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The Kettlebell Around The World Exercise Explained

A t first glance, the kettlebell around the world exercise might seem simple, and maybe even goofy: you pass a kettlebell around your body in a circular motion. Heck, you say, a child could do that. But when you try it, you’ll see that it works muscles you never thought of in ways you never have, and it’s a necessary stepping stone to flashier, more sophisticated training like kettlebell flows and complexes.

Here’s a complete guide to the kettlebell around the world, from how to master to the movement to the whole world of movement it can unlock for you.

What Is The Kettlebell Around The World?

The kettlebell around the world, also called a hip halo by some coaches, has you moving a kettlebell around your body in a circular pattern, switching from one hand to the next. You’re allowed to use momentum so that the kettlebell flows smoothly through the transitions, but you have to control it—the weight can’t touch any part of your body (aside from your hands).

Here’s how to do it.

(See 01:02 in the video.)

Step 1. Stand very tall holding a light kettlebell (about 4–7 kilos/8–16 pounds) in one hand. Hold the bell at the far edge of the handle so you leave space for the other hand to grasp it easily. Retract your neck and tuck your chin, draw your shoulders back so your chest is proud, and tuck your tailbone under slightly so that your pelvis is level with the floor. You should feel like your posture is perfect. Now brace your core and hold this position throughout the exercise.

Step 2. Set the kettlebell in motion around your body (either direction, clockwise or counter-clockwise, is fine). When the kettlebell is directly in front of your body, switch it over to the other hand, and when it comes around directly behind your body, switch back. Move fast enough that you get some momentum going, but don’t try to rush it—set a steady rhythm.

Keep your arms straight the whole time. “Allowing bend in the elbows will cause your arms to get tired,” says Shane Heins, Onnit’s Director of Fitness Education .

It’s important to maintain your posture and balance throughout the movement. As you get more experienced and graduate to bigger kettlebells , this will become more challenging, so focus on staying tall and braced from the very beginning. Heins suggests placing a small box or other object between your feet and squeezing it in order to train you to keep your thighs tense—this will help you maintain stability.

You can perform the around the world for reps or time (for example, 30 seconds straight), but make sure you work it in both directions. So if you do 5 reps clockwise, immediately follow up with 5 reps counter-clockwise, so you build balanced strength.

Around The World Kettlebell Benefits

That circular motion accomplishes much more than meets the eye, and you’ll feel it all as soon as you start doing the movement (correctly, that is). Controlling the kettlebell’s path and momentum while keeping good posture trains the core and a bunch of other stabilizer muscles hard. (What else is going to keep you from bending or twisting as the weight travels away from your center of gravity?) Your wrist and forearm muscles have to clench the handle to prevent the weight from slipping away, so the around the world works your grip strength too.

On top of that, the centrifugal force you generate with the around the world creates a pulling effect that tractions out the shoulders, elbows and wrists. This really feels great, especially if you have years of heavy, joint-compressive lifting under your belt, and can arguably help to prevent injury and speed recovery from other strength-training workouts. Decompressive weight training, Heins says, is often overlooked and very valuable: controlling a weight as it pulls on your joints strengthens them, just as lifting a weight that compresses your joints does.

If you have athletic ambitions, or just want to get good at more advanced kettlebell training, the around the world should be a staple in your programs, as it works eye-hand coordination and balance. Over time, you’ll develop a better sense of where the kettlebell is in space around you, and you’ll be able to make the hand offs quicker and more smoothly.

Sophisticated kettlebell routines require you to change direction quickly and express strength in all the different planes of motion. Kettlebell flows, where you transition from one exercise to another, such as a clean to a squat and then rotational press, are an example of this. The kettlebell around the world lays the groundwork for this level of skill, helping you get comfortable with moving a weight 360 degrees around your body. You’ll have a hard time getting the hang of cleans, snatches, and twisting motions without mastering the around the world as a pre-req.

What Muscles Do Kettlebell Around The Worlds Use?

To list them all would take more words than we have the patience to write (and, presumably, more than you’d have the patience to read), but take our word that the deltoids, core (rectus abdominis, olbiques, transversus abdominis), wrist flexors and extensors, spinal erectors, quads, glutes, and various muscles in the hips on down will be engaged in every revolution of the around the world.

What Weight Kettlebell Should I Use?

When you’re starting out with the around the world, go light to get the form down. A 3–7 kilogram bell (8–16 pounds) is perfect. Once you’ve mastered the technique, you can still get a lot out of light weight, but you’re also welcome to increase the load if you want to make the exercise more of a core and grip workout. A 24–28 kilo bell (53–62 pounds) will be very challenging.

The around the world can serve many different functions and fit into your workouts in several ways. You can use a light bell in your warmup to jumpstart your core and hips, activating those muscles for better firing during the heavier or more explosive training to come. You can also add the around the world to a mix of other exercises for a battery that zeroes in on the core—do this at the end of a session for some extra work, or on an “off” day. The around the world can also be done between sets of kettlebell or conventional strength exercises for some active recovery. Think: you’re giving your muscles and nervous system a rest, but you’re still doing a little work to burn more calories, keep your heart rate up and build some conditioning, and stay warm. Heins particularly likes the around the world between sets of overhead pressing, as it will decompress your shoulders and elbows, and single-leg work.

Light around the worlds should be done for 3 sets of 20 reps, or 30 seconds in each direction, while a heavier bell can be used for 5 sets of 4–6 reps each direction.

How To Stretch Before Exercising?

Use the following mobility sequence from Heins (demonstrated in the video below) to prepare your hips for the around the world, or any other lower-body focused workout you have planned. Perform the movements as a circuit, completing one set for each in sequence and then repeating for 2–3 total rounds.

1. Kneeling Hip Flexor Stretch, 12 reps per side

2. Standing Knee Circle, 5 reps each direction, each leg

3. Spit-Stance Hip Coil (no weight), 12 reps each side

4. Ankle Spring Primer, 5 reps each side

BONUS: Thai Chi Knee Twist, 60 seconds each direction

Kettlebell Exercise Alternatives

You’ll be able to better see how the around the world translates to fancier kettlebell movements and sports when you move on to its progressions. As soon as you have the basic around the world down, try one of these variants.

Around The World With Hand Catch

(See 01:56 in the Kettlebell Around the World video)

This move takes the rotation from your hips up to your shoulders, making it a great exercise for full-body power. It mimics the mechanics of throwing a punch or a shotput, training you to coil through your core and stabilize your body with your hips.

Step 1. Perform the around the world as normal to get some momentum. Then, when you’re ready, bend your working arm to lift the kettlebell up to your opposite shoulder.

Step 2. Catch the bell with your free hand, bracing your core so you absorb the force. If you’re using a bigger kettlebell, you may have to allow your torso to rotate a bit in order to slow the kettlebell down on the catch—that’s OK, as this is how you move in real life. Now redirect the force by gently pushing the kettlebell back down and circling your body in the opposite direction.

Once you’ve got the hang of that, you can alternate catches on each rep. That is, circle your body clockwise and catch with the right hand, and then immediately circle counter-clockwise and catch with the left.

Step-Back Hip Coil

(See 03:38 in the video)

If you watched the video on how to warm up above, you recognize this exercise already. Here, it’s done with the kettlebell for strength and power (where as, done unloaded, it’s just a really great mobility drill). The step-back hip coil progression keeps the movement of the around the world at your hips but really allows you to practice transferring power between legs. It looks like a speed skater pushing off from one leg on the ice, loading up for a puck pass in hockey, or any number of other movements that require lower-body power.

Step 1. Perform the around the world as normal. Let’s say you’re moving counter-clockwise with the kettlebell in your right hand. As you transition the bell to your left hand, step back with your right leg and create a long line from your leg through your spine to the top of your head as you bend slightly at the hips (you can keep your heel elevated and only touch down with the ball of your foot). This will help you decelerate the kettlebell. Make sure your lower back stays neutral and does not round forward as you bend at the hips.

Step 2. Step forward again as you reverse the direction of the kettlebell and repeat on the other side. As with the around the world with hand catch, you can take your time doing a few revolutions with the bell before you coil on the other side.

Heins notes that the step-back hip coil works your hip in internal rotation, which is an oft-neglected movement pattern and very important for overall hip and lower-back health. An inability to move your hip well internally can cause the lower back to take over some movements, and that can lead to pain, so the step-back hip coil doubles as a prehab exercise.

See the kettlebell around the world in action in our Full-Body Kettlebell Workout for Beginners .

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are kettlebells worth it , beginner kettlebell , benefits of kettlebell , dumbbell kettlebell workout , Jarrod Cardona , Kettlebell Confidence by Jarrod Cardona , what does kettlebell around the world workout work - November 15, 2023

What Does the Kettlebell Around the World Workout Work?

The kettlebell "Around the World" exercise has piqued the interest of fitness enthusiasts, but what exactly does it work, and why is it gaining popularity? In this article, we'll unravel the mystery behind the question “ what does the kettlebell around the world work ”, exploring its benefits and how it can contribute to your fitness routine.

What this article covers:

The Kettlebell Around the World Exercise Demystified

Kettlebell around the world exercise demystified, core strength and stability, shoulder mobility and flexibility, full-body coordination and balance, cardiovascular endurance and fat burning.

• Versatility and Adaptability  

The kettlebell Around the World exercise is an intriguing and challenging movement that deserves a closer look. This exercise entails holding a kettlebell with both hands and passing it around your head in a circular motion, creating a pathway that resembles the Earth's equator. It's an exercise that demands precision and control while engaging various muscle groups.

The circular path the kettlebell follows during this exercise requires a unique combination of strength, coordination, and flexibility. As you pass the kettlebell overhead from one hand to the other, you engage your shoulder muscles, particularly the deltoids, which play a significant role in stabilizing and controlling the movement. The core muscles, including the rectus abdominis and obliques, are activated to maintain a stable and balanced position while performing the circular motion.

 To perform the Around the World exercise correctly, you stand with your feet shoulder-width apart, holding the kettlebell by its handle with both hands in front of your body. From there, you lift the kettlebell above your head with your arms extended. Next, you pass the kettlebell around your head, following the circular path, and then bring it back to the starting position. The movement continues in a continuous, fluid motion.

The kettlebell Around the World exercise is an exercise that not only works multiple muscle groups but also challenges your ability to control the kettlebell and maintain proper form. It is this unique combination of muscle engagement and motor skill development that makes the exercise a valuable addition to your fitness routine, contributing to improved core strength, shoulder mobility, coordination, and balance.

To understand what the kettlebell Around the World exercise works, we must first demystify the movement. This dynamic exercise involves holding a kettlebell with both hands, passing it around your head in a circular motion. The kettlebell's weight provides resistance that engages multiple muscle groups, including the shoulders, core, and upper back. It's a unique and challenging exercise that demands both physical and mental coordination.

A significant focus of the kettlebell Around the World exercise is core strength and stability. As you pass the kettlebell around your head, your core muscles, including the rectus abdominis and obliques, must work in unison to maintain stability and balance. This exercise targets not only the superficial core muscles but also the deeper stabilizing muscles, helping to improve posture, reduce the risk of lower back pain, and enhance overall core strength.

The circular motion of the kettlebell Around the World exercise requires a high degree of shoulder mobility and flexibility. It stretches and strengthens the muscles surrounding the shoulder joint, such as the deltoids and rotator cuff muscles. Over time, consistent practice of this exercise can lead to improved shoulder mobility, which is particularly beneficial for individuals with tight shoulders or those recovering from shoulder injuries.

Performing the kettlebell Around the World exercise challenges your ability to move fluidly while maintaining control of the kettlebell. This dynamic exercise requires precise coordination, balance, and focus. The circular path the kettlebell follows necessitates control over the entire body, making it an excellent exercise for enhancing both physical coordination and mental concentration.

The repetitive nature of the kettlebell Around the World exercise, when performed at a moderate to high intensity, can elevate the heart rate. As a result, it becomes an effective cardiovascular conditioning exercise, contributing to improved endurance. When incorporated into a high-intensity workout routine, it can also help burn calories and promote fat loss, making it a valuable addition to full-body workout circuits.

Versatility and Adaptability

The kettlebell Around the World exercise is versatile and can be adapted to various fitness levels. Beginners can start with a light kettlebell to focus on form and gradually progress to heavier weights as their strength and coordination improve. Advanced users can incorporate it into complex workout routines, making it an essential exercise for enhancing overall fitness.

The kettlebell Around the World exercise is a multifaceted movement that targets core strength, shoulder mobility, coordination, balance, and cardiovascular endurance. Its versatility and adaptability make it a valuable addition to any fitness routine. Whether you're a beginner or an experienced fitness enthusiast, adding the kettlebell Around the World exercise to your workout repertoire can contribute significantly to your overall fitness, helping you improve core stability, upper body flexibility, coordination, and endurance.

Build your kettlebell workout with the best in the business with the Kettlebell Collection available at Strong and Fit!

Did you find the blog helpful? If so, consider checking out other guides: 

• Kettlebell Workouts
• Full-Body Kettlebell Workouts
• The Power of Kettlebell Benefits
• Exploring the Essence of Kettlebells
• Dumbbell-Kettlebell Fusion
• Why Kettlebells?
• How Many Kettlebells Do I Need?
• Are Kettlebells Worth It?
• The Russian Kettlebell Swing
• The American Kettlebell Swing
• The World of Russian Kettlebell Workouts
• Mastering the Russian Kettlebell Challenge
• The Double Kettlebell Russian Swing and Its Variations
• A Guide to Using Kettlebells
• Bodyweight and Kettlebell Workout

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RKC School of Strength

Official blog of the RKC

The Real Story Behind the Birth of the Modern Kettlebell Movement

July 14, 2021 By John Du Cane, CEO and founder, Dragon Door Leave a Comment

Adapted from an interview with John Du Cane, founder and CEO of Dragon Door Publications, by Colleen Conlon

Colleen Conlon:

How did the modern kettlebell movement get started?

John Du Cane:

It all started in 1998. We’d already published several books by Pavel, most notably Beyond Stretching and Power to the People! — his acclaimed classic on strength training. Then in ’98, he contributed a great article to Milo Magazine, that iconic, specialized resource for people who like to lift very heavy things.

The article was entitled Vodka, Pickle Juice and Kettlebells — and Other Russian Pastimes . And it had an immediate impact. This was really the first time that kettlebells entered the modern consciousness. IronMind sold an adjustable kettlebell that no one was really paying any attention to. There were no books on kettlebells, there were no videos, there were no courses. It was kind of a forgotten art in this country, and really, in the West, in particular. When it comes to being incisive and inspirational as a writer, Pavel has the gift, no question. No surprise that “Vodka” had the impact it did!

After graduating from school in Russia, Pavel got a gig as a strength and conditioning trainer in Spetsnaz, the Soviet Special Forces. And while he was training the Spetsnaz he also got qualified in Girevoy sport — kettlebell lifting in the Russian style. When he immigrated to the US — I think it was around ’92, ’93 — he was still a very young man. He didn’t bring kettlebells with him. But when he had been in the States for a while, a friend of his, who was a Russian hockey player, brought him a couple of big kettlebells. They were like a 24, and a 32 kilo.

These rusty old kettlebells were hollow, where you add weights inside to change the overall weight. After the article was successful, he approached me, it was like ’98 still, and said, “John, do you think we can do anything with these in the States?” After checking them out, I told him “Yes, I think this might fly in America. So this is what we’ll do. Write a book about it, giving people the vision. Let’s do a video. Let’s make the kettlebells in Minnesota, and let’s come up with our own design.”

