I had been working out for 20 years before I discovered the awesome versatility of kettlebells.

It was a few weeks into my deployment aboard a ship. The ship’s “gyms” were small but had just enough rust-covered equipment to get a decent workout.

One day, after liberty was called, I went to the small gym that sat on a mezzanine level above the helicopter hangar bay. It was already crowded with ambitious sailors trying to get a pump before leaving for the night.

The only open space I could find was a dusty corner with no equipment, save an old battered 35-pound kettlebell. I looked up some basic kettlebell movements and kettlebell isolation exercises. And the rest is history.

Fast forward two years and I’ve developed an awesome two-day per week single kettlebell training plan that is perfect for the busy professional, parent, student, etc. who has minimal time and not a lot of equipment.

As someone with two jobs and a website to run, the kettlebell has become my go-to for a quick, effective workout to stay on top of my fitness.

The exercises are simple and easy to follow so that you get a full-body workout in 20 minutes.

Single Kettlebell Training for Beginners

The kettlebell is a great tool for training multiple muscle groups and movement patterns. Kettlebell workouts are programmed in the same way as any other strength training routine.

First, you identify exercises that support your fitness goal, whether that’s to improve your general fitness or training for a sport. Then, you determine the sets and reps that best support that goal. For strength, we use heavier weights, a moderate number of sets, and fewer reps. For muscle growth, we use moderate weights, moderate sets, and moderate reps. For muscular endurance we use lighter weights, fewer sets, and an increased number of reps.

​I like to program a handful of compound and isolation exercises for beginners. This can help introduce the beginner to more complex movements while still using exercises a beginner can learn quickly. Some good examples of beginner kettlebell exercises are the same basic movements you might use a dumbbell for – skull crushers, curls, and rows.

Kettlebells are a great way to introduce a beginner to proper form, body awareness, and compound movements before moving on to advanced kettlebell training. If you’re struggling to master the form of certain kettlebell exercises, there’s no shame in hiring a personal trainer skilled in kettlebell training. Learning kettlebell exercises directly from the kettlebell masters can be a more effective way to learn the movements as a beginner. 

Single vs Two Kettlebells

There is little difference in how a single kettlebell exercise is completed compared to using a pair of kettlebells.

You can get a full-body kettlebell workout by alternating sides while using a single kettlebell. When completing a single kettlebell workout make sure to use a weight that you can complete on both sides. It’s not uncommon for beginners to have muscular imbalances in which one side is stronger than the other. If this is the case for you, reduce the weight of the kettlebell to one that will allow you to use good form on both sides.

One-Armed Thruster

The benefits of the one-armed thruster include full body work targeting upper and lower body muscles. The one-armed kettlebell thruster hits just about everything from the glutes, quads, hip adductors to the traps, deltoids, and scapula. The movement is also aerobically taxing and requires balance and hip mobility.

How to Do the One-Armed Thruster

• Place your feet shoulder-width apart in a squat position. Hold the kettlebell by the handle in one hand. Raise your arm so that your hand is next to your ear and your palm is facing outward and the kettlebell is resting against the backside of your wrist.
• Extend your other arm to the side for balance. Keeping your back straight, your eyes forward, and your chin up, squat down slowly. Squat to a position that is comfortable for you.
• Explode upward, driving the arm holding the kettlebell into the air like you would in a standing shoulder press.
• In one motion, lower your arm holding the kettlebell as you squat back downward again. As you reach the bottom of your squat, your arm should reach the bottom of the press.
• Repeat all reps on one side, then, switch hands.

Standard Kettlebell Swing

The benefits of the standard kettlebell swing include full body work targeting upper and lower body muscles. This includes the glues, hamstrings, quads, lower back, upper back, deltoids, and forearms. The standard kettlebell swing is the foundation of more complex kettlebell movements you will learn later on. That’s because of the hip hinge. The hip hinge allows you to generate momentum causing the kettlebell to swing upward.

