How to Use a Kettlebell

A kettlebell is basically a ball made of cast iron with a handle. Kettlebells can weigh as little as five pounds or as much as 100 pounds. Kettlebells originated in Russia and are now popular in the US as fitness equipment. Here are some guidelines to help you use a kettlebell in your workout routine.


If this is your first time using a kettlebell in your workout routine then it’s best for you to begin with some basic exercises. The swing is one of these exercises. To start, stand with your feet about shoulder-width apart. Grasp the handle of the kettlebell firmly with your two hands and let it swing low in front of you. Next, bend down slowly until your thighs are accurately parallel to the floor. Keeping your back straight, slowly rise back to your former position while simultaneously raising the kettlebell in front of you until it is in line with your chest. When you bend back down, lower the kettlebell again until it is swinging between your legs.


The deadlift is another basic exercise that you can do with a kettlebell. Start with the same squatting position as in the swing exercise. The kettlebell should be on the floor in front of you while you grip it with your hands. As you rise to a standing position, keep your arms extended while holding the kettlebell. The kettlebell should be in line with your hips while you stand.

Safety Tips

The kettlebell is a great fitness tool that you can incorporate into your workout routine. However, it’s also important that you learn how to use it safely. For instance, start with lightweight kettlebells first before moving to the heavier ones. It’s also important that you keep a towel within reach so you can wipe your hands between exercises. Sweaty palms can loosen your grip and make you drop the weights. Make sure that you also have enough space while practicing your exercises. This will help you avoid hitting other equipment or even other people while working out.


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