In fact, we were the first people in the world to come up with that 16 kilo kettlebell size . We originated that design. We decided to make them solid, in the three most favored weights in Russia, the 16, 24 and 32.  We selected a foundry in St. Paul, designed them, got them manufactured, and then we were set.

From my prior experience as director of the Chemical Dependency Certification Board for Minnesota, I had learned the significance of a certification program. Almost all CD counselors were recovering drug addicts and alcoholics. And their problem, when they were holding themselves out as someone to come to for counseling on drug addiction, was their credibility. So yes, they knew a lot about how to inject heroin into their veins and how to drink a gallon of whiskey a day. But were they credible as professional therapists? So the certification board was set up to kind of say, “Hey, we’re it, we’re credible. If you see someone certified with us, then these people are certified as competent counselors.”

So I explained to Pavel that what we really needed to do to launch kettlebells successfully was not just have a product and have good information — we also needed to set ourselves up as the authority for kettlebell training . There was no one in the world who had done that. There was no certification program in existence at that point. So you set yourself up with a certification system, you set the standards, you decide what competency is, you’re IT!

Now, when someone gets certified, that individual is likely to feel a natural allegiance and loyalty to the certification board that they’re connected with. So with full integrity, they can hold themselves out with pride and say, “This is the best system for kettlebell training, this will give you the best results. And yes, I’m certified in this world’s best system.”

So, what you get is a group of highly informed, impassioned enthusiasts who spread the word, in this case about Dragon Doors’ RKC kettlebells and our RKC kettlebell system . So that was kind of the process. That was the kind of decision making and mindset behind the creation of the whole RKC program.

It took a while, obviously, to get it all in place. We launched the first kettlebell training book and video in 2001. It’s called The Russian Kettlebell Challenge .

And it was very iconic, wonderfully written, very inspiring. And it gave people for the first time a vision of what they could really do with kettlebells. This is the seminal text that launched the entire modern kettlebell movement. When a new fitness tool is presented to you, you really won’t have much of a clue how to use it, unless there’s someone who gives you a really good vision and a really good understanding of its value and methodology. It’s like, why bother?

And one of the great things about Pavel is he really understood how to take abstruse information, and make it very clear, obvious, entertaining and inspirational. Plus, he was a good looking dude, good physique. Which does not hurt. It’s like, I want to be like Pavel, even if I’m not necessarily a guy. It’s like, I want to be THAT. And so he was a good role model. He walked the talk. Do what I tell you and you can be like me, as it were…

Another major strategy, at the time we launched our first RKC workshop in September 2001, was to institute a highly engaged forum on Dragon Door. Forums have kinda died a death at this point, with the advent of Facebook and other social media, but they could be a huge for a company back in the day. We were ahead of the game, I think, with our forum. It immediately became a thing — a very big thing.

The other thing about the forum is that we got a lot of fantastic information about who our customers were, what motivated them, what excited them. And our customers also started getting really valuable training information. And Pavel is a formidable listener. He really listens to other people and absorbs their wisdom and then makes it his own. Which is a big skill. He did this over and over with the forum and with the customers we were attracting. A personal example: Pavel came and studied Iron Shirt Qigong with me at one point. He used some of those ideas in his own development of isometric training, his strength training, his use of tension. So he’s very good at absorbing and then putting that information out in a way that’s very accessible to people.

We did the very first kettlebell certification in St. Paul around the time of 9/11, and we had, I think, about 16 people. At least five of the people who came to that first cert, ended up starting or being the head guy for a rival kettlebell certification down the road! One of them ended up being the main CrossFit kettlebell guy. Another guy started his own entire international kettlebell business and another guy started a knock-off almost right away, which was unfortunate for us. We didn’t protect our intellectual property very well in those early days, frankly. But, that’s show biz…

The folk who showed up at that first RKC certification , the early adopters, were very savvy, ahead of the game, seeing something that definitely had an edge. They wanted it, and they were excited to become leaders. And they were leaders. We had a lot of strong leadership right from the get go. So boom, it happened in 2001. And then very rapidly it just grew and grew each year. We’re seeing a similar phenomenon now, with our new isometrics training device, the Isochain. Very high-level fitness folk seeing the value way ahead of the crowd and jumping in. We are seeing a whole new cadre of future leaders in isometrics developing before our eyes. It’s a wonderful thing…

And what was that first RKC certification like?

It was a walk in the park compared with the later ones! It’s described as epic. And yes it was, because it was right at the beginning. But for example, I remember we had this African American ex-Dallas Cowboys running back whose career had got sidelined by an injury. He was hoping that our kettlebell program would help get him picked up again as an NFL star. He was built out of rock, I mean, he was as so solid as you can get… I almost broke my hand patting him on the back… So the gentleman is lifting, playing around with a 16 kilo kettlebell. And Pavel comes over to him and very politely — very politely and diplomatically — suggests that maybe he should try using the 24 kilo . And the man of rock and steel goes: “Oh, Okay.”

Down the road, you would have been kind of thrown out of the room if you were a beast and even tried to pick up just a 16. Like, “What do you think you’re doing?” Yeah. But back then we were feeling our way. We had two hour lunch breaks. We would all troop off in cars and hang out at a local restaurant, coming back in a leisurely way. There was no testing.

I was going to ask, I mean, were you snatch testing?

No, no, nothing. And I got a break because I took the first two certifications as a participant myself. So fortunately, I could pass without being tested! Now, the first group were all very strong anyway. But then we had our second group come in, and there were some people who were out of shape. They were fattish and weakish. And we didn’t want to be certifying people as RKCs who couldn’t walk the talk… Our model for a good certified kettlebell coach was someone who was very skilled, very competent, and strong. They needed to be the part, look the part. They needed to be the whole package. We didn’t want to have people representing us who were sub-par physically. There’s certifications you can get in fitness, where you can really be a mess physically and still be considered an okay coach. Not in our world!

One of my favorite things about going through RKC is the fact that you are tested. You can’t just buy your certification.

Exactly, yeah. It’s like those martial arts programs where you can get a mail-in black belt. I mean, it’s just ridiculous, really. So we’ve always held to that. So after the first two certs, we said “We’ve got to start putting some testing in.” So that’s when we came up with the different standards where the snatch test was introduced. And the snatch test is interesting. It’s always been debated.

Yeah, I’m so curious, John.

So, I personally have mixed feelings about the 100 reps. I mean, 100 is arbitrary. There was nothing particularly scientific, I think, about it. It’s like 24 kg is a good size, and 100 sounds like a good number. But the snatch test became a kind of rite of passage, almost cult-like in its fervor. I mean, people enjoy having this extreme goal, and it was an extreme goal. And the near the beginning of the modern kettlebell era —when it was hard to find a good coach to train with before the cert — we’d sometimes have people showing up who didn’t know how to snatch but had to start the day with 100 of them.

And then the RKC started to grow. So you could go and study with a certified trainer and have a clue when you showed up. But there was definitely some sacrifices made, I think. And of course, a lot of people failed initially. Down the road, less people failed. But it weeded out a lot of people who we didn’t feel were going to be good representatives for us. And what it meant was that people who were serious about being RKC trainers needed to train usually for about six months upfront to be able to handle it. It was very extreme. A lot of the early adopters were very macho types, they were people who were really pounding it.

So the training got to be very, very hard, a lot of swings, a lot of weight. And it was often very brutal. And that became the kind of ethos of the movement. Pavel is a very good marketer in his own way. And he had this whole shtick about the evil Russian Empire, and now you’re in Soviet territory. And it’s not who he is really, he’s a gentleman, and he’s a sweet guy.

So Pavel’s Soviet military tough guy schtick became the ethos that was adopted by all the instructors. And it was all good for the first few years… It was fun for quite a while. But I feel it got a bit out of hand, finally, it got a little too regimented for my personal taste. But what it did produce was very, very strong people who had an interest in making sure that the skill was there, that people were genuinely skilled in the use of the kettlebell.

The testing wasn’t limited, of course, to just the snatch test, by any means. What also made the RKC unique, was that we developed a testing system for all the core lifts. So the instructors would go around, and you would get tested on just exactly how well you were doing with each lift.

And then the other thing we did — and I don’t believe any other kettlebell certification has done this before or since — was to evaluate the candidates on how well they trained guests who came in and received a half hour lesson… And people sometimes failed for not having done a good job training the folk who showed up.

Oh, yeah. You could be failed just on that. It could be like you weren’t properly respectful to the client. You just didn’t give them good advice. So there was a strength test, skill tests and then there was also testing of your coaching right there.

That’s so interesting that you bring that up, because I think something that’s been very incredible about my experience going through RKC is the fact that we’re not just coming in to be able to do the skills ourselves. A lot of the people who came in from my class are also within the fitness industry. And you need to learn how to teach other people how to do these skills, especially if you’re not super familiar with getting into a hip hinge as it is. There’s a real skill to that, to being able to check.

Oh, there really is. And what I think is wonderful that was developed during the time Pavel was with us — and is being continued even more under Andrea Du Cane’s guidance — is all of the progressions, all of the subtle cues that you can give a client to help them progress and also to handle people who are out a condition or have injuries. In the course of the certification, we are explaining how to work with a variety of types of clients, and how to build them up to where they can genuinely handle whatever it is, whatever drill you’re wanting them to accomplish. So, that’s hugely important for the system.

If you’re wondering, what is the point of RKC, it’s to turn out really skilled coaches. Put aside our marketing as a certification board wanting to present ourselves as the authority. The other thing is, we want people to have the best possible experience. We used to say in the early days in particular, would you be comfortable having this person train your grandmother?

Oh, I love that.

Yeah. And we wanted people to leave, who could train a person’s grandmother, and go out and train an NFL football player, sure, or an LEO or Special Forces. Great, very nice. But how can you handle the grandmother, the young ballerina, whomever? And do a really good job and meet their needs. Or someone who waddles in, who’s way out of weight, or way out of shape, has got knee problems and a messed up shoulder? What are you going to do? How are you going to handle that? And that’s what we’re all about.

Well, I love the way that you phrase that, because I think so much of the time people just think I’m going to give the hardest, most intense workout, and it’s going to be to that person who can handle a lot. And that’s typically not the case. Most people come along with injuries and from all different walks of life. So I can say this, as somebody who’s gone through the course, I feel very confident about being able to train anybody who comes my way, from all of the skills that I have learned from RKC. And those little details really can make or break a session. So thank you so much for everything that you guys have all put into this learning material, because I don’t know how people who haven’t gone through a course like this are able to actually get people to swing and snatch and clean and squat, injury free.

So yeah, there are a lot of hurt people out there who shouldn’t be hurt. And yeah, it’s like the CrossFit syndrome. Gray Cook is great about that, he calls it the crack addict approach to fitness. “Yeah, I know, my leg’s falling off, but I got to put my reps in.”

What do you think about that? How do you speak to somebody who’s like, “I just need all those reps?”

I say that you need to go back to why you’re really doing this in the first place. Particularly the type of folk who are into say, running — in particular they want that high, they want that sense of great accomplishment. You have to remind them that if they persist in trying to work through injuries without paying attention to the imbalances and the asymmetries and everything else that’s going on, they’ll find they’re not going to be able to get those results that they’re looking for. So you need to dial it back — for your own sake — to be able to continue.

I have a background that has influenced our development of the RKC. I’ve been doing Tai Chi and Qi Gong for 40 years, with a Taoist perspective of treating the whole human being. Cultivating everything about yourself spiritually, emotionally, mentally, physically. The physical and mental are completely linked and you need to be paying attention to the whole package in terms of longevity as well. You’re not in it for a quick hit. You want to have a long term high engagement with life and remain vital over the long term.

So everyone is different on how you handle that but you’ve got to just take them back to why they’re really doing this in the first place. For instance, I recently took up Latin dance. I’m doing Brazilian Zouk, Salsa and Bachata. I was brought up in Africa and over the years have usually danced to African and Reggae. I like music that you dance from the inside out and that’s very rhythmic and tribal and hypnotic. So Bachata in particular is great because it’s very much based in the legs and kind of grounded and has a lot of cool moves. Kettlebell training fits very well with dance, because you have obviously a very good level of conditioning and kettlebells help you move beautifully. And I definitely feel that my Latin dancing of all things has also been improved by kettlebells, which is kind of cool.

That’s really cool. I love that you bring that up because before I found kettlebells I was really not athletic by any means. And then after going through my level one certification, I remember trying a pull up for the first time after never being able to get one and then out of nowhere, having not trained it, I was able to get a rep.

It’s just so incredible to see how those basic movement patterns can help make you so much stronger in other areas of your fitness that you might not have put together initially.

Exactly. Have you heard this expression the “What the Hell Effect”?

No, what is it?

I guess it’s kind of fallen out of use, but one of the things that was so exciting about kettlebells in the early days was that you would have, “What the hell, I’m stronger than a pull up. I’ve never done a pull up in my life before and boom now I can do it.” And baseball players would say “My God, I just hit it another 30 yards further than I ever have.” Golfers drove further than ever before.  People who were in martial arts like Jujitsu “Would say, my God I was able to last for the whole round, usually I was being thrown around like a rag doll. My grip has suddenly got way stronger, people are kind of grimacing when I touch them.”  It’s like the what the hell effect. It’s like, where the hell did this come from? And that’s very satisfying…

And it makes sense, because part of the strength skills that you’re learning in the RKC are tension generation. There’s this ability to go from very relaxed to very, very tense and then back again and that’s the hallmark of a good athlete. The better the athlete, the more they can master that switch between extreme tension and extreme relaxation. So when you’re doing any kind of athletic activity, if you’ve been training with kettlebells, you’re getting a very good mastery of tension generation in the body. The more you master tension generation the more that’s going to carry over to any exercise you do, whatever it is. So you’ll get that what the hell effect.

It’s very cool. I have a lot of younger females who I’ve been training during this pandemic virtually with kettlebells for the first time. And we’re coming up on a year and now there are all these girls who are doing pull ups and pistol squats who never thought that was something that they would be able to do and it’s all because of the kettlebells. It’s interesting.

And with that, there’s a lot of females that I have run into in the past who get nervous about using the kettlebells, especially starting out, because the weights are heavier than the lighter dumbbells that are typically marketed to females.

One of the things, one of the misconceptions  from some women about kettlebells is that “Oh I’m worried that I’m going to get too bulky.” There’s the intimidation factor — that’s another thing. Sure, kettlebells are intimidating — until you’re shown how to use them safely and you’re shown how to use the right weight for you in the safe way. And then there’s no reason to be intimidated — particularly with something like the swing which is so crucial.

And again, while some women may feel kettlebells can’t be quite right for them because they don’t want to get too built up, the reality is that the female physiology doesn’t work quite that way. You have to be jacking yourself up on steroids and really working it just start getting out of hand with the muscle size. What’s going to happen with kettlebells for women overall is you’re going to be superbly toned, and that’s something that appeals to women a lot, naturally. Having a very toned, elegant physique is a wonderful thing. When I talk to women about kettlebells, I will point out that the kettlebells have an immense impact on the butt, on the abs and on the thighs. And there are not a whole lot of women I’ve talked to whose eyebrows haven’t gone up just like yours did Colleen LOL!

I was like, “Where’s he going with this?” My body has changed drastically in those areas because of the kettlebells.

Yeah, so, it’s looks, which is very important. It’s important for men, and it’s important for women…. You want to look good, you want to be attractive as a human being to whatever gender you might want to be attracted to. You want to feel proud about your body.

