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The best introduction to kettlebell workouts

Woman wearing headphones working out with a kettlebell

Kettlebell workouts have become an increasingly popular way to build strength, improve cardio training, and even increase flexibility. If you’ve never seen one, it basically looks like a little cannonball with a handle on top, and it can be used in a wide variety of exercises to target different areas of the body.

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What is kettlebell training?

You don’t need to be experienced in fitness to add a kettlebell set to your workout regimen. Kettlebell training involves using a kettlebell to perform a range of workouts, usually in a circuit style where you carry out a series of exercises with little rest in between.

The typical exercises involve lifting, swinging, and pulling the kettlebell in various directions to target different muscle groups. The classic kettlebell around the world exercise targets multiple areas, including your abs, glutes, and hip flexors. If you want something more focused, you can opt for a kettlebell ab workout.

Benefits of kettlebell workouts

When you introduce kettlebell workouts into your fitness routine, you can expect an array of benefits, including:

  • Full-body workout. Work on several muscle groups at once for a full-body workout that enhances strength and overall fitness.
  • Cardiovascular health. Kettlebell exercises involve dynamic movements that boost your heart rate and provide a great cardio workout.
  • Flexibility. You’ll notice that many of these exercises require flexibility, which will improve as you stick to the workouts for a period of time.
  • Improve time efficiency. If you ever feel like you’re pressed for time when it comes to your workouts, kettlebell exercises are easy to do in limited time frames.
  • Variety. You can keep your routine fresh and challenging by swapping out different exercises to target different areas of the body.

What to know before beginning kettlebell training

Before you introduce kettlebell workouts to your routine, keep the following in mind:

  • Keep it basic until you’re comfortable. Start with exercises like the kettlebell swing, goblet squat, and Turkish get-up, and make sure you have the proper form before trying more advanced exercises.
  • Focus on form. As with any workout, proper form is essential when it comes to kettlebells. If you have access to trainers, ask them to check your form. If not, follow along closely with reputable professionals on YouTube and any other fitness streaming videos.
  • Start small. You should always start off with lighter weight when you’re trying something new. Even if you think you’re strong enough, starting lighter will help you master the correct form and prevent injuries.
  • Slow and steady growth. As you become more comfortable with your exercises, add weight gradually. You can even purchase an adjustable kettlebell to increase the weight as you go.
  • Warm up and cool down. One of the most important things to do before and after any workout is warm up and cool down. You’ll avoid injury and get more out of your workouts.


Whether you consider yourself a gym rat, a casual at-home athlete, or a complete newbie, kettlebell exercises are a versatile way to build strength and improve your overall fitness.

Before you buy any new exercise equipment, make sure you subscribe to Mulberry Unlimited to get comprehensive product protection for all your fitness equipment and accessories.

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Kim Miller

About the author

Kim Miller is the Head of Marketing at Mulberry. She is passionate about building products and brands that make consumers happy, save them money and make their lives easier. Have an innovative idea for Mulberry you'd like to share? Give her a shout! She'd love to chat about anything from fintech and UX to gardening and antiquing.

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