The key to a great workout is proper form, and learning how to use a kettlebell the right way is especially crucial. Anytime you add weight to your workouts, you want to be sure you’re safe—and getting the most out of your equipment. The right technique for a kettlebell workout includes not just how to use it while you’re exercising, but how to pick it up and what your body should feel like at each stage of the exercise.
Doing kettlebell exercises the right way is easy to do once you see how it works, and it can help you build strength and endurance. Here’s what you need to know to perfect your kettlebell form and get started using it.
What is a kettlebell?
A kettlebell is a type of handheld weight, but it differs from dumbbells in its shape and function. You’ll know you’re looking at a kettlebell if you see an iron ball with handle: The ball is the bottom of the kettlebell, and it’ll usually have “horns” sticking out that connect to form the handle. When you hold the kettlebell by the handle, the center of gravity hangs several inches below your hands, making it a great tool for powerful, effective swinging exercises. If you don’t have one of your own yet, know that the best kettlebells are metal, are oval with a flat bottom, and have adequate space for your hands between the handle and ball.
Why is using a kettlebell good exercise?
When you work out with a kettlebell, you get strength, cardio, and power from one low-impact movement. That’s a lot of benefit from one workout tool! However, if you haven’t learned the right way to use a kettlebell, it can be dangerous to your low back. So, taking the time to learn proper form now can help you use a kettlebell and reap all its healthy benefits for your low back, glutes, and hamstrings—also known as the posterior chain.
How to do a kettlebell swing
There are three moves that will help you zero in on doing a proper kettlebell swing: hard-style plank, deadlift, and pendulum arms. Here’s how to do each one:
Hard-style plank
You won’t need the kettlebell yet! Do this to learn good form: Get on the ground with your hands under your shoulders, then step your feet back so you’re creating a long straight line with your body. Clench your abs and glutes, and notice how your body feels. Now stand and mimic the pose you were just in: This is how your body should feel at the apex of a kettlebell swing. If you don’t practice this, you may lean back during the swing, which could cause lower back pain.
Deadlift
The base move to launch the kettlebell swing is a deadlift. Hinge your hips, pulling them as far back as possible. Your knees will naturally bend and your butt will go towards the wall behind you. Your back should be flat (turn on your core to avoid rounding your back). Then, rise up. This is the movement you’ll make as you swing the kettlebell, but practice the movement before adding the weight.
Pendulum arms
When you swing the kettlebell down, the top of the kettlebell will need to be right at your crotch, not several inches below and between your thighs. In order to keep your back flat and your core supporting the weight, practice moving your arms from directly in front of you to between the tops of your legs as you deadlift.
Once you’ve mastered each of these, put them all together: the standing plank, deadlift, and pendulum arms. Then add the kettlebell for a front two-handed swing by placing it a few feet in front of you, doing a deadlift to pick it up (wrap your hands around the handle), then swinging it down between your legs, up to the standing plank position, and down again.
Get started with a quick kettlebell workout
If you can, do your first kettlebell workout in front of a mirror so you can make sure you’re not leaning back as you swing. Then set a timer for one minute and repeat the front two-handed swing in a controlled, powerful manner as many times as you can (watch the video for a demo). Once you’re comfortable with this beginner kettlebell workout, you can try other great total-body kettlebell exercises. Be sure to regularly refresh your memory on the proper way to use a kettlebell—that’s the best way to make sure you get all the strength and cardio benefits from your workout.