If any of us don’t watch out, we can find ourselves getting wobbly, out of shape, looking less elegant than we would really like. And the good news is that you can address this anxiety with a pretty darn solid guarantee it’s almost you can guarantee: “If you do the swing, as I’m going to show you to do it, and you keep it up, you’re going to end up having a firm, tight, nice looking butt, but you’re going to have great thighs, great legs, and overall a fabulous-looking shape.” Who doesn’t want that? Who said “No, that’s not for me. I just want to look like a bulbous mess.”

No, I mean, I think there’s definitely some people who really want to feel strong, but at the end of the day, who doesn’t want to be happy with their body from an aesthetic perspective?

Yeah. And the nice thing with kettlebells is you get both. You get form and function, you get beauty, handsomeness and function. You can get whatever you’re looking for with your body, you can achieve it.

Another thing I think that women often talk about is their triceps. As women get older, that becomes problematic. It tends to get saggy if you’re not working out. There’s plenty of exercises you can do with kettlebells that will help with that, for instance.

It’s so exciting to see how you don’t have to spend a lot of time to see a big change. And maybe you can explain this to me, John, but I still don’t understand how people think they can just walk up to a kettlebell and they’re just supposed to be able to swing and clean and do all the movements without needing to properly learn them. But when you do take the time to study and understand the technique, it doesn’t take very long to see a significant change.

Yes, exactly. Some people are in a hurry, and they’re expecting instant results. It just doesn’t work that way. But the good news with kettlebells is that it takes remarkably little time, really, with proper training. If you invest in kettlebells in a skillful way, you’re looking at 10 or 15 minutes a day to get fantastic results. No question. You do 10 minutes of hard swings a day, with the right size weight and with good form, you’re going to know about it But, yeah, the big thing is proper training upfront. What we’re doing as kettlebell instructors is optimizing people for the kettlebell experience.

How did you and Pavel come up with the suggested testing-out weights?

We only had three sizes of kettlebells when we started, the 16 , the 24 and the 32 . The 24 became the de facto test for men. And all there was for the women initially was the 16. And there wasn’t much attention initially paid to age. Which was weird, because if you go to weightlifting competitions, there’s masters, there’s seniors, and there’s all number of classifications. If you are going into a boxing ring with at 150 pounds and the other boxer is 190, you’re going to get creamed, unless you have amazing skill. But we only had the three sizes to work with…

Part of what I pushed for as we developed was for sensible standards for older people. If you were 60, you were not 40 any longer. You could be very strong. There’s many ways a 60 or even a 70 year old in martial arts, for instance, can have extraordinarily strong bones, and be surprisingly stronger than people who are half their age. But in many, many other ways, you don’t recover nearly as fast, you’re more prone to a possible injury. There’s things that are just not working quite as well. But you can still be a very skilled coach and still be very strong. So, let’s get real about what the weight requirements should be. Same for a woman: what are you going to really have a 110-pound woman test at?

So, as we manufactured additional sizes, we were able to come up with more realistic testing requirements, depending on the weight of the person and the gender. It’s not highly scientific. It just isn’t. I think it was like a consensus. A lot of the people who were in the RKC leadership had a lot of understanding about strength and the skill of strength.

When there was a split and Pavel started his own company, Andrea took over as the head of kettlebell certification for Dragon Door. We moved to being more friendly toward women, and to people’s age and to their weight. So it was an organic process, there was nothing there beforehand. There were no other standards to go on. So we just developed it as time went by. We were at usually 70%, 80% pass rate in an RKC. It depended. And I felt good about that — if 70% of people are passing that feels decent. If everyone’s passing that may be a little suspect.

So I’m intrigued by the fact that you don’t necessarily want everyone to pass.

Yeah. I mean, it’s not like “Oh my God, we passed everybody!” I mean, it’s not that extreme. But we want to have a standard where it’s clear that the bar is high. And again, I don’t want to say, “Oh like it’s going to be set… No, we’re passing too many people suddenly, went up to 80%.” It’s not like that. But it felt appropriate that our RKC instructors meet a significant strength requirement, for credibility and respect. It was the same when we introduced the PCC, the calisthenics certification. With the century test, which was the main test there, there was about 15% who just didn’t make it.

Sometimes it was just they’d overdone it during the course, I think. But often it’s like, “No, man, you just don’t have it yet. You can’t do 10 pull ups at the end of this.” And it was always the pull up. With some people, even the push up. You’ve got to have at least that minimum standard. So it would work out. It was again, the 100, the century, Paul Wade came up with it, looked great to us. But again, there’s no huge science behind it, it just seemed right.

So for somebody who’s going into these certifications, they really want to pass. What is your best advice for them in terms of training?

I would tell them to train for at least six months with an RKC . Have someone who really knows how to teach them. Right now, maybe a lot of it might be virtual, but it’s essential. If you’re going to do a good job at the RKC and expect to pass and feel good about yourself when you leave, get at least six months in. And find someone who is truly skilled. And obviously our bias is towards the RKC. Because those are the most skilled practitioners out there.

Have you encountered anybody who has not needed six months or somebody who just picks everything up very quickly? I have noticed a little bit of a trend, that typically people who do not necessarily come from a specific athletic background tend to pick up kettlebells a little bit easier than those who do come from an athletic background. I don’t know if that’s just like a strange thing with the people I’ve encountered or if there’s anything you can touch on with that.

I haven’t noticed that Colleen, I have to admit. It hasn’t been brought to my attention. It kind of makes sense to me when you say it, because they don’t have the preconceptions about how to move. I think there’s certain athletic folk who might do better initially with kettlebell training, like a boxer will understand about the hip snap. Martial artists in general will go “Oh, yeah, I understand about the hip hinge thing, this makes a lot of sense.” I’d expect Olympic lifters to understand it to some extent. But beyond that, I’m not sure, frankly.

And then for those people who are looking to get started, they’re really curious about kettlebells but they’re not sure if they want to fully invest. What would you say to encourage them to give it a go?

Well, certainly I think it’s worth getting a book and or video, get a book like say, Dan John’s The Hardstyle Kettlebell Challenge , and then find a local trainer, again, who is certified and who can start you off very simply. Get your own kettlebell — something that’s not too much, 12 kilo, 14, 16, whatever, depending on who you are.

And then just start simply, don’t let it get intimidating for you. If I’m showing a friend, my favorite is always the swing. The swing is such a big bang for the buck and once you get them to understand the hip hinge and the right alignment and so on they can pretty quickly feel it and realize that this is going to be something worthwhile. But we keep coming back to finding a proficient trainer, so that you if you do feel like kettlebells are something you’d like to try out, definitely find a trainer who knows what they’re doing.

I’ve been able to connect with a lot of people because of the pandemic happening and it’s really cool to see how many people are in love with kettlebells and trying to share it with other people.

Excellent, yeah agreed.

I do also want to ask you because, I’ve had some clients or some potential clients reach out asking, “Am I actually okay to use kettlebells because I’m not a spring chicken anymore?”

Oh, totally, yes.

I love your response, totally.

Yeah, I mean I can’t imagine an age… If someone’s in their 90s I would start them a little slow. What I would say is that it is never too late to take up kettlebells — 70s, 80s, even 90s. But, again, everyone is different and it does depend on how you have been eating over the years, how sedentary you’ve been, if you had a heart attack recently, you have underlying conditions.

So, lack of spring chicken-ness is not an excuse! The other thing that you can say to someone who is concerned that they’re getting too old for it is: “would you like to slow down that aging process maybe? If you take up kettlebells you’re going to start regaining some of that vigor that you’re feeling you’ve lost, and you’ll stop worrying about being old and just be vigorous. Because kettlebells will give you that back. You’ll be more energized, your bones will get stronger you’ll feel more confident. You’ll be more attractive. Right now you’re worried that you’re falling apart at the seams and that nobody is going to be interested in you in any way. They’re not going to see you. But if you take up kettlebells, even though you’re 78, you’re going to find your life significantly improved, almost certainly.”

You just dropped the mic on them, John.

Exactly, yes. Age is no excuse.

So what about some of these other excuses that people come up with? Like the misconception that kettlebells hurt your back?

Oh, okay, so lifting any heavy weight with bad form can hurt your back. Getting out of bed in a certain way can hurt your back, getting out of the shower in the wrong way can hurt your back, picking up your little child can hurt your back. There’s a ton of different ways to hurt your back. If you’re going to play with a kettlebell absolutely get good instruction. If you use a kettlebell in the right way you are less prone to hurt your back, it’ll be the very opposite.

Yes, bad form with kettlebell lifting and perhaps the wrong choice of size can hurt your back because you did it incorrectly.. Kettlebells do exert a lot of force on the body. But as long as you’ve been shown correct form you will be very fine. You should not expect to ever have back pain as a result of kettlebells if you’re using good form. And over time you’ll be less susceptible to developing back pain.

And are there any other common misconceptions that have come up over the past 20 years of the RKC?

Well, that kettlebells are too difficult to use. “Oh no, I can see that’s a lot of work.” But not really if you have had good instruction. If you know how to do it properly, you’ll find that the Swing is not going to be that difficult. There’s just some simple things that you need, there’s mechanics that have to be there. Just find someone who has the skill to show you how to have the right mechanics. I can’t think of anything else about misconceptions.

I tweaked my shoulder fairly badly a while back, and I went for physical therapy. And the physical therapist reminded me of something that I think’s really important. The kind of reason that people will get injured with poor kettlebell form is not paying attention to the negative part of the lift.

She said most injuries occur in the release, the negative, where people have suddenly let go and they’re no longer protecting that particular part of the body. And I think that’s one thing that good kettlebell instruction, for instance, will help with — training you to maintain the proper protective strength, maintaining tension appropriately in the negative part of the movement as well as the positive. When people are coming down from a pull up for instance they will let go when coming down and that’s when you’re going to get hurt.

So,  mostly it’s when people have relaxed when they shouldn’t be relaxing that they’re going to get hurt. Fortunately a good RKC kettlebell instructor will be very attentive to controlling that relationship between relaxation and tension.

It’s interesting that you mentioned that because I’ve definitely seen on Instagram,  people coming out of their press and the bell just dropping and it wasn’t intentional to go down fast.

Right. And, well what we’ve always taught as you would know, is that when you’re coming down from the press you want to maintain tension. It’s like it’s difficult to come down in the press.

Are there any other like little tips or tricks you would tell people to be on the lookout for as they’re trying to get started with their kettlebells?

I’m a big fan of using a decent kettlebell to start with. I’ve seen a lot of kettlebells out there that don’t have good ergonomics. Certainly with the RKC kettlebell , the feedback we get over and over is we have very good ergonomics, the handle size has been designed to fit well with whatever the weight is. The paint job makes for a very smooth lift. So I think that’s important, whether or not you end up getting an RKC kettlebell. There’s some other good brands out there. Choose something that’s going to be safe for you and feel good, that’ll make a difference.

There’s so many different brands out there. And over the course of the past year I think a lot of people have been trying to come out with their own kettlebells. They don’t all feel the same.

No they do not, they do not. So I can say with us, I absolutely can say that we’ve set the standard. I feel very confident that we are the gold standard, with the RKC kettlebell . I’ve been to the factories in China many times. I’ve seen other brands in the same factory and one of the things that we’ve insisted on is to have a double e-coat process. Our kettlebells are put through a very rigorous e-coat process that electronically bonds the paint to the metal.

This kind of e-coat is used in shipping, it’s used in the automotive industry, it’s the most resilient paint job you can possibly have. And we do a double process with that. It adds expense to it but as far as we know we’re the only kettlebell provider that has that level of resilient paint job. It’s far superior to powder coat and a lot else that’s out there. Our kettlebells are also extremely smooth. A lot of the kettlebells we see out there are rather rough. I’m not a fan of a lot of the handles that I see out there, they’re too far away from the kettlebell themselves or they’re just too thin for the weight that’s being lifted.

I was pressing a kettlebell one time in a gym, it was not an RKC bell. I won’t say whose bell it was, but I was pressing this bell and literally the whole bottom just smacked down on the ground.

So dangerous! But fortunately we’ve never had a case where one of our RKC kettlebells has broken and hit someone on the head.

More of a reason for everybody to get their bells via Dragon Door.

Absolutely.

So you had mentioned in the very beginning that there was an adjustable kettlebell out on the market.

There was, yes.

I see more and more of them now. I don’t like them.

I didn’t either. I got one and I was really turned off by it.

I didn’t like how it landed on my forearm and it was like dangling around. It just didn’t feel right at all. I’m not surprised it never really went anywhere originally; it was kind of ignored. And I think that simple RKC style kettlebell was just very elegant — finally, it’s all you need.

Is there anything else that you do for your fitness at this point in time? Like, what does your current routine look like? You’ve been working with kettlebells for 20 years.

My original athletic background was in track, and the high and long jump. So I was strong and fast in my legs. And then I did Yoga from teenage years on for quite a while. And when I was in an ashram in India, I took up Tai Chi and Qi Gong. So I’ve been doing Tai Chi and Qi Gong ever since, about 40 years. But I also went to a very heavy-duty kung fu school for a number of years. Got incredibly strong from that. Very tough indeed. I was in my 30s.

I have played with weights all my life, I was attracted to free weights as a teenager, but I never had a good coach. When I was with Pavel, he encouraged me to get back into doing deadlifts and squats. In fact, I actually had Pavel’s old dead lifting platform made out of tires and planks, in my basement at one time.

When he moved to California, I bought his fitness equipment, I had his original pull up unit. So I’ve always loved pull ups. So I did a ton of pull ups. These days I do a lot of bodyweight exercise in one form or another. And then Tai Chi, I do every day, every day. And the same for a certain amount of Qi Gong. Kettlebells are four or five times a week. And it varies a lot. I mostly do swings, presses, double front squats, goblet squats and deadlifts with a heavier bell, the 40 kilo . And that’s about it right now. I’m not doing snatches, personally, I feel okay with just the presses. And I love the swing, of course. I’ve got about 25 kettlebells sitting on the other side of my office desk, going all the way from 40 kilos down to the smallest, like four kilos. And I’ll use all kinds of sizes.

And now I’m using our Isochain isometrics training device. I’ve been very impressed by the extra strength that I’ve gained from using the Isochain , being able to measure the actual tension that I’m generating. You do a plank like the hardstyle plank, and say tighten, tighten, tighten, but you finally don’t really know how much tension you’re truly generating. One of the nice things I like with the Isochain is that you can see exactly that, yes, you generated 85 pounds of force or 150 or whatever. And then you go, “Oh, that’s all?” And then you tighten more. And you find “Oh, I just went up another 30 pounds in tension.” You can actually get immediate feedback for your tension generation. So, you can make much more rapid progress when you realize that you actually haven’t been exerting the tension you thought you were. That’s exciting.

That’s very interesting. I did not know that it displayed that.

Yep. It gives you an electronic readout, both visually and audible readout when you hit a particular number. So you can actually measure your true strength, the true force generation which translates into strength. And isometrics was always a huge component actually lurking in the RKC School of strength. Because Pavel was always very big on tension generation and understanding its importance for strength… Dan John loves it. And isometrics has been hugely important in Chinese and most other martial arts. Bruce Lee is the most famous example. But I think isometrics is going to be huge in the coming years. Because now at last you can measure your tension generation. And that’s another what the hell effect. You’ll get stronger overall in the body from learning to better control your tension levels.

And that’s such an interesting thing I find that’s almost a bit of a foreign concept for people who have not utilized weights before. Not understanding how to create that tension or exactly how much tension you need going into certain exercises.

