-weight ladder, which shows how those two patterns grow into dumbbell and barbell lifts.
The swing, rep by rep
The swing is a hinge done fast. The hips drive the bell, and the arms only guide it.
- Set the bell a short step in front of your toes. Hinge at the hips, grip the handle with both hands and tilt it towards you.
- Hike it back between your thighs, high and close, like passing a ball backwards.
- Stand up hard by driving the hips forwards. The bell floats up to roughly chest height.
- Let it fall, and hinge again as it passes between your legs.
- Breathe out sharply at the top of each rep, and park the bell on the floor in front of you at the end of the set.
| Fault | What it looks like | Fix |
|---|---|---|
| Squatting the swing | Knees bend deeply and the bell drops low | Push the hips back and keep the shins almost vertical |
| Lifting with the arms | Shoulders shrug and haul the bell up | Think of the arms as ropes and drive with the hips |
| Leaning back at the top | Hips pushed past the feet, ribs flared | Finish tall, like a standing plank |
| Bell drifting away | It drags you forwards on the backswing | Hike it high between the thighs |
Squat, carry and press: what to check
- Goblet squat: hold the bell by the horns against your chest with the elbows pointing down. Sit between your heels and keep the bell close as you rise.
- Carry: shoulders down and level, steps short and even. A single bell on one side makes your trunk resist the lean, so carry it both ways.
- Rack: the handle sits low in the palm, so the bell rests on the forearm and the wrist stays straight.
- Press: from the rack, squeeze the glutes, keep the ribs down and press until the arm locks out beside your ear.
Stop any move that hurts a joint. If pain persists, or you have an injury or a medical condition, see a doctor or physiotherapist before going on.
Choosing a bell, and when to go up
There is no single right weight. In the swing study, the lightest bell moved fastest while the heaviest produced the most force, so the bell you pick changes the job. Choose per move.
| Move | Start with a bell you can | Move up when |
|---|---|---|
| Press | Press 6 to 8 times each side without leaning back | Every set feels easy in two sessions running |
| Goblet squat | Squat 10 times with every rep looking the same | You finish sets with several reps in reserve |
| Swing | Swing 10 to 15 times with the hips doing the work | The bell floats to chest height on every rep |
| Carry | Hold for a full lane length with level shoulders | You could walk another length |
For novices, the ACSM position stand recommends loads you can lift about 8 to 12 times, and adding 2 to 10 per cent once you can do one or two reps more than the target. The next kettlebell is often a bigger jump than that, so add reps and sets at one bell first, then move up and drop the reps back down.
A first kettlebell session
| Part | What you do |
|---|---|
| Warm-up | Five minutes on a bike, then bodyweight squats and hip hinges |
| Deadlift | 3 sets of 8 with your swing bell |
| Swing intervals | 6 to 8 rounds of 20 seconds of swings and 40 seconds of rest |
| Goblet squat | 3 sets of 8 |
| Press | 3 sets of 6 each side |
| Carry | 4 lengths of the turf lane, resting between them |
The trial above used 12 rounds of 30 seconds on and 30 off, with men who could already squat well, so build towards a dose like that gradually.
Two sessions a week with a rest day between fits WHO's advice to strengthen muscles on two or more days a week, and the ACSM's two to three days for novices. In summer the functional floor is indoors, but sweaty hands and a swinging bell do not mix, so dry your hands between sets.
Kettlebells at RPM
RPM has one club, on Level 4 of AD HUB Sports Complex in Al Manhal. Kettlebells sit in the functional area of the Mixed section with the turf lane, the sled and the battle ropes, and the strength floor with its dumbbells is on the same level.
- Ask which kettlebell weights are on the rack, so you know the steps between bells before you plan your progressions.
- Women: the women-only Ladies section has its own strength equipment. Ask whether it holds kettlebells, and whether your tier covers the functional area.
- Coaching: coaches on the roster cover strength and conditioning in both sections, and Engine is the tier that adds coached programming, with inclusions confirmed on enquiry.
- Weighing up a kettlebell against a dumbbell for a lift? See kettlebells vs dumbbells.
- Book a free guided tour and look at the kettlebell rack at the hour you train.
Sources
- Meigh NJ, Keogh JWL, Schram B, Hing WA. Kettlebell training in clinical practice: a scoping review. BMC Sports Science, Medicine and Rehabilitation, 2019
- Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. Journal of Strength and Conditioning Research, 2012
- Lake JP, Lauder MA. Mechanical demands of kettlebell swing exercise. Journal of Strength and Conditioning Research, 2012
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 2009
Questions, answered.
Is the kettlebell swing a squat?
No. It is a hinge: the hips move back and forwards while the knees bend only a little. Squatting the swing is one of the most common faults, so film a set from the side.
How many days a week should I train with kettlebells?
Two or three suit most beginners, in line with the ACSM's novice guidance. Kettlebell work counts towards WHO's muscle-strengthening advice as long as the week covers every major muscle group.
Are kettlebells enough on their own?
For general fitness they can carry much of a programme. As you get stronger, the next bell up becomes a big jump, so many people add dumbbells, barbells or machines that rise in smaller steps.
Should I learn the snatch and the get-up?
Later. Both are technical, and they are easier to learn with a coach once your swing and press are steady.