How to Do the Standard Kettlebell Swing

• Place your feet shoulder-width apart in a squat position. Place the kettlebell on the floor about a foot and a half in front of you.
• Chop your hips back, keeping with your spine aligned until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed).
• Grip the kettlebell with both hands in a pronated grip (palms facing your body) and tip it toward you so it is no longer flat on the ground.
• Hike the kettlebell back like you are hiking a football.
• Drive upward using your hips (hinge). Keep your elbows at a slight bend. Once the kettlebell reaches chest level on the upswing, let it briefly float before the downswing.
• Hinge forward on the low swing like you are performing a deadlift, allowing the kettlebell to swing through your legs. Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the motion.

Close Grip Curl

The benefits of close grip curls include isolation work of the biceps and brachialas muscles of the arms. Holding the kettlebell by the horns creates a unique angle that makes this a challenging bicep exercise even with less weight than you might use in a barbell or dumbbell curl.

How to Do the Close Grip Curl

• Pick up the kettlebell with both hands. Grip the kettlebell by the horns. Stand with your feet slightly less than shoulder-width apart. Hold the kettlebell down at your waist.
• Keep your eyes forward and your chin up. Curl the kettlebell up toward your chest. The weight will be lighter than you are probably used to with a barbell or dumbbell.
• To get the most out of the movement concentrate on squeezing the bicep and wrists in both the upward and downward parts of the range of motion.
• Control the eccentric, downward motion by slowly lowering it back to your waist.

Close Grip Push-Up

The benefits of the close grip push-up include working your chest, shoulders, and triceps while developing balance and core strength required to maintain the kettlebell position without tipping it.

How to Do the Close Grip Push-Up

• Place the kettlebell on the ground in front of you. Make sure the front of the kettlebell is facing toward you. Put both of your hands on the handle, balancing as you get into a push-up position.
• Stabilize yourself in the upward position of a push-up. Slowly lower yourself down to the top of your hands. Maintain your balance by controlling the entire range of motion.
• Push upwards in a slow controlled manner squeezing your chest and arms as you go.
• Pause briefly at the top, don’t use momentum to bounce up and down.

One-Armed Row

Benefits of the one-armed row include working your lats while providing secondary work to your lower back, shoulders, and core. The below demonstration uses a dumbbell, however, the movement is the same with a single kettlebell.

How to Do the One-Armed Row

• Place your feet shoulder-width apart. Bend forward at the waist so that you are slightly above parallel with the ground. Pick up the kettlebell in one arm by the handle like you are holding a suitcase.
• Extend the other arm out to your side to stabilize yourself or place it on a bench or chair.
• Keep your back straight and your weight in your heels. Pull the kettlebell up toward your hip.
• Squeeze the lat at the top of the movement then slowly lower the kettlebell back to the bottom of the range of motion.

Kettlebell Single-Leg Deadlift

Benefits of the kettlebell single-leg deadlift include working the lower back and hamstrings in isolation. Performing the movement on one leg instead of two can help prevent muscular imbalance while requiring you to develop balance and core stabilization.

How to Do the Kettlebell Single-Leg Deadlift

• Stand with your feet shoulder-width apart holding the kettlebell in your right hand by the handle like you are holding a suitcase.
• Keeping your back and neck aligned and the kettlebell in front of your right leg, lower the kettlebell to the ground. Bend your right knee slightly as you lower the kettlebell. Allow your left leg to lift off the ground.
• Keep your eyes focused on a spot on the ground in front of you. Touch the kettlebell to the ground.
• With your left leg still off the ground stand up straight. Bring your left leg back to the ground and return to the starting position. Repeat all reps on the right side before moving to the left.

Goblet Squat

Benefits of the Goblet Squat include targeting the quads and glutes while developing a deeper squat range of motion. The goblet squat, like front squats can be useful if you have hip range of motion limitations as it is a more quad dominant exercise.

How to Do the Goblet Squat

• Place your feet shoulder-width apart with your toes facing slightly outward.
• Hold the kettlebell by the horns in front of your chest.
• Keep your eyes forward and your chin up. Squat down maintaining a straight back.
• Drive up through your heels and return to the starting position.