Totally. I mean, I was amazed too, when I first heard the term gluteal amnesia. You mean, those people who can’t clench their butt? That you ask them to do that, and nothing happens? Like they can’t activate it. But it’s real. So that is, of course, another part of the beauty of something like the RKC School of Strength is that you’re learning to get in touch with every part of your body that really matters, and be able to fire it.

Yeah, again, no question for me that if you are interested in learning how to use kettlebells, the route of RKC is one of the greatest things you can do. Honestly, John, I’m just so grateful that you came up with the course. Because kettlebells really did change my life. And I’m very grateful to Dragon Door for that.

Thank you. And that’s what I love. I started Dragon Door out of a passion for fitness and health and well-being. I wanted to share my enthusiasm. And that’s why the publishing company is there. And that’s what means the most:  hearing those kind of comments from you and others. That’s what matters in life.

Well, thank you. Thank you for that. I don’t know if you actually know this about me, I’ve had four abdominal surgeries. And it wasn’t until I was using kettlebells for about six months that I actually gained sensation back in my abdominals.

Wow, no, I didn’t know that about you, no.

So, again thank you.

So on a closing note, John, is there anything that you would like to say to help continue to inspire folk to pick up the kettlebell for the first time or go through with their RKC 1 or RKC 2 certification?

Well, when it comes down to it, I haven’t come across any fitness tool that will give you as much bang for the buck as a kettlebell. If you haven’t tried it, you are missing out. If you already tried it, and you’ve started to be aware of the immense benefits. If you take the RKC, take that further step, whether or not you want to be a coach, you’re going to 10-times the results that you are already getting from the kettlebell. So my big thing is engage with life to the max, optimize yourself as a human being and nothing beats the kettlebell to help you do that.

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7 Fundamental Kettlebell Exercises for Beginners to Master

These are the cornerstone movements you need to train with kettlebells.

SOME OF THE MOST POWERFUL kettlebell exercises rely on a few basic movements. Follow our practice recommendations to familiarize yourself with these seven moves, and they’ll become second nature in no time. Once you’ve mastered these, you’ll be able to tackle the more complex stuff—and supersize your gains.

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7 Fundamental Kettlebell Training Movements

Kettlebell good morning.

This move teaches you the hip hinge, which is an essential movement pattern that’s instrumental in making you powerful — and just may help you avoid lower back pain too. You should hinge whenever you bend to pick something up from the floor, pushing your butt back while keeping your lower back flat and your torso rigid. This protects your lower back while also setting you up to transfer force efficiently from the floor to your upper body. It’s key in kettlebell training: Whenever you deadlift, clean, snatch, squat, or row correctly, you’re also hinging. Take it slowly as you learn it. Later, you’ll be able to generate maximum power whether you’re holding a kettlebell, swinging a golf club, or punching a heavy bag.

Key Performance Points

Bend at the waist and not at the knees. Instead of visualizing your chest going down and up, focus on pushing your butt backward, then bring it forward. The closer you can keep the kettlebell to your body, the more effective these moves will be.

How to Do It:

Stand holding the kettlebell at your chest, abs and glutes tight. Push your butt back and slowly lower your torso. Stop when you can no longer push your butt back, or when your torso is just about parallel with the floor, whichever happens first. Stand and squeeze your glutes.

Practice It: Do 3 sets of 10 to 12 reps. Focus on feeling your glutes. Rest 60 seconds between each set.

Kettlebell Swing

The swing is one of the most popular and effective kettlebell moves, so mastering the finer points of the form is a must for anyone looking to add the implement to their repertoire. The key here is making sure to emphasize the hip hinge—when you lower the weight down, be sure not to squat before thrusting to snap the weight up. The hips are among your body’s most powerful joints. They’re also among the most mobile. Learning to contract your glutes and extend your hip joints forcefully is foundational to just about any athletic movement you can think of, and it all starts with the swing.

Key Performance Point

Don’t use your shoulders to drive the bell upward. Think of your arms like rope—they just attach your body to the bell. Your legs will create the power to swing upward. Focus on glute drive. The faster and more powerfully you stand and squeeze your glutes, the more easily the bell will swing upward. Keep your abs super-tight. That will protect your spine as the bell swings backward on each rep.

How to Do It: Stand with your feet just wider than your shoulders, a kettlebell about a foot in front of you. Push your butt back, bend your knees slightly, and lower your torso, reaching forward to grasp the bell with both hands. Keeping your arms relaxed, explosively pull the bell back between your legs. Now stand and squeeze your glutes; this will propel the bell forward. As it reaches its apex and swings backward, push your butt back again, beginning the next rep.

Practice It: Aim to do 10 to 15 reps in 45 seconds, then rest for 15 seconds. Repeat for 5 sets.

Kettlebell Clean

What happens when you combine a hip hinge and a front rack? It’s a little more complicated than just putting one and two together, but you’ll finish with a kettlebell clean. As we mentioned above, the hinge transfers power from the floor to your upper body with maximal efficiency. Cleaning the kettlebell is the next logical step: After you propel the bell upward with your glutes and hamstrings, your shoulder and forearm take over as you roll your wrist around and catch the bell in the rack position. Back in the days of the old-time strongmen, a lift wasn’t complete unless you moved a heavy object from the floor to overhead. The clean gets you most of the way there.

Thumb to chest. If you feel the kettlebell slamming into you, guide it more. Try a drill: Stand facing a wall and perform cleans. This will remind you not to swing the kettlebell out in front of you. Keep your thumb pointed in. This facilitates the roll around the wrist of the kettlebell into the rack position to finish the clean.

Stand over a kettlebell, feet shoulder-width apart. Bend your knees, push your butt back, and grasp the bell with both hands. Explosively stand (you may drive onto your toes as you do so), pulling the bell upward and keeping it close to your body. “Catch” it at your shoulders. Lower it to your hips, then to the floor. That’s 1 rep.

Practice It: Do 3 sets of 8 reps.

Kettlebell Rack Position

The kettlebell rack position isn’t quite a standalone exercise either—but it’s an essential technique for holding the implement for all types of exercises, from lunges to carries. Mastering the rack position is fundamental to other kettlebell moves because it forces you to control and stabilize the weight in many directions at once. Taming the kettlebell in this way develops the grip, core, and glute strength you’ll need when you start pressing, swinging, and cleaning these unruly implements as the workouts grow in complexity.

The interior portion of the forearm should be pressed against your chest, which solves incorrect elbow position (it should be pointing down). Do not straighten your wrist. It should be in a strong flexed position, which will take pressure off your elbow. Keep your shoulders packed down. Your shoulder blades should be pulled down and back as opposed to lifted up like you’re shrugging (which will overtax the upper trap).

How to Do It

Hold a kettlebell in front of your chest with your elbows tucked, your palms facing in, and the bottom of the bell resting between your biceps and forearm. Aim to keep your forearm perpendicular to the floor, and keep your abs and shoulder blades tight.

Practice It: Start with single-arm front racks, doing each arm individually. Clean the bell into place, and hold for 30 seconds. Do 3 sets per side.

Kettlebell Overhead Press

Here, you’re working to push the weight overhead. Pressing a kettlebell is fundamental and you can start by doing it from a standing position. Learning to properly overhead press the bell does a few things. First off, it teaches you to own the overhead press position, which will set you up for overhead carries, windmills, getups, and other moves that will make kettlebell training even more fun. It also builds shoulder stability and increases your core stability.

Start from a good rack position. Keep your wrist forward at the top. Keep your biceps close to your ear, and keep a solid foundation by flexing your lats and shoulder blades.

To do an overhead kettlebell press, first stand holding a kettlebell in your hand in front of your shoulders. Brace your core as you press the weight above your head. That’s 1 rep.

Practice It: Do 3 sets of 8 to 10 reps per side. Rest minimally between each set.

Kettlebell Snatch

Finally, you’ll use a hip hinge to bring the kettlebell overhead. This is the biggest test of your ability to generate power from the floor, and to coordinate the action of your upper and lower body. Learn to do it well and other strength and athletic movements will feel easy by comparison.

Key Performance Points: Don’t swing the kettlebell too far out in front of you. Guide the kettlebell even closer to your body and higher with your high pull. Once it’s level with your head, you’re done pulling—now you’re punching, getting your hand up to that locked-out position.

Hold a kettlebell in your right hand between your thighs, feet just wider than your shoulders. Swing the bell between your legs and then rise up explosively, pulling the weight up your body. When it reaches head level, punch your palm toward the ceiling so the bell flips over your forearm. That’s 1 rep.

Practice It: Do 10 reps, switch arms, and repeat.

Kettlebell Halo

The basic Kettlebell Halo is an incredibly effective movement that builds shoulder stability while working the core. It strengthens your mind-muscle connection, requiring full concentration and a team effort from your shoulders, triceps, back, and core to maneuver the unwieldy weight around your head. As a result, you can increase focus, boost intensity, and get the most out of every single rep. There’s more. In most gym movements, the weight follows a linear path. The halo is what exercise physiologists call a “transverse plane”—or rotational—exercise, which forces you to initiate movement and stabilize all 360 degrees of your core muscles, much as you do in life and sport. Over time, transverse plane moves build a tougher, more resilient core that is able to withstand shocks and absorb impact from all directions.

Keep your abs tight! The halo is harder than you think, and very easily can become a hula dance, with your hips moving and your lower back arching. Offset this by tightening your abs to pull your ribcage in. Don’t rush. Work the bell around your head slowly. How to Do It: Stand with your feet shoulder-width apart and hold a kettlebell at your chest. Tighten your abs. This is the start. Rotate the weight clockwise (or counterclockwise) in a tight circle around your head. Keep your shoulder blades and abs squeezed as you do this.

Practice It: Try the exercise for 10–20 reps per direction to start before adding extra challenges, like the kneeling position or a squat, for a bigger metabolic impact.

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Kettlebell Around the World: Revolutionize Your Core Workouts.

By Jarrod Nobbe, MA, CSCS, USAW National Level Coach

Expert Verified by Erin Chancer, NASM-CNC, ISSA-CPT

updated March 6, 2024

We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

Don’t be deceived by its simplistic first impression; the kettlebell around the world exercise is a dynamic and versatile movement that deserves a spotlight in any full-body kettlebell workout routine. While it might not garner the same attention as kettlebell exercises like swings, goblet squats, and presses, its effectiveness in targeting multiple muscle groups can’t be overstated. The kettlebell around the world engages your entire body, from your legs and glutes to your abs and shoulders, making it a well-rounded exercise for core and strength development.

Let’s take a spin and dive into what makes the kettlebell around the world exercise a great fit for your next kettlebell core workout . After walking you through how to perform this movement, I’ll dish out a few tips based on my experience as a certified strength and conditioning specialist (CSCS) and highlight common mistakes to avoid. Once you understand the dos and don’ts, I’ll show you how you can effectively program the kettlebell around the world for your next workout.

• How To Do the Kettlebell Around the World

Muscles worked: Upper traps, delts, abs, obliques, biceps, triceps, forearms, quads, hamstrings, glutes, hip flexors

How to do it:

• Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
• Rotate the kettlebell in a circular motion in front of your body, clockwise or counterclockwise.
• Switch it to your left hand when the kettlebell passes in front of your body.
• Switch it to your right hand When the kettlebell passes behind your back.
• Keep the movement slow and controlled—don’t let the momentum of the kettlebell move your body from side to side.
• Repeat for desired sets and reps, switching directions for each set.

RELATED: Best Kettlebells

• Trainer Tips on Form

Allow me to dish out three foundational tips for mastering the kettlebell around the world. Try these the next time you hit the gym to clean up your technique and stimulate your core workouts.

Keep Your Posture Tall

Stand tall and strong with your legs hip-width apart to maintain your center of gravity and prevent the kettlebell from pulling you off-center and disrupting your rotations. Resisting that pull contributes to the benefit of this exercise.

Expert cues:

• To maintain tall posture, stand in place as if there’s a rope connecting the top of your head to the ceiling.
• Visualize tucking your ribs to your pantline—this helps engage your core and prevents your ribs from flaring.

Keep Your Arms Straight

Your arms act like a pendulum during the kettlebell around the world. Allowing your arms to stay long and straight with your elbows locked helps improve your balance and timing and allows the exercise to stimulate your core.

Grip Correctly for an Easier Hand Switch

Hold the end of the kettlebell handle to leave space for an effective hand-off when performing switches. Mastering the correct grip technique is a game-changer for smoother transitions.

• Benefits of Kettlebell Around the World

According to The American Council on Exercise 1 , kettlebell training boosts your balance, core strength, muscular strength, and aerobic capacity (endurance). The kettlebell around the world amplifies the benefits of regular kettlebell training because it’s dynamic by nature, capitalizing on improving your balance, core strength, and grip strength. 

RELATED: Kettlebell Workout Program

By giving this movement a “whirl,” you can leverage the following advantages associated with kettlebell workouts:

Improved Balance

A December 2013 study in the Journal of Fitness Research 2 found that one of the fundamental benefits of kettlebell training was enhancing balance and stability. The foundational aspect of rotation causes you to maintain stability and control, engaging your core muscles and fine-tuning your proprioception (or awareness of your body’s position in space) and balance during the around the world exercise. The constant tracking of the kettlebell with your eyes and coordinating your hand movements during switches also improves hand-eye coordination. 

Over time, as you practice and refine your technique, your balance and hand-eye coordination will improve, benefiting your overall physical performance and agility for various physical activities.

Improved Core Strength

As with balance, the circular motion of the around the world fires up muscles that may not have been on your radar when picking up a kettlebell. You recruit all the major core muscles—rectus abdominis, transverse abdominis, and obliques—by maintaining control over the kettlebell’s path and momentum while maintaining posture. These muscles prevent bending or twisting as the weight moves away from your center of gravity.

Improved Grip Strength

According to an October 2018 study in Experimental Gerontology 3 , kettlebell training alone improves grip strength significantly. Whether utilized as a warm-up, strength-building movement, or core exercise, the around-the-world kettlebell exercise demands significant grip strength and endurance due to the continuous grip-and-pass of the kettlebell without flinging or dropping it.

RELATED: Grip Strength Exercises

• Common Kettlebell Around the World Mistakes

The kettlebell around the world might seem simple, but it’s surprisingly easy to experience a training mishap. Avoid these two common mistakes to ensure each rep is executed with purpose and intent, as the last thing you want is the kettlebell hitting you (or anything else).

Bending Your Arms

When training clients, I typically see lifters begin to bend their arms when executing dynamic kettlebell exercises—like kettlebell swings and around the worlds—when fatigue creeps in. This reduces the engagement of the core muscles and shifts the workload to the arms and shoulders. Keeping your arms straight helps maintain control, rhythm, and momentum.

Training fact: the more you bend your arms, the quicker they tire. 

Poor Posture

Neglecting proper posture compromises your form and sabotages your technique. Rounding your back or slouching your shoulders can place unnecessary stress on the spine and compromise stability, reducing the effectiveness around the world and potentially causing discomfort or injury over time. Remember what I said earlier: stand tall. 

• Kettlebell Around the World Alternatives

If you’re new to kettlebell strength workouts , focus on building confidence and mastering technique with exercises that simulate the around the world movement and offer similar benefits. 

Incorporate variations like the kettlebell halo from different positions such as standing, tall-kneeling, and half-kneeling. These exercises teach rhythm, timing, and eye-hand coordination while boosting core and shoulder strength. Plus, they provide extra mobility work to prepare you for the kettlebell around the world exercise.

While a kettlebell is ideal for this exercise, you can also use a single dumbbell , weight plate, or medicine ball. You can also increase the challenge by incorporating tempo training or adding more sets and reps.

