Factory Weights Cast-Iron Kettlebell, Black, 15kg

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Start standing with feet shoulder-width apart holding a kettlebell with both hands in front of chest and close to body (elbows bent).

Meet the expert: Ryan Koziol, CPT, is a certified personal trainer and the founder of RYKO Fitness. Start standing with feet shoulder-width apart with a kettlebell in your right hand, right arm extended straight overhead, and left arm by side.Slowly lower your body down until your left hand reaches the ground, then continue lowering until your elbow and forearm reach the ground. Plus, the kettlebell is great for beginners and way beyond. If you’re new to kettlebell training, you can start with a lighter weight and practice foundational exercises, movement patterns, and building up your endurance, says Koziol. Once you’re ready to level-up, increasing weight will help boost power, force, and explosive muscle gains, he adds. In one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by your ears. Squeeze shoulder blades together while lifting elbows toward ceiling and pulling weights up toward ribs, then reverse entire movement to return to start. That’s one rep. It may sound too good to be true but given the nature of kettlebell training (it requires your *entire* body), 10 minutes can totally be sufficient, says Koziol. (Give the workout above a go and see for yourself.)

Start in a squat position with a kettlebell in each hand, arms extended toward the floor between feet, palms facing away from the body. Looking for one simple piece of equipment that will help you build some major muscle? Say hello to the kettlebell, a bell-shaped, free weight that combines strength and cardio, and is guaranteed to torch your *entire* body.Stop when chest and right leg are parallel to floor, then reverse movement to return to start. That’s one rep. Engage core and in one motion, push through heels to stand, rotate palms to face away from body, and press the weights overhead until arms are straight.

Rise onto the left palm, lift hips off floor, and slide left leg behind body until kneeling on left knee with shin parallel to top of mat. Then, press through your right palm and left foot to lift hips into air, keeping your right leg straight. Start standing with feet under hips holding a kettlebell in each hand, weights resting on quads and palms facing the body. Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms. Engage core and rotate palm away from body while pressing weight overhead until arm is straight and bicep is by ear.Keeping hips level, transfer all bodyweight into left leg and extend straight right leg behind body while lowering torso and weights toward ground. Stop when the chest and right leg are parallel to the floor. The weight depends on your current ability, accessibility, and strength. “​​In general, I recommend women begin with an 8 kg kettlebell, which is both light enough to challenge the shoulders and arms, yet heavy enough to improve core and lower body strength,” says Koziol. If this feels easy and/or you master the form and are comfortable in the movement, try going up in weight by 2 to 4 kg. If you’re experienced, start with a 14 to 15 kg kettlebell, and go up from there.

In one motion, press hips forward and rise up to high kneeling position using that momentum to rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. verifyErrors }}{{ message }}{{ /verifyErrors }}{{ Start lying face up with left leg straight on mat, right leg bent, foot flat on floor, left arm out at the side on floor at 45-degree angle, and right arm holding kettlebell above shoulder, triceps on floor, and elbow at 45-degree angle from body. Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. You bet! Kettlebell training can be done every day and programmed into your warm-up, main conditioning set, or even added to your mobility routine, says Koziol. Still, you should allow your body time to rest and recover, especially if you’re a beginner. “Working with a kettlebell three times a week is a good place to begin,” adds Koziol. “I recommend taking at least one to three days off from weight-training to give your body time to recover,” adds Koziol.

How to use kettlebells for beginners 

Engage abs and take a small step forward. That's one rep. Continue stepping one foot in front of the other for a total of 15 steps. Start standing with feet under hips holding a kettlebell in each hand, arms by sides, and palms facing the body.