Getting started with kettlebell training: our tips!

We sometimes get asked, "What can you do with kettlebells?" Or which kettlebell exercises are the most effective? What distinguishes a kettlebell from a dumbbell?
The answer to these questions and a kettlebell training schedule for beginners can be found here!

A kettlebell is a cast-iron ball (often made of cast iron , but we also sell a more affordable cement-filled version ) with a handle. Kettlebell training began in Russia around 1700, and it's still around after all these years. A truly "golden oldie"!

Difference between kettlebell and dumbbell

We're often asked what the difference is between a dumbbell and a kettlebell . You can do the same exercises with both, right? That's partly true, but because you hold both fitness equipment differently, you train different muscles.

A dumbbell is really only suitable for strength training, not for cardio. Dumbbells don't engage enough muscles in a single exercise, so they won't have a lasting effect on your heart rate.
With a kettlebell, on the other hand, you can perform multi-joint exercises. This means you train multiple muscles with a single exercise, and it also has a longer-lasting effect on your heart rate.

What can you do with a kettlebell?

As mentioned above, a kettlebell is suitable for strength exercises and cardio training. A kettlebell gives you a lot of freedom of movement, making the exercises dynamic. You train your core with almost every exercise, which provides stability. This, in turn, is useful in other sports! However, don't just grab a kettlebell. Read up on it and make sure you know what you're doing. This way, you significantly reduce the risk of injury.

Kettlebell training for beginners

Inspired to get started? We're happy to provide you with a schedule to get started with kettlebell training. Whether you're at home, at the gym, or in the park when the weather's nice: it's up to you!
All you need is comfortable clothing, a good kettlebell and don't forget to bring a bottle of water.

Kettlebell squat
Muscles: glutes, thighs, back, shoulders, biceps

Grab the kettlebell handle with both hands. Hold the kettlebell close to your chest. Stand hip-width apart with your feet turned outward about 30 degrees.
Then, squat in a controlled manner. Keep your back straight! Don't let your knees extend past your toes. Slowly return to the starting position.

Kettlebell deadlift
Muscles: back, core, glutes

Stand hip-width apart with your arms hanging in front of your body. Hold the kettlebell with both hands. Then push your glutes back and bend forward with a straight back. The kettlebell doesn't touch the floor. Slowly return to the starting position and repeat the exercise.

Kettlebell Overhead Press
Muscles: shoulders, neck, arms

Take the kettlebell in one hand and bring it to your shoulder. Your elbow should be below your wrist. Stand hip-width apart, bend your knees slightly, and build up body tension. As you lift your shoulder, initiate the movement and push the kettlebell over your head until your arm is fully extended. Then, lower the kettlebell in a controlled manner back to your shoulder and switch sides.

Kettlebell Floor Press
Muscles: shoulders, triceps, chest

Lie on your back with your legs bent. Grab the kettlebell with one hand, keeping your elbows out to the side. From this position, push the kettlebell up and down, just like a bench press, without touching the floor with your elbows. Switch sides.

Kettlebell Swing
Muscles: back, buttocks, shoulders

Grab the kettlebell handle with both hands, stand upright, and hold the bell in front of your body with your arms extended. Then squat down with your back straight and your glutes extended. From this position, initiate the movement of the kettlebell by driving it back through your legs and then swinging it upwards by extending your legs. The movement originates from your hips. Guide the kettlebell to about chest height, but no higher. Then guide it back down through your legs and squat down.

Kettlebell Row
Muscles: shoulders, arms, back

Place one leg in front and one leg behind, as if you were doing a lunge. The kettlebell is upright at arm's length. Bend your knees and grab the kettlebell with one hand. Lift the kettlebell up to your chest while keeping your legs bent. Repeat this 8 times per side.

Repeat each exercise 8 times, then return to the first exercise. Repeat the entire circuit 3 times.