Kettlebell Halo

Why do it: The kettlebell halo is a versatile exercise that enhances shoulder mobility, stability, and strength while engaging your core muscles. Whether used in dynamic warm-ups or as part of your workout routine, it’s an excellent functional exercise for your upper-body function.

• Stand with your feet shoulder-width apart and hold a kettlebell by the handle with both hands at chest level.
• Lift one elbow over your head as you rotate the kettlebell in a circular motion behind you.
• Continue the circular motion back to the start position.
• To switch directions, reverse the movement.
• Maintain control and engage your core throughout.
• Repeat for desired sets and reps.

Tall-Kneeling Kettlebell Halo

Why do it: The tall-kneeling position targets your abdominal muscles by requiring you to engage your core to maintain a stacked position—keeping your ribcage directly over your hips and improving core stability 4 .

• Kneel on the ground with your knees directly under your hips and your back straight.
• Squeeze your core to maintain a stacked position throughout.
• How to Program the Kettlebell Around the World

The around the world exercise is versatile, unleashing many opportunities to plug this movement into your workouts. It’s a potent option for an active warm-up to stimulate core and hip engagement. You can also choose to go heavier, which makes the kettlebell around the world more of a challenge for core and grip strength, especially for full-body workouts. Don’t overlook its effectiveness for active recovery sessions, either.

Check out my recommendations for progressions, sets, and reps below. Remember, always prioritize form over the weight.

Beginners should keep the weight on the lighter side, focusing on developing excellent technique and movement patterns. A kettlebell between 3 to 10 kilograms (8 to 22 pounds) is a great starting point.

RELATED: Beginner Kettlebell Workout

To progress in technique, begin with the tall-kneeling position. This helps you learn to maintain a strong and stacked torso while mastering the technique of keeping your arms relaxed and executing precise hand switches. Once comfortable with the first progression, move to a standing position.

I recommend using the movement as a dynamic warm-up or a lighter core exercise. You’ll want to keep the intensity and volume lower as you practice the movement.

Expert tip: Use the kettlebell halo to get your shoulders and core moving and grooving for the around the world exercise.

Intermediate/Advanced

Intermediate and advanced lifters can experiment with heavier kettlebells in the weight range of 10 to as high as 28 kilograms (22 to 62 pounds). 

At this point, your technique has become proficient. Variations beyond the tall-kneeling and standing position can progress to heavier rotations or advance to around-the-worlds with hand catches. 

At this level, the kettlebell around the world can be used as a dynamic warm-up, a core strengthening exercise, or as part of a strength or endurance workout. 

Here’s how I would suggest programming it:

• Weight: 3-10 kg (8-22 lbs)
• Sets and reps : 2-3 sets of 20 reps (10 each direction) or intervals of 10-20 seconds per direction
• Weight: 10-28 kg (22-62 lbs)
• Sets and reps : 3-5 sets of 5-8 reps per direction
• Weight: 3-15 kg (8-33 lbs)
• Sets and reps : 3-5 sets of 15-20 reps or intervals of 30-40 seconds per direction
• Kettlebell Around the World: FAQs

Are kettlebell around the worlds effective? 

The kettlebell around the world is an effective yet underestimated exercise. It’s simple to learn and execute and offers many of the best kettlebell benefits , including enhanced core strength, grip strength, and improved balance. However, it’s equally easy to perform incorrectly. If you’re unfamiliar with this exercise, consider incorporating variations like kettlebell halos or tall-kneeling kettlebell halos into your routine for added variety and challenge.

What body part does kettlebell around the world work?

During each revolution of the kettlebell around the world exercise, many muscles are engaged. 

Upper body:  – Deltoids – Lats – Triceps – Core muscles (such as the rectus abdominis, obliques, and transversus abdominis) – Wrist flexors and extensors – Lower back muscles (erector spinae)

Lower body:  – Quads – Hamstrings – Glutes – Hip flexors

The ability to engage an abundance of muscle groups stems from the multi-planar action of the kettlebell around the world.

What is the most difficult kettlebell exercise?

The kettlebell dead snatch is unquestionably among the most demanding kettlebell exercises. It necessitates generating significant power and strength to smoothly transition the kettlebell from the ground to the overhead position in a single swift motion. This exercise demands power, strength, stability, mobility, and proficient technique.

But don’t get me wrong, it’s one of the best kettlebell exercises for your workouts! 

What is the difference between American and Russian kettlebells?

American kettlebells typically feature a larger handle diameter, oriented vertically, and labeled in pounds, whereas Russian kettlebells often have handles centered or slightly tilted, labeled in kilograms. The shape and weight distribution may also vary slightly between the two. While Russian kettlebells have a longer tradition in strength training, American kettlebells have evolved more recently. Ultimately, the choice between them depends on personal preference and training goals.

• American Council on Exercise. ACE-Sponsored Research Study: Kettlebells Kick Butt. Certified News. https://www.acefitness.org/certifiednewsarticle/3172/ace-sponsored-research-study-kettlebells-kick-butt/ . Accessed March 2, 2024.
• Beltz N, Erbes D, Porcari J, Martinez R, Doberstein S, Foster C. Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition . J Fitness Res. 2013;2:4-13.
• Voight ML, Hoogenboom BJ, Cook G. The chop and lift reconsidered: integrating neuromuscular principles into orthopedic and sports rehabilitation . N Am J Sports Phys Ther. 2008;3(3):151-159.
• Chen HT, Wu HJ, Chen YJ, Ho SY, Chung YC. Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia . Experimental Gerontology. 2018;112:112-118. ISSN 0531-5565. doi:10.1016/j.exger.2018.09.015.

Jarrod Nobbe, MA, CSCS, USAW National Level Coach

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Discover how to lose fat and build muscle simultaneously with expert body recomposition tips from a certified personal trainer who lost 80 pounds. Read more

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Programme complet kettlebell pour se muscler

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Quel entrainement est bon pour TOI ? Découvre-le en 2 Minutes 👇

Vous connaissez sans aucun doute le kettlebell ? Il s’agit d’une boule de fonte dotée d’une large poignée que l’on appelle également girevoy. Le kettlebell authentique est en fonte. Utilisé dès la Grèce Antique, son usage s’est développé dès la fin du XIXème siècle en Russie. Il était très prisé en URSS et l’Armée Rouge l’a pleinement intégré à la formation de ses soldats. Nous allons voir ensemble le meilleur programme kettlebell à faire en salle ou à la maison.

Quel type de kettlebell choisir ?

A l’époque où elle relevait essentiellement d’un exercice militaire, on ne trouvait que trois principales masses : 16, 24 et 32 kg. La démocratisation de cet outil a largement élargi l’éventail des poids et l’a adapté à toutes sortes de physiques. Vous pourrez en acheter aujourd’hui dès 2 kg. Les poids de 2, 4 ou 5 kg sont recommandés aux débutants, hommes et femmes. Les autres sportifs avérés peuvent choisir plutôt des poids de 16 à 24 kg et même au-delà.

Le modèle plastique et vinyles-plastiques

C’est un modèle destiné aux seuls débutants ou personnes sédentaires. Il est peu coûteux et limité à certains exercices de musculation. Mélange des graviers et du sable à l’intérieur d’une enveloppe en plastique. Il pèse 2 kg à 20 kg seulement. C’est un accessoire musculation très simple.

Le modèle ajustable

Vous trouverez des kettlebells ajustables à partir de 12 kg. C’est un modèle économique puisque à l’instar des haltères vous pourrez ajouter ou retirer du poids. Il est néanmoins déconseillé aux sportifs expérimentés.

Le modèle fonte et vinyle-fonte

Ce modèle pèse 4 à 32 kg et se prête à tous les exercices quel que soit votre niveau. Son unique inconvénient sera de modifier vos exercices si vous achetez un modèle plus lourd.

Le modèle officiel en fonte

C’est le modèle dont tout le monde se sert. Il pèse 8 à 32 kg. A recommander pour un niveau plus avancé ou à des hommes et femmes sportifs qui souhaitent l’utiliser. Vous pourrez effectuer les meilleurs exercices . C’est un accessoire fitness très simple qui vous mettra dans une excellente condition physique .

Si vous souhaitez plus d’informations sur un kit de kettlebell, et que vous souhaitez en acquérir, je vous invite à cliquer ici .

Le kettlebell pour la musculation ou pour le cardio ?

Un concentré des deux.

Le cardio désigne une série d’activités physiques qui stimulent le système cardiovasculaire. Les salles de sport proposent toute une palette d’exercices de ce type: step, tapis de course, rameur, aquagym etc. Mais vous pouvez également le pratiquer seul en faisant de la course ou du vélo par exemple.

Le kettlebell combine les avantages de la musculation et du cardio car il allie la musculation tout en brûlant des graisses. De plus, il associe les exercices du crossfit, du cross training et du fitness cardio.

Kettlebells ou haltères ?

Vous vous demanderez peut-être ce qui différencie le girevoy des haltères ? Les haltères servent essentiellement à se muscler grâce à des mouvements contrôlés.

La main en concentre la gravité. L’avantage des kettlebell c’est qu’ils mobilisent les différentes parties du corps . Les adeptes de l’haltérophilie devraient pratiquer le girevoy.

Comment travailler avec le kettlebell ?

Pour un échauffement harmonieux.

Vous pouvez aussi utiliser le kettlebell pour faire un échauffement avant votre séance de musculation. En effet, si vous en choisissez un de 5 kg, voici 3 exercices d’échauffement que vous pouvez faire :

Figure eight

Prenez un petit kettlebell de 5 ou 10 kg. Passez le poids entre vos jambes en faisant une forme de 8 comme sur le schéma ci-dessous.

Votre position doit être quasiment en position squat et votre dos doit rester le plus droit possible. Répétez l’exercice une vingtaine de fois.

Autour du monde ou around the world

Plus simple encore, passez le kettlebell autour de votre taille en passant le poids d’une main à l’autre. Vous pouvez faire cela 20 fois également.

Vos hanches doivent rester immobiles et fixes.

Et voici un dernier exercice. Le hallo signifie en anglais l’auréole que les anges ont autour de leur tête. Et bien ici, le principe est de faire un rond avec le kettlebell autour de celle-ci au niveau du cou avec l’aide des deux mains. Attention, il ne faut pas se faire mal. Faites toujours le même mouvement. La rotation doit être fluide.

Le kettlebell vous garantira un échauffement harmonieux si vos mouvements sont corrects

Pour un entraînement full-body

Le girevoy se prête parfaitement au full body qui consiste à travailler tous les groupes musculaires en une seule séance de musculation. Vous pourrez pratiquer les swings, le squat ou encore le clean and jerk. Les burpees sont un exercice d’aérobic et de musculation qui consiste à fléchir les jambes tout en gardant les mains aux sols, à lancer les pieds en arrière puis à retour en position squat. Et bien vous pouvez très bien adapter les burpees avec le kettlebell par exemple.

Les débutants priseront le rowing et des développés au-dessus de la tête.

Pour un circuit training intensif sur le modèle tabata ou hiit

Le kettlebell se prête également à des circuits training de type hiit ou High Intensity Interval Training que l’on traduit en français par entrainement fractionné de haute intensité qui alterne de courtes périodes d’effort et de récupération.

La méthode tabata est la plus prisée des hiit. En adoptant ce style d’entrainement sur le long terme groupé à une bonne diète, la perte de gras sera assurée.

Elle consiste en une phase d’entraînement de 4 minutes à haute intensité. Elle garantit une prompte perte de poids, et une prise de muscle , un entraînement cardio efficace et complet. En plus il peut se pratiquer en salle ou à la maison.

Programme Kettlebell homme et femme

Votre circuit training c’est 4 séries de 12 répétitions pour chacun avec une à deux minutes de temps de récupération entre les circuits.

Le goblet squat

Le Goblet squat consiste à exécuter les principaux mécanismes des squats . Placez-vous en position debout et serrez les paumes comme si vous teniez un gobelet. Reculez vos hanches et poussez les genoux vers l’extérieur, veillez à ce que vos talons ne touchent pas le sol et redressez-vous en contractant vos fessiers. Vous aurez ainsi travaillé le haut du dos.

Le deadlift ou soulevé de terre

Le deadlift ou soulevé de terre permet de travailler le dos et les fessiers. Il est donc particulièrement recommandé pour les femmes. C’est un type d’exercice proche du développé couché. Commencez par vous entraîner avec une barre à vide et efforcez –vous de contrôler la charge et de garder le dos droit en poussant les fesses vers l’arrière. Passez le kettle bell d’une main à l’autre qui se situe derrière les jambes.Il existe plusieurs variantes du soulevé de terre.

Le single arm press

Le Kettlebell doit être ramené vers la poitrine, poignet droit et bras plié. L’épaule exécute une rotation et le poids passe au-dessus de votre tête. Les fessiers doivent rester contractés et le dos droit. Le Single arm press permet de travailler les épaules et l’ensemble des muscles.

Le swing est un grand classique qui fait travailler l’ensemble des groupes musculaires : ischiojambiers, sangles abdominales, fessiers, épaules. Il est fortement conseillé de gainer votre sangle abdominale au cours de l’exercice. Restez debout et placez vos pieds à la hauteur des hanches, fléchissez les jambes, poussez le bassin en arrière et les hanches en avant. En fin de mouvement n’oubliez pas de contracter vos fesses. C’est un excellent exercice pour sculpter votre musculature

Les pompes constituent un exercice de muscu très efficace pour travailler ses pectoraux. Disposez les kettlebells à la hauteur des épaules sur le sol. Placez les mains sur les poignées et exécutez des mouvements lents en descendant au plus bas. L’un des principaux avantages des pompes c’est qu’on peut les pratiquer à tous les niveaux, que l’on soit débutant ou expérimenté, en salle de musculation ou à domicile. Il s’agit d’un exercice largement recommandé qui contribue à un échauffement harmonieux. Elles contribuent à l’explosivité de votre force physique. Elles en limitent le déclin.

17 variantes de pompes à tester pour se muscler le haut du corps

Le rowing avec kettlebell

Le rowing contribuera à vous muscler le dos. Placez-vous debout et espacez vos pieds à la hauteur de vos épaules. Votre torse et votre dos doivent rester droit et les paumes orientées vers l’intérieur. Soulevez les girevoy en fléchissant vos coudes. Tirez les girevoy de part et d’autre du corps. Inspirez en descendant, expirez en montant. Commencez naturellement par des poids légers surtout si vous débutez.

Le Russian Twist

Le Russian Twist est un retour aux sources d’un sport d’origine russe. C’est un excellent exercice pour travailler vos abdos . Gardez les talons au sol et les jambes fléchies, tenez le kettlebell bien en main. Exécutez une légère rotation en direction arrière en gardant le buste bien droit. C’est un excellent exercice de fitness.

L’importance de s’échauffer avant de s’entrainer

Une pratique sportive régulière nécessite de s’échauffer rigoureusement pour préparer votre corps à l’effort. Les échauffements constituent une préparation physique indispensable. Faute d’échauffements vous risquez d’abîmer vos ligaments, vos tendons ainsi que vos articulations, voire même une blessure surtout si vous pratiquez un entraînement de force.

Faites rigoureusement vos exercices

Effectuez vos exercices avec application. Le kettlebell permet de réaliser des exercices de musculation et de se tonifier. Sa pratique régulière favorise tout comme la musculation le renforcement musculaire ainsi que la coordination de vos mouvements. Certains mouvements comme ceux en prise supination sont particulièrement délicats.

