Kettlebells - what they are, where they came from and how to use them.

Nathan Dyas
May 6
7 min read

Have you seen people using kettlebells online or in the gym and wondered what on earth they are doing?

Keep reading and you'll find out just a few of the numerous benefits they have, a little on the history of 'the bell', some of the basic exercises and a beginners workout to get you started!

If you don't feel you're quite there yet, I offer 1-2-1 coaching online and in person to give you a head start!

Oh, I forgot to mention that they're my FAVOURITE piece of kit to use for training!

Kettlebell with branded water bottle (nathan dyas personal training)

Benefits of kettlebell training

Below are just a few of the many benefits you can receive from training with kettlebells regularly:

They’re an all in one body conditioning tool and develop functional fitness
Can help to improve core strength and stability
Can offer big calorie/fat burning and versatile workouts
If you don’t like running, they can offer a great cardio workout instead
Can help increase flexibility and mobility
Helps to build lean muscle
Improves posterior chain strength and body posture
Improves grip strength
Helps improve muscle imbalances and weaknesses
Trains you to be able to move better in all directions and angles
They’re compact and portable

History of kettlebells

Kettlebells have been used for developing strength and endurance for centuries and the exact origin of where kettlebells first started being used is unknown, and still up for debate.

A few of the early mentions include:

It is said at the beginning of the 18th century, in 1704, the word ‘Girya’ was first seen in the Russian dictionary which referred to what we now know as kettlebells.
Some people believe kettlebells were developed back in Ancient Greek times when they were used to measure grains and other goods. At this time people started to swing and lift these weights, realising their potential health benefits.
Travelling circus performers and strongmen stumbled across kettlebells and started to use them in their training to vary their performances and also to reach a wider audience.

During the 1970’s, as competitions/contests were becoming more popular, kettlebells became a part of the United All-State Sports Association of USSR but did not have any set rules or regulations to monitor this activity. In 1985 the ‘Committee of Kettlebell Sport’ was created, which introduced rules, regulations, weight categories and normative data. In that same year, the first National Championships of the USSR was held in Lipetsk, Russia.

Kettlebell lifting became an official sport in 1948 and this is when the first competition took place and then in 1998 there was another boost in popularity of using kettlebells when Pavel Tsatsouline wrote his article on training with kettlebells which he then took around the world to teach others and now social media is the biggest way to spread information it is now popular all over the world.

Types of kettlebell

Cast iron - This is the most common type of kettlebell you will see, if you don’t already own one with its recognisable shape. They are created from one solid piece of iron, meaning the size of the handle will increase as the weight increases, unlike with competition bells. The handle will usually be wider making it easier to perform two handed exercises with, and are the most versatile type. If you use kettlebells in your training either casually or on a regular basis, this is the type to invest in. They are also the best option if you are looking to start using kettlebells or are still new to this type of exercise.

Competition - This type of kettlebell is easily identified by its smaller and square looking handle and does not change size or shape with the different weights. With the smaller handle, these bells are designed only to be used with single hand exercises and mainly for people looking to compete in competition. (Yes, there is a sport involving kettlebells!)

Kettlebell anatomy

The kettlebell is made up of the sections known as the bell, handle and horns. The bell is the round cannon-ball shaped weight, the handle connects to the bell itself by sloping down at each end, and these sides are called the horns. Unlike with a dumbbell, where there are two even weights connected by a handle in the centre, with kettlebells the centre of gravity is offset and much further away in the bottom of the bell, furthest away from the handle.

