Equipment
A kettlebell is a cast-iron ball with a handle. Its offset weight makes it great for squats, hinges and rows, and a single bell can give you a full-body workout at home.
Written by the GymStreak coaching teamUpdated
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Because the load sits below the handle rather than either side of it, a kettlebell is comfortable to hold at the chest for goblet squats and between the legs for deadlifts. Kettlebells usually come in fixed weights, often in 4 kg jumps.
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The goblet squat, holding the bell at the chest, teaches an upright squat and suits beginners. Kettlebell Romanian deadlifts teach the hip hinge. One-arm and alternating rows train the back one side at a time. Keep a firm grip and neutral wrist, move with control, and learn slow strength movements before ballistic ones such as swings.
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One moderate kettlebell covers goblet squats, rows and Romanian deadlifts. Pick a weight you can goblet squat for 10 or more controlled reps; add reps or slow the tempo until a heavier bell is justified.
BeginnerIntermediateAdvanced
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner compound kettlebell exercise for the quadriceps, also working the glutes.
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Free GymStreak calculators that go with kettlebell training.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