Halo

Benefits of the kettlebell Halo strengthening the shoulders, traps, and upper back while improving upper body mobility. Halos also require core strength to help stabilize the body.

How to Do the Halo

• Stand or sit on a bench with your feet slightly wider than shoulder-width apart and your toes pointing outward.
• Hold the kettlebell upside down by the horns in front of your chest.
• Keep your core tight. Bring the kettlebell around one side of your head, behind your head to the other side.
• Bring the kettlebell back around to the start position.

Kettlebell Floor Press

The floor press is a great option when you don’t have a bench available.

How to Do the Kettlebell Floor Press

• Lie flat on a floor, holding a dumbbell in each hand. Your palms should face away from you.
• Press the dumbbells upward, extending your elbows.
• Reverse the movement until your elbows are flat on the ground. Your forearms should be perpendicular to the floor.

One Arm Lying Triceps Extension (Skull Crushers)

Benefits of the kettlebell lying triceps extension include isolation of the triceps while increasing stabilization in the shoulder joint.

How to Do the Lying Triceps Extension

• Lie flat on a bench or the floor with your feet planted on the ground.
• Hold the kettlebell by the handle in one arm over one side of your head. Stabilize the arm holding the kettlebell with the opposite hand.
• Slowly lower the kettlebell until your arm is at approximately 90 degrees.
• Push the kettlebell up and out until your arm is fully extended.
• Reverse the movement to return to the starting position.
• Perform all reps on one side before switching hands.

Upright Rows

You can perform upright rows using a single kettlebell or a pair of kettlebells. The close grip of using a single kettlebell can often reduce the pain some people feel in their shoulders during this exercise.

How to Do Single Kettlebell Rows

• Hold a single kettlebell with both hands using an overhand grip.
• Stand with your feet hip-width apart.
• Pull the kettlebell up to chest height, keeping it close to your body.
• Lower the kettlebell back down to the starting position.

FAQ

What kettlebell weight should I start with?

As a general rule of thumb, 25 – 35 lbs. for men and 18 – 26 lbs. for women. That being said, we all start at different strength levels, so it can be helpful to buy a kettlebell in person. Go to your local sporting goods store and pick up a few different kettlebells.

If you are deciding between two weights, choose the lighter option. What may feel like a lightweight at first will start to feel a lot heavier halfway through a workout. You can always move up to the heavier option later.

How long will the beginner’s single kettlebell training plan take?

The beginner’s single kettlebell training program is designed to take approximately 20 minutes, two days per week.

Can I do the two workouts on back-to-back days?

You can do the workouts consecutively, however, it’s always a good idea to ensure adequate rest and recovery between sessions.

Can I do this workout outdoors?

Yes! The beginner’s single kettlebell training plan can be done anywhere.

How much rest time should I take between exercises?

Start out with resting 1-2 minutes between each exercise. Each week, attempt to reduce that rest time by 5-10 seconds.

The Single Kettlebell Training Plan

The single kettlebell training plan is designed for beginners looking to start their fitness journey with only a single kettlebell. This single kettlebell training plan is ideal for busy professionals, parents, students, and anyone who is short on time and equipment.

The single kettlebell training plan includes two 20-minute workouts per week for six weeks.

• Weeks 1-3 you will add 1-3 reps per exercise each time you perform the workout.
• Weeks 4-6 you will add one set per exercise each time you perform the workout.
• Weeks 1-6 you will slightly decrease rest time between exercises.

Adding reps and sets throughout the single kettlebell training plan while decreasing rest time will help you achieve progressive overload, which is necessary for increasing strength and overall fitness throughout the program.

If after six weeks you want to repeat the single kettlebell training plan you will take your final number of sets/reps on week 6 and make that your new starting reps/sets. Then repeat the same process for another 6 weeks.

Make sure to subscribe to the Outdoor Muscle YouTube Channel for more kettlebell training advice!

You may also like these kettlebell training articles:

The Perfect Kettlebell Back Workout for Busy People

The Best Kettlebell Shoulder Workout Guide for Beginners

20 Best Muscle Building Kettlebell Exercises for Arms