N’oubliez pas votre matériel de musculation

Si vous souhaitez vous entraîner dans une salle de musculation n’oubliez pas votre matériel. Des gants de musculation et ceinture se révèleront très utiles.

Ce programme kettlebell présente de nombreux avantages. Ils favorisent la perte de poids et la prise de masse musculaire, il est un matériel de musculation peu coûteux et facile à transporter. Il mobilise les différentes parties du corps, que ce soit les biceps, le dos ou les quadriceps et permet de pratiquer la musculation à la maison. Que vous soyez un athlète confirmé ou débutant, vous apprécierez très probablement le kettlebell à condition que vous suiviez un programme de musculation précis. hommes et femmes peuvent s’adonner pleinement au girevoy. Il s’intègrera pleinement à votre routine et à votre programme de musculation que l’on soit un homme ou une fitgirl. Alors n’hésitez plus et utilisez le kettlebell.

Envie d’un programme de musculation structuré à suivre ?

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10 Minute Fat-Burning Kettlebell WOD You Can Do Anywhere

Are you looking for a quick and effective way to burn fat and tone your body, without having to spend hours at the gym? Look no further than the kettlebell WOD. With just 10 minutes a day, you can torch calories, boost your metabolism, and improve your overall fitness, all from the comfort of your own home.

In this blog post, we’ll explore the benefits of the 10-minute fat-burning kettlebell WOD, and provide you with a step-by-step guide to get started. We’ll cover everything from proper form and technique, to the best exercises to include in your routine. Whether you’re a beginner or an experienced fitness enthusiast, this guide has everything you need to take your workouts to the next level. So grab your kettlebell and get ready to feel the burn!

Table of Contents

Why Kettlebell Workouts are Great for Fat Loss

Kettlebell workouts are a fantastic way to burn fat and lose weight, thanks to their high-intensity, full-body movements. These workouts involve using a kettlebell, a type of weight with a handle, to perform a variety of exercises that target multiple muscle groups at once. By engaging your entire body in each movement, you can burn a significant amount of calories and improve your overall fitness in just a few short minutes.

One of the reasons kettlebell workouts are so effective for fat loss is that they incorporate both strength training and cardio into a single workout. This means that you can build lean muscle mass and improve your cardiovascular endurance at the same time, which is essential for burning fat and losing weight. Additionally, kettlebell workouts are incredibly versatile, allowing you to modify the exercises to suit your fitness level and goals. Whether you’re a beginner or an experienced athlete, there’s a kettlebell workout that’s right for you.

The Benefits of Short, High-Intensity Workouts

Short, high-intensity workouts are becoming increasingly popular among fitness enthusiasts and for good reason. These workouts typically involve short bursts of intense activity followed by brief rest periods, making them an incredibly efficient way to improve your fitness and burn fat.

One of the key benefits of short, high-intensity workouts is that they can help you achieve your fitness goals in a fraction of the time of traditional workouts. In fact, research has shown that just a few minutes of high-intensity exercise can be just as effective for improving fitness and burning fat as longer, less intense workouts.

Another benefit of short, high-intensity workouts is that they can help you break through a plateau in your fitness routine. If you’ve been doing the same workouts for a while and aren’t seeing the results you want, incorporating short, high-intensity workouts can help shock your body into burning more fat and building more muscle.

Finally, short, high-intensity workouts are incredibly convenient, as they can be done virtually anywhere with little to no equipment. This makes them ideal for busy individuals who don’t have a lot of time to devote to exercise.

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How to Warm Up Before a Kettlebell WOD

Warming up before a kettlebell WOD is crucial to prevent injury and ensure that you get the most out of your workout. A proper warm-up should increase blood flow to your muscles, improve joint mobility, and activate the muscle groups you’ll be using during your workout. Here are a few key steps to take when warming up for a kettlebell WOD:

• Start with a few minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and increase blood flow to your muscles.
• Perform dynamic stretches to improve joint mobility and range of motion. Examples include walking lunges, leg swings, and arm circles.
• Do exercises that activate the muscle groups you’ll be using during your workout. For example, if you’ll be doing kettlebell swings, you might do some bodyweight squats or glute bridges to activate your legs and glutes.
• Finally, do a few practice rounds of the exercises you’ll be doing during your WOD, using a lighter weight or no weight at all. This will help you perfect your form and technique before you start your workout.

By taking the time to warm up properly, you’ll be able to prevent injury and perform at your best during your kettlebell WOD.

5 Kettlebell Exercises for a Full-Body Workout

Kettlebell exercises are an excellent way to work multiple muscle groups at once and get a full-body workout. Here are five kettlebell exercises that you can incorporate into your routine for a challenging and effective workout:

• Kettlebell Swing: This classic kettlebell exercise targets your glutes, hamstrings, and lower back. Start by standing with your feet shoulder-width apart, holding the kettlebell with both hands between your legs. Hinge at your hips to swing the kettlebell back, then explosively swing it forward and up to shoulder height.
• Goblet Squat: This exercise targets your quads, glutes, and core. Hold the kettlebell at your chest with both hands, and squat down as low as you can while keeping your chest lifted and your heels on the ground. Pause at the bottom, then stand back up.
• Kettlebell Press: This exercise targets your shoulders and triceps. Hold the kettlebell in one hand at shoulder height, with your elbow bent. Press the kettlebell up overhead, then lower it back down to your shoulder.
• Renegade Row: This exercise targets your back, core, and shoulders. Start in a plank position with your hands on the kettlebells. Row one kettlebell up to your side, then lower it back down and repeat on the other side.
• Turkish Get-Up: This exercise targets your entire body, with a focus on your core and shoulders. Start by lying on your back with the kettlebell in one hand. Use your free hand to push yourself up into a standing position, then reverse the movement to return to lying down.

Incorporate these five kettlebell exercises into your routine for a challenging and effective full-body workout.

Circuit Training: A Great Way to Burn Fat with Kettlebells

Circuit training is a popular workout method that involves performing a series of exercises back-to-back, with little to no rest in between. This type of workout is particularly effective for burning fat and improving cardiovascular fitness when combined with kettlebells.

One of the benefits of circuit training with kettlebells is that it allows you to work multiple muscle groups at once, while also elevating your heart rate for an extended period of time. This results in a significant calorie burn and can help you shed unwanted fat.

To create a kettlebell circuit workout, choose 5-6 exercises that target different muscle groups, such as kettlebell swings, goblet squats, and kettlebell presses. Perform each exercise for 30-60 seconds, then move on to the next exercise with little to no rest in between. After you’ve completed all of the exercises, rest for 1-2 minutes, then repeat the circuit 2-3 times.

By incorporating circuit training with kettlebells into your workout routine, you’ll be able to burn fat, improve your cardiovascular fitness, and challenge your entire body in a short amount of time.

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The Importance of Proper Form in Kettlebell Training

Proper form is essential in kettlebell training to prevent injury and get the most out of your workout. Kettlebell exercises involve dynamic movements that require proper technique to be executed safely and effectively.

One of the most important aspects of proper form in kettlebell training is maintaining a neutral spine. This means keeping your back straight and avoiding rounding or arching your spine during exercises like kettlebell swings or deadlifts. Additionally, it’s important to keep your core engaged throughout your workout to protect your lower back and improve your stability.

Another important aspect of proper form in kettlebell training is using the correct grip. Depending on the exercise, you may need to use an overhand grip, an underhand grip, or a mixed grip. It’s important to use the correct grip for each exercise to ensure proper form and prevent injury.

Finally, it’s important to choose the right weight for your fitness level and goals. Using a weight that’s too heavy can cause you to sacrifice proper form and increase your risk of injury. Conversely, using a weight that’s too light may not provide enough resistance to challenge your muscles and help you achieve your fitness goals.

By focusing on proper form in your kettlebell training, you’ll be able to prevent injury, improve your technique, and get the most out of your workouts.

How to Progress and Increase Difficulty in Your Workouts

To continue making progress and seeing results in your kettlebell workouts, it’s important to gradually increase the difficulty of your exercises over time. Here are a few strategies you can use to progress and challenge yourself in your workouts:

• Increase Weight: One of the simplest ways to increase the difficulty of your kettlebell workouts is to use a heavier weight. As you become stronger and more comfortable with the exercises, gradually increase the weight of your kettlebell.
• Change the Exercise: If you’ve been doing the same kettlebell exercises for a while, consider changing them up to keep your workouts challenging and engaging. For example, if you’ve been doing kettlebell swings, switch to clean and press or Turkish get-ups.
• Increase Reps or Sets: Another way to increase the difficulty of your workouts is to increase the number of reps or sets you perform. For example, if you’ve been doing 10 reps of kettlebell squats, try increasing to 15 reps or doing 3 sets instead of 2.
• Incorporate Supersets: Supersets involve performing two different exercises back-to-back with no rest in between. This can help increase the difficulty of your workouts and challenge your muscles in new ways.
• Decrease Rest Time: By decreasing the rest time between exercises or sets, you can increase the intensity of your workout and challenge your cardiovascular fitness.

Incorporating these strategies into your kettlebell workouts can help you progress, challenge yourself, and continue to see results over time.

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The Best Time of Day to Do a Kettlebell WOD

The best time of day to do a kettlebell WOD largely depends on your individual preferences and schedule. That being said, there are a few factors to consider when deciding the best time to do your kettlebell workout:

• Your Energy Levels: Many people find that they have the most energy and motivation to exercise in the morning. If you’re a morning person, consider doing your kettlebell workout first thing in the morning to start your day off on the right foot. However, if you find that your energy levels are higher in the afternoon or evening, schedule your workout accordingly.
• Your Schedule: Ideally, you want to choose a time of day when you’re least likely to be interrupted or distracted by other commitments. If you have a busy schedule, you may need to fit your kettlebell workout in whenever you have a free moment.
• Your Goals: If your primary goal is to improve your sleep quality, it may be beneficial to do your kettlebell workout in the evening, as exercise can help improve sleep quality. On the other hand, if your primary goal is to boost your metabolism and energy levels, you may want to consider doing your workout in the morning.

Ultimately, the best time of day to do a kettlebell WOD is the time that works best for you and your lifestyle. Experiment with different times of day to see what works best for you and allows you to consistently stick to your workout routine.

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You only need one kettlebell to boost your balance and build full-body strength with this trainer's eight-move workout

Build muscle all over and develop your core with this 30-minute kettlebell workout

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• The workout

If you want a home workout to strengthen your entire body while serving up a side order of cardio perks, I have just the routine for you. 

Compiled by Jordan Fernandez, a strength and conditioning coach at Trainer Academy , it takes less than 30 minutes and you can do it at home using just one kettlebell.

The workout is split into three parts—a warm-up , a bodyweight circuit and a kettlebell circuit—to target a wide range of muscles and banish mid-workout boredom. 

Read on to see the full list of moves along with some helpful explainers. 

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Save $30  Can't decide what kettlebell weight to use? Who said you need to choose just one. This adjustable Bowflex 'bell (the top-rated option on our  best kettlebell  guide) has eight weight settings from 8lb to 40lb. It's now $30 cheaper as part of the Black Friday weights sales .

How to do Jordan Fernandez' full-body kettlebell workout

• Jumping jacks 3x30 seconds
• Arm circles 3x30 seconds
• High knees 3x30 seconds

Bodyweight circuit

• Push-up 3x10-15
• Glute bridge 3x12
• Triceps dip 3x10
• Reverse lunge 3x10 on each leg

Kettlebell circuit

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• Kettlebell goblet squat 3x12
• Kettlebell swing 3x15
• Kettlebell single-arm row: 3x10 on each arm
• Kettlebell Russian twist 3x10 taps on each side 

Bodyweight exercises

Sets: 3 Reps: 10-15

• Start in a high plank position, with your weight spread between your hands and your toes, and your hands directly beneath your shoulders.
• Keeping your core tight and your elbows tucked in, lower your chest to the floor.
• When your chest is nearly touching the floor, push through your hands to return to the starting position. If you need an easier option, try dropping your knees to the floor. 

2. Glute bridge

Sets: 3 Reps: 12

• Lie on your back and bend your knees until you can plant both feet flat on the floor, facing forward. 
• Brace your core then drive through your heels to raise your hips until your thighs and torso form a straight line. 
• Control your hips back to the ground. 

3. Triceps dip

Sets: 3 Reps: 10

• Sit in front of a sturdy flat surface like a box, weight bench, chair or low table. With straight arms, place your hands on the edge of the object and extend your legs out in front of you. 
• Bend your elbows to lower your hips towards the floor. 
• When your elbows are at roughly a right angle, drive through your hands to straighten your arms again. 

4. Reverse lunge

Sets: 3 Reps: 10 on each leg

• Stand upright with your feet hip-width apart. 
• Step backwards with your right foot and lower your right knee towards the ground until both knees roughly form right angles. 
• Drive through your left foot to return to the starting position. That's one repetition. Alternate the leg you step back with on each repetition.

Kettlebell exercises

1. kettlebell goblet squat.

• Stand upright with your feet a little outside hip-width apart and your toes pointed outwards slightly. Hold a kettlebell in both hands close to your chest. You can either grip either side of the handle or the underside of the weight.
• Keeping your chest upright, push your hips back then bend your knees to lower your hips towards the ground.
• Lower yourself as far as you can while keeping your feet flat on the floor and your chest up, then drive through your heels to return to the starting position. 

2. Kettlebell swing

Sets: 3 Reps: 15

• Stand with your feet a little beyond shoulder-width apart and hold a single kettlebell by the handle with both hands. 
• Keeping your spine neutral and your core tight, bend slightly at the knees and hinge at the hips to allow the kettlebell to swing back through your legs.
• As the momentum of the kettlebell brings it forward again, drive your hips with it and stand upright to swing it up to eye level, keeping your arms straight. Allow it to swing back between your legs and repeat. 

3. Kettlebell single-arm row

Sets: 3 Reps: 10 on each arm

• Start in a staggered stance with your right foot forward. Alternatively, if you have a box or weight bench, you can place your left hand and knee on this to support yourself (as pictured above). Keeping your back straight and your core tight, hinge at the hips to lean forward.
• Take a kettlebell from the floor with your left hand. With your arm extended towards the ground, retract your shoulder blade then row the weight up towards the bottom of your ribs on the left of your body. 
• Control it back to the starting position. Complete 10 repetitions, then repeat on the other side. 

4. Kettlebell Russian twist

Sets: 3 Reps: 10 taps on each side

• Sit on the floor with your knees bent and facing the ceiling, and your feet planted flat on the ground. Hold a single kettlebell by the handle in both hands in front of your chest. 
• Keeping your core tight, twist to your left and tap the kettlebell on the floor to the left of your hips.
• Return to the center, then twist and tap the kettlebell on the floor to the right of your hips. 

Benefits of a kettlebell workout

1. it's effective.

This routine promises a total-body workout that will strengthen your muscles and develop your core. 

"Kettlebells allow for more dynamic movements compared to traditional weights, offering an additional challenge for your coordination, balance and functional strength," Fernandez says.

"Kettlebell exercises also require strong core engagement for stability, which can improve posture and assist with some forms of low back pain."

According to Fernandez, kettlebell workouts are also efficient for energy expenditure: " Compound exercises with kettlebells—which include the majority of kettlebell exercises—burn more calories and allow for a more efficient workout compared to isolation movements."

2. It's cheap

Kettlebells have one big advantage over exercise machines and monthly gym memberships: they're much cheaper. 

"Cost-wise, purchasing one or two kettlebells (a lighter and heavier one) for your home can provide a multitude of exercise options without needing a full gym setup."

