Beginner guide · 6 weeks
The Kettlebell Workout Starter Kit
Get to know the bell through simple practice, then alternate ballistic lifts with slower strength work. Make every repetition count.
What you need
- A stable kettlebell with no rough edges and a comfortable handle.
- Two square metres of clear space and a firm floor.
- Stable footwear, or bare feet when the environment allows it.
- A simple record of sets, repetitions and perceived effort.
Choosing a weight
There is no universal starting weight based on sex or age. Choose a load that lets you perform a solid deadlift, keep your back stable and finish each set with two or three repetitions in reserve. Begin lighter for overhead movements than for deadlifts or carries.
Phase one: meet the kettlebell
For the first two weeks, train every other day. Perform 10–30 two-arm swings, rest one to two minutes, then complete 5–10 one-arm cleans per side. Repeat while the repetitions remain sharp and stop when form begins to change.
Phase two: ballistics and grinds
From week three, alternate fast ballistic days with slower strength days. Keep sessions under 45 minutes.
| Session | Exercises | Prescription |
|---|---|---|
| Ballistic | Two-arm swing, one-arm snatch, one-arm clean | 10–20 reps per movement, 2–15 circuits |
| Grinding | Windmill, limbo lunge, military press, front squat | 3–5 controlled reps; squats 5–20 |
| Sunday | Hike, easy ride, swim or complete rest | Recover and move |
Once your swing is consistent, continue with the guide to interval training for work capacity.