Kettlebell Training
One weird-shaped weight. Half your fitness problems solved.
Kettlebells are Russian cannonball-with-a-handle weights that build strength, cardio, and mobility in a single package. Three movements — the swing, the goblet squat, and the Turkish get-up — cover most of what an average body needs. Workouts are short (10-20 min), intense, and genuinely work for people who hate the gym.
How to start
- 1Get one kettlebell. Men: 16kg. Women: 8-12kg. One is enough.
- 2Learn the two-hand swing via a reputable video. Form matters more than weight.
- 3Start with 5 rounds of 10 swings, 30 seconds rest. That's a full workout.
- 4Add goblet squats next week — 3 sets of 8.
- 5Month 2: Turkish get-ups. It's an entire workout in one rep.
What you'll need
- One quality kettlebellEssential~$50
- Flat shoes or barefoot training matNice to have~$20
Where to learn more
Plot twists
Ways to spice this up when the basics get boring.
- Simple & Sinister program: 100 swings + 10 get-ups daily. Ten minutes, huge results.
- Kettlebell complexes — chain 3-5 movements without putting the bell down.
- One-arm swing progression. Day one: 3 reps. Year one: 100 reps per side.
- Train outside with a garage kettlebell. Never becomes boring.
Workouts are short, simple, and self-contained. Five moves total to master — no complicated gym routines or equipment changes.
Kettlebells originated in 1700s Russia as counterweights on market scales. Farmers started throwing them around for sport, and by 1948 kettlebell lifting was an official Soviet national sport.
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