If you're looking for more kettlebell training ideas, find out what happened when I swapped sit-ups for five kettlebell moves to strengthen my core more effectively.  

3. It's fun

One element of workouts that is criminally overlooked is how enjoyable they are. 

After all, the key to achieving lasting results is consistency, and you're hardly going to hurry back to the kettlebell if you had a bad time during your last session.

To keep things fresh and fun, Fernandez mixes bodyweight moves with kettlebell exercises across two four-move circuits—after all, variety is the spice of life, right?

Or, in Fernandez' words: "Combining the bodyweight and kettlebell exercises provides a broad range of movements, reducing workout monotony and engaging various muscle groups."

If you want to give this workout a go but don't own a kettlebell, find the right weight for you in our editor-approved guide to the best kettlebells

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers. 

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Discover IKMF

And these associated disciplines.

The kettlebell marathon is one of the origins of kettlebell sport.

- Until 2010, it was considered more of a personal challenge than a competitive sport.

Today the popularity of kettlebell marathons is increasing around the world, and the IKMF is leading the way in standardizing rules and promoting competitions.

- Since 2020, IKMF has been open to other disciplines such as IKMF games (created by Stéphane Dauvergne, IKMF founder and president) and pentathlon (created by Valéry Fedorenko) in order to reach out a wider audience.

Now IKMF can be proposed competition from children (7 years) to senior (>70 years).

- Since 2021 due to the large number of events in competition IKMF has decided to divide its world championship into 2 parts:

 - first part in April: IKMF Games (only with 1 kettlebell) + Kettlebell Half Marathon (30 minutes) + Pentathlon with 2 kettlebells (2 kettlebells, 3 minutes per movement / 3 minutes rest). New for 2023.

- second part in November: IKMF games (with 2 kettlebells only) + Kettlebell marathon (60 minutes) + pentathlon with 1 kettlebell (classic)

- From January 1 , 2023

IKMF will award a belt (boxing or wrestling type belt) to the country that has won the most medals in the general team classification.

A cash prize will be offered, to the best in their category of body weight, movement, age and sex. During a draw which will be carried out the day before the competition, during the opening ceremony.

For non IKMF member countries

From January 1 , 2024

Following strong demand, a veteran category 2 will be open for the pentathlon, but no rank will be created for the year 2024, we are waiting to have more data for this. For the marathon and half marathon events (due to the lack of athletes on the podiums) the body weight categories will be merged if there are not at least 3 athletes per category, age and movement.

Creation of an IKMF certified coach section. So that athletes can find coaches specialized in IKMF events

- Annual registration for member countries: 120eu

- Document Rank and ikmf record: 15euro

- Judge's diploma: 15 euro

- Registration for the competition for one event: 75euro

- IKMF coach referral: 100 euros annually.

- IKMF No member Coutries

- Document Rank and ikmf record: 30 euro

- Judge's diploma: 30 euro

- Registration for the competition for one event: 130 euro

The main disciplines

Kettlebell Marathon

The next international event

World championships 2024.

  See all the next events  : International & National

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7 of the best kettlebells for strength training at home, tried and tested by us

The best kettlebells can help elevate your strength training workouts. From premium products to budget-friendly weights, we've tried and tested the lot

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Having at least one of the best kettlebells in your weight collection can help to change up your fitness routine for the better if you prefer to work out from the comfort of your own home.

Kettlebells make an excellent addition to strength training workouts. Much like any other weight, they offer resistance that can help us to build muscle, improve our mobility, and maintain strength - but they are unique in a couple of ways. "Due to how they are constructed and how the weight is carried [under the ball] when performing kettlebell workouts, kettlebells have a unique impact on the body compared to dumbells and resistance bands ," explains Lewis Paris , award-winning trainer and strength training specialist.

Testing each kettlebell out in a range of workouts for at least two weeks, I examined how each one handled the session and how easy it was to store when I was done, and delved deep into all you need to know to find the best kettlebells for your workouts, with help from certified experts. 

The best kettlebells, tried and tested by us

Why you can trust Woman & Home At woman&home we test hundreds of products and would never recommend something that we wouldn't personally buy, use or give as a gift to a loved one. Find out more about how we research and test products.

RRP: From £17 Weight variation: 6kg to 20kg

The Amazon Basics Cast Iron Kettlebell is an affordable and versatile option, whether you're new to kettlebell training or have been doing it for years. Available in a range of weights, from 6kg to 20kg, it's made from solid cast iron with a painted surface to boost durability and ensure you can work out comfortably with this bell for years to come. 

Thanks to the wide handle with textured painted coating, I found it easy to grip and noticed it didn't slip or move too much during use, even in sweatier workouts. The width and curve in the handle also allowed me to feel in control as I moved, more so than other kettlebells I tested, whether I was doing double-handed or single-handed exercises. 

Buy it if: you want an affordable way to add kettlebells to your workouts. 

Don’t buy it if: you are new to strength training as the smallest weight available is 6kg. 

RRP: £49 Weight variation: 10kg

Davina McCall Fitness' Kettlebell has been a firm favourite in my strength training line-up for years. Not only is it a stylish option for those who want a colourful bell for their at-home gym, but the slim shape and alternative design compared to usual round ball kettlebells make it less bulky and easy to store if you're limited on space. 

This cast iron bell is also coated in a soft, anti-slip neoprene material so I felt confident and comfortable when lifting and gripping this bell during my strength training workouts. The soft, coated base is also designed to be more durable and better able to disperse the impact force. This helps to protect floors, which is especially important if you have wooden flooring like I do. These bells, which are available only as 10kg on Amazon, also feature an extra wide ergonomic handle. 

However, I found it easier and more comfortable to use this one during double-handed movements instead of single-handed exercises such as one-handed presses or rows. If you mainly do one-handed exercises, it's worth weighing up dumbbells vs kettlebells as these singular weights may be a better option than the best kettlebells entirely. 

Buy it if: you want a stylish kettlebell to add to your at-home workout equipment with a soft base to protect your surfaces. 

Don’t buy it if: you plan to continue to grow your kettlebell collection as very limited weight variations are available. 

RRP: £19.99 to £59.99 Weight variation: 4kg-12kg

If you're looking for an affordable kettlebell, try Everlast's classic design. Available in a range of weights, from 4kg to 12kg in 2kg increments, this cast iron bell has a vinyl-coated base to absorb shock when dropped during workouts, which not only helps to protect my floors but also minimises noise during my workouts. 

Again, I really rated the wide handle with the Everlast kettlebells as they offered a comfortable grip, felt secure, and were easy to use when I was doing double-handed movements like kettlebell swings and goblet squats. However, I did feel a narrower handle would have been better for more comfortable and seamless single-handed exercises, like single-arm swings and presses, which is something the experts also informed me of. 

Overall, I enjoyed using this kettlebell during my home and yoga mat workouts . I like that I can build on my set with heavier weights from the same range when I'm ready to progress too. Best of all, these bells are affordable at retail price but are also currently on sale at Sports Direct. 

Buy it if: you want an affordable kettlebell with a range of weights available. 

Don’t buy it if: you plan to do a lot of single-handed movements as the handle may be too wide. 

RRP: £29.99 to £239.99 Weight variation: 4kg to 32kg

If you're already training with kettlebells and ready to invest in quality equipment at a premium price tag, check out Ziva's range of Performance Rubber Kettlebells. You'll often find these bells in gyms worldwide, as they are high quality and very durable. If you do invest, you know you'll have them for years to come. Made from solid cast iron, Ziva kettlebells feature a nickel-coated handle and rubber finish on the base. They are long-lasting, easy-to-use and shock-absorbent. 

I found this pick of the best kettlebells comfortable to use and very versatile. Although the handle is wide and perfect for double-handed movements (think swings and goblet squats), it wasn't so wide that I felt uncomfortable or insecure when using it for single-handed exercises such as snatches or lunges. If you're committed to growing your kettlebell collection and ready to invest, you can find Ziva bells in a huge range of weights, from 4kg to 32kg. 

Buy it if: you already train with kettlebells and are ready to invest in high-quality equipment. 

Don’t buy it if: you are new to strength training, on a budget, or unsure about working out with kettlebells.

RRP: £29.99 Weight variation: 5lbs to 12lbs (2.2kg to 5.4kg)

"This is a kettlebell I used almost every day when I first started strength training," says Digital Health Editor Grace Walsh . "I didn't have a lot of storage space so an adjustable kettlebell was perfect for me. I found it easy to use, switching between the weight plates with just the press of a button. The YANZHI Adjustable Kettlebell Weight has an unexpected premium feel to it as well, which you wouldn't expect with the price tag."

"My only gripe is that I had to stop using the weight when I progressed with my workouts. I'd still be using it today if you could add extra plates to the rack but you can't buy these separately and the design doesn't support it." However, it can be a great option for quick, lightweight bursts of exercise snacking through the day, as you're unlikely to work up much of a sweat.

"If you are looking for something heavier for longer-term use, APEX has an adjustable kettlebell up to 50lbs on Amazon , which I've since bought for my home workouts."

Buy it if: you have limited space for storing your kettlebells and don't need heavy weights

Don't buy it if: you need a weight above 12lbs (5.4kg) or you have plenty of storage space as there are other, better options

RRP: £14.99 to £34.99 Weight variation: 3kg to 12kg

Looking for a heavier kettlebell? This is another favourite of our digital health editor. "I have three of these kettlebells in my collection and they are my absolute favourites. They come in pleasing blue and pink shades and the weight is made of iron sand rather than cast iron, with a PVC non-slip cover. This makes the bottom of the kettlebell completely soft - a savour for my wooden floors and anyone sitting on the floor below me." If you're new to strength training, the soft landing - relatively so, it's still a kettlebell after all - can help avoid any movement-related injuries.

"I find them very easy to use either one- or two-handed as they have a wide grip. The only thing I'd say is that, much like other kettlebells, they tend to take up a fair amount of space."

Buy it if: you want a heavier weight without the damage risk to your floors.

Don't buy it if: you need an even heavier weight above 12kg

Picking up a set of kettlebells is the quickest way to introduce these weights into your routine. This set by Yaheetech, for sale on Amazon, is a great option. "I've had two of these for the past three years in my collection. They're affordable and easy to use with wide-set handles and a wide base," says Grace. 

"These kettlebells aren't as premium in quality as others I've tried like the KEFL Soft Kettlebell. Instead of the standard cast iron, they're made from hard plastic with a cement filling. While this doesn't make much of a difference when you're using them, they are a little bulkier than other options. I also don't feel they are as hard-wearing as alternative cast-iron options. However, for the price, these are not to be sniffed at."

RRP: £22.99 Weight variation: 5lbs to 15lbs (2.2kg to 6kg)

Everlast's 30lb Kettlebell Set is perfect for those who are new to strength training and want a set of weights they can mix and match during their workouts. This set contains three cast iron bells weighed in pounds, rather than kilograms. It includes 5lbs, 10lbs and 15lbs, offering a total of 30lbs (13kg) in weight. 

The wide handle and textured plastic coating make these weights easy to lift and grip, and the flat base and matching stand protect my floors and make for easy storage in between workouts. I loved having a variety of weights available so that I could swap throughout my workout when I felt I needed to go heavier or lighter. This set is super affordable too, and is currently on sale for under £20. However, it's worth noting that the heaviest kettlebell at 15lbs is roughly around 7kg and therefore may not be suitable for those who are already strength training with dumbbells and want heavier weights to support their progression. Also, if you'd prefer to use weights in kg rather than lb, another set may be more suitable. 

Buy it if: you want a kettlebell set so you can mix and match your weights. 

Don’t buy it if: you want to progress with heavier weights in your workouts or would prefer weights in kilograms. 

How we tested the best kettlebells

We tested all the best kettlebells in this round-up while strength training. This included exercises, such as squats, kettlebell swings, weight arm rows and lunges. We rated our top picks based on the weights available, the type of kettlebell and its performance - three key factors to consider when shopping for kettlebells. 

• Weight: We tested a range of kettlebells of different weights to offer our top picks for beginners and experienced strength trainers alike. We also considered if the kettlebells we tested were available in a range of other weights so that you can build on your collection and challenge yourself with heavier bells over time. 
• Type: From standard kettlebells to kettlebell sets and cast-iron options with wide handles to competition designs with narrow handles, with so many different types of kettlebells and multiple materials out there, we tested a range to bring you this edit of the best. We looked at the types best suited for at-home workouts , the most comfortable and versatile types, how easy they were to store, and if the material could protect the floors. 
• Performance: A sturdy grip and easy-to-hold handle are essential to perform your exercises safely and without worrying that your kettlebell might slip as you sweat. We also considered whether it was possible to progress with the kettlebells we tested so that the product you invest in can grow with you as you become stronger and more confident in your kettlebell workouts and dumbbell workouts for beginners . 

How to choose the best kettlebell for you

• Consider the weight: If you're new to strength training, Danni Tabor , strength training specialist and co-founder of Lift Studio LDN , advises investing in smaller weights such as 4kg or 8kg kettlebells. If you're already a seasoned strength trainer and want to add kettlebells to your workouts, she recommends opting for two 6kg or 10kg kettlebells.  
• Look at different types: The best kettlebells come in different types, from cast iron options to competition designs. Cast iron options suit most people and are usually most popular for workouts at home as they have a handle wider than the bell itself, which is easy to grip and allows for more variety in movement. Competition designs have smaller handles, which are great for seamless one-armed movements. But they may be harder to grip, especially if you are unfamiliar with kettlebells.
• Choose the best material for you: You'll also find kettlebells made from different materials. Consider if you want a kettlebell with a smooth enamel coating or a soft, rubbery anti-slip material, and if a textured handle will offer you a better grip. "Popular coatings include unfinished iron, rubber, powder coating and military-grade e-coating," explains Paris. "Typically, the coating will add longevity to your kettlebell. When considering a home gym set-up, consider outer sleeves, which make a decent option as these would add more protection to your floor and surroundings.".

What is the best kettlebell for a beginner?

If you’re doing strength training for beginners at home , our experts recommend opting for lower-weighted kettlebells to get started. As you progress and become stronger, you can increase the reps of each exercise to challenge yourself further or invest in heavier bells. 

“For a beginner, I'd recommend a cast iron kettlebell due to its versatility (as it has a wider handle and can be used for a range of workouts)," explains Paris. "I'd typically start at around 4kg up to 12kg, and suggest doubling up the weight so you have a pair of the same weight and size to work with. Depending on the exercise, you can focus on using one kettlebell and then add in another or increase the weight of your bell incrementally to challenge yourself further." 

Can you get fit using kettlebells?

Kettlebells will take you a long way in your fitness journey but a variety of equipment and workouts is always best. "Variety opens up your exercise selection which keeps things more interesting especially when you have been training for a while," Tabor tells us. 

However, the great thing about strength training, whether with kettlebells, dumbbells, resistance bands, body weight or a mix, is that the possibilities are endless and you can progress and challenge yourself with small changes as you get stronger. 

Tabor explains: "With a squat, as an example, you can add reps, increase sets, increase weight, slow down the tempo, use pauses at the bottom, perform split leg squats (single leg variation), or perform more reps in the same amount of time.” There are also many different types of squats you can choose from and switch between, depending on which muscles you want to target during your workout.

Ultimately, there is no right or wrong way to train. If you enjoy exclusively working out with kettlebells, you should embrace it. You are more likely to develop a sustainable workout routine if you enjoy the exercise you are doing. "It all comes down to your goals, time, accessibility and likes/dislikes regarding training and exercise," Paris adds. "With a good variety of weights among your kettlebell arsenal, you can get fit and strong just using your kettlebell." 

