There’s a reason why kettlebells can be found in pretty much every gym worth its salt – because kettlebells can be used in countless ways to achieve countless fitness goals.

These unique pieces of training equipment offer functional workouts full of compound exercises that are as good at burning fat as they are at building strength.

In this guide we’ll discuss how to use kettlebells effectively, whether your goal is to lose extra weight, build muscle and tone, or perform at your peak.

 

Why invest in kettlebells?

Why choose kettlebells over other weights like barbells, dumbbells and weighted balls, and strength training equipment like weight racks and cable machines?

Because kettlebells offer a truly unique combination of features and benefits:

  • Versatility: As we’ll reveal in the next section, kettlebells can be used in a wealth of different ways to work every major muscle group.
  • Functional, compound movements: Kettlebells force you to engage a number of different muscle groups at once, and the unique grip opens up exercises that are difficult or impossible to do with other weights.
  • Efficacy: Kettlebells help you build muscle and reach your fitness goals quickly, particularly when you practice progressive overload by increasing weight and intensity as you go.
  • Compact and cost-effective: A set of kettlebells can fit in even the most compact home gyms and fitness studios, and are a budget-friendly addition.


10 kettlebell exercises for fat loss and strength

What exercises can you do with a kettlebell? Short answer: a lot. From cardio to strength training, kettlebells can help you to reach whatever fitness goals you might be aiming for.


Kettlebell fat loss exercises

To burn fat you need to get puffing (not forgetting the importance of diet in the equation). All of the exercises below engage multiple muscle groups, and combine fat-burning cardio with strength and power training for a complete form of fitness.

  1. Kettlebell swings: Swing the kettlebell from between your legs to chest height, using hip thrusts and keeping your arms straight.
  2. Kettlebell cleans: Swing the kettlebell from between your legs to next to your shoulder.
  3. Kettlebell snatches: Swing the kettlebell from between your legs to overhead in a single motion, finishing with your palm facing forward.
  4. Kettlebell high pulls: Pull the kettlebell from the floor to your chest with your elbows pointing out to the side.
  5. Kettlebell lateral swings: Using one arm, swing the kettlebell side to side across your body, lifting slightly on the same side as your engaged arm.


Kettlebell strength exercises

Kettlebells are weights, so they’re primarily associated with strength training. The following exercises can be used to increase strength, tone and muscle mass across your body.

  1. Goblet squats: Hold the kettlebell with both hands in front of your chest and go into a deep squat before powering back up.
  2. Turkish get-ups: Begin by lying on your back while holding a kettlebell overhead, then slowly transition from lying to standing, keeping the kettlebell high at all times. 
  3. Kettlebell deadlifts: Lift a heavy kettlebell from the floor to your hips using a hip hinge, while keeping your arms straight in front of you.
  4. Overhead presses: While standing, press a pair of kettlebells from your shoulder to an overhead position.
  5. Kettlebell rows: Pull the kettlebell towards your torso while your hips are hinged forward, keeping your back straight.


Sample kettlebell workout

Not sure how to craft your own kettlebell workout? Try this simple 30-minute circuit, which combines cardio and strength training, and works most major muscle groups.


Warm-up (3 minutes)

45 seconds of light squats, lunges, arm circles and high knees.


Main workout (24 minutes)

Complete four rounds of the following exercises, with 15 seconds between each exercise, and 60 seconds rest at the end of each round (for total of 6 minutes per round):

  • Kettlebell swings (45 seconds): Full-body cardio and power.
  • Goblet squats (45 seconds): Strengthens legs and core.
  • Kettlebell rows (45 seconds per arm): Back and biceps.
  • Kettlebell cleans (45 seconds): Builds explosiveness and endurance.
  • Overhead presses (45 seconds): Shoulders and triceps.


Cooldown (3 minutes)

Combine your choice of light activity (jogging, walking, cycling) with stretching and breathing/meditation.


Tips for using kettlebells safely and effectively

Using kettlebells correctly ensures that you train safely and that you gain maximum reward for your effort, to reach your training goals sooner.

Here are a few key tips for safe and effective kettlebell use:

  • Practice proper form: Kettlebells can be hard to handle, thanks to the complex compound movements that make up many of the exercises. Avoid jerky movements, maintain stable footing and focus on good posture. Consult a trainer for proper form.
  • Warm up: Perform dynamic stretches or light cardio before you lift.
  • Use the right weight: Choose whatever weight challenges you, while allowing you to maintain good form throughout the set. Gradually increase the weight as you get stronger and your technique improves.
  • Know when to stop: Don’t overtrain – rest days are just as important as training days. Focus on different areas of the body through the week to give your muscles a chance to recover.


GymQuip: your home gym experts

At GymQuip we’ve spent the last three decades helping people reach their fitness goals by providing all the advice and high quality fitness equipment you need to create the ultimate home or commercial gym.

As the home of one of Australia’s largest fitness showrooms, we offer an incredible range of weights and strength training equipment, including a complete range of kettlebells from the world’s best fitness equipment brands.

You can either shop in-store, or if you’re not in Canberra, through our even larger online store. We deliver quality fitness equipment to your door Australia-wide, and if you find one of our products cheaper elsewhere, we’ll beat that price by 5%!

Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help!