Last Updated on 22 July 2025 by Greg Brookes
If you’re new to kettlebell training or have limited experience, this guide is for you. Over the past 15+ years, I’ve coached thousands of beginners, and one thing is clear: starting with the right exercises is the key to long-term success.
In this article, I’ll introduce you to 5 essential kettlebell exercises for beginners and 4 simple kettlebell circuits you can use to practice them. Master these basics first, and you’ll build a foundation for every kettlebell movement that follows.
Confused about what size kettlebell to use?
View my guide to choosing your starting kettlebell weight here.
Let’s get started.
5 Essential Kettlebell Exercises for Beginners
These beginner kettlebell exercises will help you build strength, mobility, and technique safely.
1. Kettlebell Slingshot
(See full breakdown in: Kettlebell Slingshot)
The kettlebell slingshot involves passing the kettlebell around your body from hand to hand. It’s a great way to get comfortable with the weight while working the shoulders, core, and grip.
How to Do It:
- Keep your head and hips still as you pass the kettlebell around your waist.
- Start with 10 reps in each direction, working up to 20 reps.
Why It Matters:
- Improves grip and coordination
- Warms up the shoulders and core
- Great as a warm-up or active recovery move
2. Kettlebell Halo
(See full breakdown in: Kettlebell Halo)
The kettlebell halo is a shoulder mobility and core activation exercise. Move the kettlebell around your head, staying close to the neck.
How to Do It:
- Perform 5 reps in each direction, progressing to 10 alternating reps.
Why It Matters:
- Strengthens the rotator cuff
- Improves shoulder mobility
- Prepares you for overhead lifts
3. Kettlebell Good Morning
(See full breakdown in: Kettlebell Good Morning)
The kettlebell good morning teaches you to hinge at the hips while keeping your back flat. Hold the kettlebell behind your back and bend forward at the hips.
How to Do It:
- Start with 5 reps, working up to 10 smooth, controlled repetitions.
Why It Matters:
- Mobilises the hips and hamstrings
- Reinforces the hip hinge for future kettlebell swings
- Builds lower back resilience
4. Kettlebell Single Arm Deadlift
(See full breakdown in: Kettlebell Deadlift)
The single arm kettlebell deadlift is the most important beginner kettlebell exercise. It teaches you how to lift safely from the floor using your hips and legs, not your back.
How to Do It:
- Perform 5 reps per side to start, progressing to 15 quality reps per side.
Why It Matters:
5. Kettlebell Goblet Squat
(See full breakdown in: Kettlebell Goblet Squat)
The goblet squat teaches you to squat deeply while maintaining good posture. Hold the kettlebell at chest height and squat until your thighs are parallel to the floor.
How to Do It:
- Practice squatting without the kettlebell first if needed.
- Work up to 20 reps holding a kettlebell.
Why It Matters:
- Strengthens the legs and glutes
- Improves core stability
- Develops functional movement for daily life
4 Simple Kettlebell Workouts for Beginners
Once you’ve learnt the 5 exercises, use these 4-minute beginner workouts to practice them. Perform each workout 3-5 times per week.
How to Progress:
- Start with 1 circuit (4 minutes)
- Work up to 3 circuits, resting 30–60 seconds between rounds
- Once you can complete 3 circuits comfortably, move to the next workout
Recommended Starting Weights:
- Women: 8kg (18lbs) or 12kg (25lbs)
- Men: 12kg (25lbs) or 16kg (35lbs)
Beginner Workout 1
- Slingshot – clockwise x 20 reps
- Single Arm Deadlift – left x 15 reps
- Slingshot – anti-clockwise x 20 reps
- Single Arm Deadlift – right x 15 reps
- Halo – alternating directions x 10 reps
- Bodyweight Squats x 10 reps
Beginner Workout 2
- Slingshot – clockwise x 20 reps
- Single Arm Deadlift – Left x 15 reps
- Single Arm Deadlift – Right x 15 reps
- Halo – clockwise x 10 reps
- Halo – anti-clockwise x 10 reps
- Bodyweight Squats x 20 reps
Beginner Workout 3
- Slingshot – clockwise x 20 reps
- Slingshot – anti-clockwise x 20 reps
- Halo – clockwise x 10 reps
- Halo – anti-clockwise x 10 reps
- Good Morning – 8 reps
- Single Arm Deadlift – Left x 15 reps
- Single Arm Deadlift – Right x 15 reps
- Bodyweight Squats x 10 reps
Beginner Workout 4
- Slingshot – clockwise x 20 reps
- Goblet Squat – 10 reps
- Slingshot – anti-clockwise x 20 reps
- Goblet Squat – 10 reps
- Halo – clockwise x 10 reps
- Single Arm Deadlift – left x 15 reps
- Halo – anti-clockwise x 10 reps
- Single Arm Deadlift – right x 15 reps
Final Thoughts
Kettlebell training is unique and highly effective, but only if you start with the right movements. By mastering these 5 foundational exercises and 4 beginner circuits, you’ll build a base of strength, mobility, and confidence for your kettlebell journey.
Once you feel comfortable with these, you can move on to intermediate exercises and more advanced workouts.
Next Steps
- Read my Beginner’s Guide to Kettlebell Training for technique and mindset tips
- Try my Beginner Kettlebell Ab Workouts here
- Explore all kettlebell workout goals here
Frequently Asked Questions
Most men start with 12kg (25lbs) or 16kg (35lbs). Most women start with 8kg (18lbs) or 12kg (25lbs). Focus on technique over load.
Yes, kettlebell training is natural and safe when you learn the basics first. Start with simple hip hinge exercises.
Start with 10 kettlebell swings (once you’ve learned the hinge). Do multiple sets of 10 reps with rest between rounds.
Once you’ve mastered these, check out my 5 Intermediate Kettlebell Exercises here.
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