Lewis Paris is a certified personal trainer and the founder and award-winning lead trainer at London-based Lewis Paris Fitness Ltd, whose offering spans personal training, online coaching, corporate wellness, and sportswear. 

Danni Tabor (left) and Mimi Bines (right) are certified personal trainers and strength training specialists. They are also the founders of Lift Studio LDN. Opening in April 2021, the studio has carved out a successful niche to become a leader in the women’s fitness space.

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Ciara McGinley is a meditation practitioner and health journalist. She qualified as a meditation teacher with the British School of Meditation in 2020 and is the founder of Finding Quiet, a series of classes, workshops and retreats that combine meditation practices and mindfulness techniques to make mindful living realistic in an always-switched-on modern world. She is all about bettering that mind-body connection but believes wellness looks different to everyone.

Ciara is also the former Health Channel Editor at woman&home and has covered all things health and wellbeing for years, from fitness to sleep to relationships. 

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Forget the gym — you just need a kettlebell, 4 moves and 20 minutes to build muscle all over

This hits hard

The 4-move kettlebell complex below is perfect for anyone who can carve out twenty minutes and wants to work their whole body from head to toe.

Using one of the best kettlebells for weightlifting ,   JTM Fit promises to “help you gain functional strength, build muscle, take your conditioning to the next level and build a strong mindset.” 

I gave it a go, rolling out my exercise mat , lacing up my sneakers and ramping up the tunes. It’s accessible, a serious muscle-torcher and a total sweat fest from start to finish — and it’s over quickly. Here’s the workout, along with some trainer tips for success.

What is a kettlebell complex? 

Coach Jay says, “A kettlebell complex is when you take a series of exercises and perform the prescribed reps of those exercises in sequence.” That means without rest until you’ve completed each exercise and the given reps. 

This particular kettlebell workout uses the EMOM format, meaning every minute on the minute. Coach Jay recommends picking a mid-range weight (he uses 35 pounds/ 16kg, and I used 12kg), which should allow you to hit the correct intensity. If you need to scale during the workout, you can.

Complexes are hugely popular in the kettlebell training community because you can get a lot of work done in a short time and overload the muscles quickly. They're also brilliant at leveling up your conditioning, building muscle and stability and increasing your capacity to tear through calories during and after workouts.

Watch JTM Fit’s 20-minute kettlebell complex 

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• Hang snatch x 5 reps
• Front squat x 5 reps
• Hang clean x 5 reps
• Push press x 5 reps

Complete 5 reps of each exercise back to back on one side of your body with proper technique, then rest for the remainder of the minute. The quicker you finish your reps, the more rest you’ll get, but make sure you don’t compromise your form to finish them.

On the next minute, switch sides, complete the five exercises and reps for that side of your body, then rest. You’ll alternate arms for the full workout, performing exercises back to back each time.

Kettlebell hang snatches

We recommend learning more about how to do kettlebell snatches here and practicing your technique before jumping in. Start with an overhand grip on the bell and hinge forward at your hips, then drive the weight overhead as you stand and flip the bell to rest at your forearm, locking your arm out at the top. 

It’s a technical move to master, so watch the video first and avoid smacking the weight against your arm. Be explosive and keep the weight close to your body.

Kettlebell front squats

Once you’ve finished the five reps, re-rack your kettlebell to the front rack squat position at your shoulder, then perform five squats. Sit low into the squat position with thighs parallel to the floor, keeping your chest lifted and spine neutral (no hunching). Brace your stomach to keep your torso stable as you move. 

Although it's a leg exercise, loading one side of your body teaches balance, coordination and core stability.

Kettlebell hang cleans

Bring your weight between your legs, but don’t place it on the floor. The kettlebell should roughly align with the knees or shins as a starting position. 

From here, pull the kettlebell up into the clean as you rotate the bell around your arm to rest at the shoulder and forearm. Again, it’s a technical move, so ensure you take the time to practice and avoid smashing the weight against your arm. Keep your back neutral as you dip into the legs each rep. 

Kettlebell push press

Unlike the strict press, the push press allows you to dip into your legs to help drive the weight overhead. Move immediately from the clean position with the kettlebell racked at your shoulder into the press, first bending the knees, then driving up into the overhead position with your arm punched up close to your head and fully extended. Control the weight back to the shoulder as you move straight into the next rep. I recommend keeping your feet roughly shoulder-width apart. 

You can learn how to overhead press step-by-step if you're new to the move.

Trainer notes

First and foremost, I strongly recommend checking out some of the grips that regularly crop up during kettlebell training using our guide on how to hold a kettlebell properly. Technical kettlebell lifts only feel complicated until you get comfortable with the movement pattern, which starts with your set-up, including grip. 

Take note of your weakest side (the side that struggles most with your chosen weight) and scale to it. If you’ve heard the saying “You’re only as fast as your slowest man,” the “man” here is your own body, including any injuries or weaker areas, so listen to it. 

Kettlebells are a strength and conditioning tool designed to work your left and right sides independently, meaning you’ll level up muscular imbalances and strengthen your weaker areas with them, so avoid lifting with ego and take your time to build. 

Lastly, be realistic; if you can’t achieve 10 seconds of rest per round, scale back on the reps and increase your rest time. Like coach Jay, I roughly finished around the 45-second mark, giving myself 15 seconds to rest, but I scaled back from 15kg (just over 30 lbs) and focused on form instead. 

By the end of the twenty minutes, I was in a sweaty heap on the floor, so stay consistent and don’t rush. And if this workout isn’t for you, here are a few more options below. 

More from Tom's Guide

• Forget running, 3 walking workouts that build lower body strength and burn calories
• Forget sit-ups — 3 seated ab exercises that build your core muscles using one dumbbell
• 9 kettlebell ab exercises we love

Sam Hopes is a level 3 fitness trainer, level 2 reiki practitioner, and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. 

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• Exercices pectoraux
• Exercices dos
• Exercices abdominaux
• Exercices épaules
• Exercices biceps
• Exercices triceps
• Exercices fessiers
• Exercices quadriceps
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• Exercices avec machine
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• Exercices avec haltères
• Exercices à la poulie
• Exercices avec kettlebell
• Exercices avec élastique
• Exercices avec landmine
• Exercices avec la Smith machine
• Exercices sans matériel
• Exercices avec sangles de suspension
• Exercices cardio-training
• Postures de yoga
• Exercices unilatéraux
• Exercices polyarticulaires
• Exercices monoarticulaires
• Se muscler et prendre de la force
• Rester en forme
• Matériels et accessoires
• Exercices de musculation
• Programmes de musculation
• Calculatrice charge maximale

Suivez nous !

Tirage menton avec kettlebell

• Mis à jour le 6 mars 2024
• Par Nathan PICHON , Coach sportif BPJEPS AF

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Le tirage menton avec kettlebell (en anglais kettlebell upright rows) est un exercice composé qui cible les deltoïdes et les trapèzes. Il sollicite aussi dans une moindre mesure les biceps et les muscles grands dorsaux. C’est donc un excellent exercice pour travailler le haut du corps.

L’exercice du tirage menton est généralement pratiqué en fin de séance d’ épaules , en tant qu’exercice de finition.

Comment faire le tirage menton avec kettlebell ?

• Tenez-vous debout, les pieds écartés de la largeur des épaules, en gardant les genoux légèrement fléchis et en serrant les muscles abdominaux .
• Prenez une kettlebell en saisissant la poignée à deux mains. La kettlebell doit être positionnée au milieu de vos jambes.
• Amenez légèrement vos épaules vers l’arrière, puis tirez la kettlebell jusqu’au menton. Vos coudes devront être alignés ou légèrement plus hauts que vos épaules.
• Ramenez lentement la kettlebell en position de départ en gardant les épaules en arrière et en maîtrisant la charge. Maintenez une légère flexion des coudes en position basse.
• Répétez l’exercice jusqu’à ce que vous ayez effectué le nombre de répétitions souhaité.

Conseils pour le tirage menton avec kettlebell

• Le fait de tirer vos épaules vers l’arrière vous aidera également à garder le dos droit tout au long de l’exercice, car il faut éviter la rotation interne des épaules et ne pas cambrer la colonne vertébrale. Garder la colonne vertébrale neutre sera plus facile si vous maintenez la sangle abdominale et les fessiers engagés. Bien qu’il s’agisse d’un exercice pour le haut du corps, vous devriez ressentir une certaine tension partout dans votre corps.
• En tirant vos coudes au-dessus du niveau des épaules, vous engagerez davantage les muscles trapèzes.
• Tirez toujours la Kettlebell près de votre corps. Si votre kettle est trop éloigné du corps pendant le tirage, la tension sera déplacée vers l’avant des épaules.
• Si vous tendez les bras en bas du mouvement, vous perdez alors la tension appliquée sur les muscles deltoïdes.

Autres exercices pour les épaules

Russian twist avec développé épaules

Développé nuque barre guidée

Élévations frontales à la poulie basse

Rotations cubaines

Oiseau inversé avec sangles de suspension

Développé épaules à la machine

Développé épaules assis avec élastique

Élévations latérales unilatérales à la poulie

Développé épaule unilatéral à genou avec landmine

Extension horizontale des épaules avec élastique

• Exercices épaules avec kettlebell
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Tour d'Allemagne - Trop fort, Jonathan Milan récidive sur la 1ère étape #DeineTour #Lidl #Allemagne #Milan #Pedersen https://t.co/xyTsgOHAEe #cyclisme #cycling — Cyclism'Actu (@cyclismactu) August 22, 2024

"Le classement général ? J'ai envie de prendre jour après jour"

Catalogué comme meilleur sprinteur du monde par Mads Pedersen lors d'une interview donnée par le Danois ce jeudi matin - "j'aimerais le devenir un jour. J'essaye de donner mon maximum et d'obtenir de bons résulats" , tempère cependant Jonathan Milan - le porteur du maillot bleu de leader du classement général s'imagine-t-il gagner le Lidl Tour d'Allemagne dimanche soir ? "Les jambes étaient bonnes dans les montées, mais j'ai envie de prendre jour après jour. On va voir ça" , conclut-il.

Lidl Tour d'Allemagne - Classement de la 1è étape

Lidl tour d'allemagne - classement général provisoire après la 1è étape, a lire aussi, trop fort, jonathan milan récidive sur la 1ère étape, jonathan milan : "on était très proches avec mads pedersen", jonathan milan s'offre le prologue... devant mads pedersen, l'info en continu.

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Pari réussi pour "Le Tour du monde en 80 jours" de Luc Petit au château de Beloeil

Après avoir emprunté dirigeable, train et monocycle durant 80 jours, Phileas Fogg et Passepartout sont de retour à Londres. 26 000 passagers ont suivi le voyage du metteur en scène Luc Petit.

• Publié le 19-08-2024 à 16h03

Ce dimanche 18 août, le Big ben a sonné la fin du Tour du monde en 80 jours dans le parc du château de Belœil. Personne ne doutait en l'ingéniosité de Phileas Fogg et de son fidèle domestique Passepartout. Le héros londonien de l'adaptation de Jules Vernes peut garder ses 20 000 livres sterling, puisque son pari est réussi ! 26 000 visiteurs ont tamponné leur passeport pour assister au spectacle du metteur en scène Luc Petit et de son équipe Les Nocturnales.

En plus d'une septantaine de séances, la centaine d'artistes a transporté le public de Paris aux Amériques en passant par l'Égypte, l'Inde ou encore la Chine. Mélanie Petit, directrice de production, a quitté le dirigeable du Tour pour dresser le bilan de cette quatrième création estivale, après le Petit Chaperon rouge, Pinocchio et Peter Pan.

Le plus compliqué : la météo

Contrairement aux précédentes années, le spectacle a été proposé à partir du 25 juillet. " On a touché un public de juillettistes qu'on n'avait pas avant, donc cela a quand même étendu l'offre à des spectateurs qui potentiellement pouvaient être en vacances" .

Selon plusieurs retours, le Tour du monde était considéré comme le plus abouti, peut-être un peu plus accessible pour les adultes, mais " la magie de Luc Petit reste inchangée" . Et ce, notamment grâce aux décors. " L'investissement a été plus important au niveau des ateliers développés avec la Pommeraie. Les décors ont été réfléchis avec les équipes de création. L'implication était plus précise" .

Plus long (+/-2h45), le parcours déambulatoire a surtout été chamboulé par les conditions météorologiques. Certains ont dû patienter près de l'Orangerie le temps de laisser passer les averses. D'ailleurs, deux séances à 18h15 ont été ajoutées ces deux derniers jours de représentation afin de pouvoir replacer quelques visiteurs. " La météo reste la plus grosse difficulté pour la gestion du public. C'est très aléatoire, malgré les applications. Parfois, cela se contredisait. Sur la durée, on doit rester vigilant" .

Pour Mélanie Petit, un pas en avant a été fait avec la restauration et les offres d'hébergement. " C'est la troisième année qu'on proposait le glamping. Il a été complet sur l'ensemble. Concernant le camping au temple de Pomone, le bouche-à-oreille s'est fait au fur et à mesure" . L'équipe compte encore s'améliorer que ce soit au niveau de la balade ou des à-côtés. La thématique est quant à elle déjà choisie : Alice emmènera le public dans son Pays des Merveilles.

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Guerre en Ukraine : vote "historique" du Parlement ukrainien pour rejoindre la Cour pénale internationale

Après des années de tergiversations et malgré l'opposition de militaires, le Parlement ukrainien a voté mercredi 21 août pour que Kiev rejoigne la Cour pénale internationale (CPI) dans l'espoir de punir la Russie pour des crimes de guerre présumés commis en Ukraine, ont annoncé plusieurs députés.

La question est très sensible en Ukraine , beaucoup craignant que ses forces armées combattant contre l'armée russe ne soient à leur tour visées par la CPI, dont la mission est de poursuivre les auteurs de génocide, de crimes contre l'humanité, de crimes de guerre et d'agression.

"De plus grandes possibilités pour punir les Russes"

Le chef de la diplomatie ukrainienne Dmytro Kouleba s'est félicité d'une "décision historique" . "C'était un long voyage plein de défis, de mythes et de craintes. Aucun d'entre eux n'était vrai. Et aujourd'hui, nous y sommes enfin" , a-t-il déclaré sur le réseau social X . Au total, 281 parlementaires ont voté pour ratifier le statut de Rome, traité fondateur de la CPI, alors qu'un minimum de 226 était requis, et pour que l'Ukraine devienne ainsi le 125e membre de cette institution, ont annoncé plusieurs élus sur les réseaux sociaux.

Cette décision ouvrira "de plus grandes possibilités pour punir les Russes et renforcera l'isolement de la Russie" , a salué sur Facebook la députée du parti présidentiel Ievguénia Kravtchouk. Selon elle, l'Ukraine a invoqué l'article 124 du statut de Rome qui permet d'exempter, pendant sept ans, tout Ukrainien, civil comme militaire, de toute poursuite pour crimes de guerre par la CPI.

La ratification de ce document soumis au Parlement par le président Volodymyr Zelensky fait partie d'engagements de Kiev auprès de l'Union européenne, a-t-elle ajouté. "C'est une mesure nécessaire, pleinement justifiée et sûre" , a estimé la députée. Après le début de l'invasion de l'Ukraine par l'armée russe en 2022, la CPI a déjà émis des mandats d'arrêt contre le président Vladimir Poutine et plusieurs autres hauts responsables civils et militaires russes pour des crimes présumés en Ukraine.

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