Holding the kettlebell

There are a variety of ways kettlebells can be held for different exercises. These include:

Two hand holding - this is the most simple and is most commonly seen with the kettlebell swing. This is the strongest hold to be in and allows you to lift the most amount of weight e.g. with a kettlebell deadlift or kettlebell swing.
Single hand holding - this hold is used for specific single handed exercises e.g. single arm row. It places a bigger load on the shoulder, and requires more core muscle activation to counteract any unnecessary rotation through the body.
By the body - this involves holding the kettlebell by the body or bell with the thumbs around the handle at chest height. This can be used for a multitude of exercises e.g. squats, lunges, overhead press but the disadvantage is that after multiple reps have been performed, there is a tendency for the hands and kettlebell to slide down from chest height, which makes holding the bell much more challenging and readjustment will be needed.
Goblet hold - similar to the body hold in that the kettlebell is held at chest height, only with this hold the kettlebell is held upside down and by the horns. When fatigue starts to set in, the bell can be rested on the chest. Additional demands are placed on the wrists with this grip and the bell has a tendency to flip forwards or backwards.
The rack hold - this hold is slightly more technical and may take longer to master. The handle of the kettlebell crosses the palm diagonally with the fingers and thumb curled round it. The wrist needs to be rigid, the kettlebell rests on the forearm, close to the chest and elbow is close to the body, pointing to the ground, not splayed out.

Basic kettlebell exercises

Kettlebell swing - This is the foundation exercise to be learnt with correct form, and will be the base of most workouts using a kettlebell. Start with the kettlebell down on the floor in front of you, place both hands on the handle and take 2 steps back. Flatten your back, pull back your shoulders and engage your core muscles. Sit the hips back and pull the bell through the legs to begin the swing. Maintaining a flat back snap the hips forwards to power the bell up to chest height driving through the heels, not the toes. Squeeze the glutes, keep arms and neck straight and do not lift with the shoulder. As the bell returns back down, only let the wrist go back as far as the inner thigh.

Main muscles worked : quadriceps, hamstrings, gluteus maximus, transversus abdominis and erector spinae .

Goblet squat - Start with the feet shoulder width apart and pick up the kettlebell to chest height with both hands, holding by the horns and keeping the elbows close to the body. Keeping the weight in the heels, push the hips back and bend at the knees to squat down to a 90 degree angle, pause and return to standing.

Main muscles worked : quadriceps, hamstrings, gluteus maximus, transversus abdominis and erector spinae.

Woman performing goblet squat with kettlebell

Around the world/ Slingshot - Stand with the feet shoulder width apart and knees soft. Lift the chest and make sure the shoulders are square to the front. Hold the kettlebell in one hand close to one edge of the handle. Start rotating the bell around the hips in a circular motion, keeping the shoulders down and arms straight. Pass the bell from hand to hand in front of and behind the hips keeping the rest of the body still and engaging the core muscles and glutes. Throughout the movement, keep the bell close to the body and do not let it swing away from you.

Main muscles worked : deltoids, quadriceps, hamstrings, gluteus maximus, transversus abdominis, rectus abdominis, obliques and erector spinae.

Halo - Stand with the feet shoulder width apart and knees soft. Hold the kettlebell upside down by the horns and start to rotate the bell around the head, keeping it in close, particularly the base of the neck. As the bell gets to the back of the neck, turn it 180 degrees and then again when back to the front. Keep the shoulders relaxed and core engaged throughout the movement. This can be performed in one direction for a specific number of reps or time or alternate directions after each repetition.

Main muscles worked : deltoids, upper trapezius, obliques, abdominals, biceps and triceps.

Deadlift - Stand with the feet shoulder width apart and knees soft. Start with the kettlebell on the floor between the feet. Squat down to place both hands on the handle of the kettlebell, maintaining a flat back. Engage the glutes and keep the weight in the heels, hinge from the hip to stand up tall. Keep the core engaged and with a slight bend in the knee hinge back down towards the shins pushing the bottom back.

Main muscles worked : quadriceps, hamstrings, gluteus maximus, transversus abdominis and erector spinae.

Single arm row - Stand with feet at shoulder width and hold the kettlebell in one hand. Bending at the knees and hip, hinge forward so the chest is over the toes and weight is in the heels. Maintain a flat back and engage the core. Pull the bell up and back towards the hip using the elbow and not raising the shoulder. If this feels too uncomfortable on the lower back, use a stable surface to lean on for added support.

Main muscles worked : latissimus dorsi, posterior deltoids, trapezius, rhomboids and biceps.