Kettlebell Day One
Your first 20-minute kettlebell session, from bell size to first swing
Pick your bell
- Goblet squat test: pick a bell you can squat 5-10 times with good form (Harvard)
- Not tired by the last rep? Too light. Form breaking down early? Too heavy
- One bell is enough for all four moves. Bells run from about 5 to 30 lb and up
- Clear space on a flat, non-slip floor (a mat helps). Wear flat shoes or go barefoot
The 4 starter moves
- Goblet squat: bell at your chest, elbows down. Mistake: heels lifting
- Hip hinge: hips back, soft knees, flat back. Mistake: squatting it
- Two-hand swing: snap your hips, bell to chest height. Mistake: lifting with your arms
- Halo: circle the bell around your head, abs tight. Mistake: leaning back
The 20-minute session
- Warm up 5 min: march, arm circles, 10 bodyweight squats, 10 hip hinges
- Circuit: 40 seconds on, 20 seconds off. One round = all 4 moves. Do 3 rounds
- Rest 60 seconds between rounds, then cool down 1-2 minutes with a slow walk
- Do it 3 times a week with a rest day between. Tick a box each session
Progress week by week
- Week 1: 3 rounds, form first. Week 2: add reps, aiming for 1-2 more in each 40 seconds
- Week 3: add time, 45 seconds on and 15 off. Week 4: repeat week 3, or go up a bell size
- Go up a bell only when 3 rounds feel easy and form stays clean. Add reps and time first
- Safety: grip firmly, keep your back flat, stop the set if your back rounds or hurts
Good to know
- Have a trainer teach your swing before trying it alone. Stop on pain.
Sources
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