Learn how kettlebell workouts can support weight loss, then try one of our favorite workout videos

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

If you are looking for a new, efficient strength training workout that will challenge your body in different ways, kettlebells may be right for you and right for weight loss. Here’s how kettlebells can help you build muscle to support weight loss, along with some of our favorite online workouts.

Kettlebells v. traditional dumbbells: Does one assist weight loss better?

Kettlebells are round hand-held weights with a small handle on top. Originally from Russia, kettlebells were used as counterweights for weighing grains and other farming goods in the markets.

Ranging from eight to roughly 100 pounds, these distinctive weights have become a popular way to strength train. Kettlebell workouts are unique because they work several muscle groups simultaneously, making them more efficient than lifting traditional dumbbells.

Working out with kettlebells involves both static and dynamic movements. Generally, it involves many reps with little rest in between movements. You’ll notice your heart rate increasing quickly, your balance and coordination tested, and your muscles challenged.

Kettlebells support weight loss in the same way that other strength training does. Strength training helps you burn calories during exercise and builds muscle strength, increasing calorie burning at rest. Strong muscles are essential to maintain balance, blood sugar control, and bone health.

Kettlebell safety tips

If you are new to kettlebell workouts, start with lighter weights so you can focus on building a solid foundation and good form.

Suppose you are new to weight training or recovering from an injury; consider working with a personal trainer who can tailor workouts to your current fitness level and health goals.

Safe grips: The kettlebell can be grasped in several ways. The most common is gripping the kettlebell by its handle. This hold is helpful when lifting a kettlebell with one or two hands. You can also flip the kettlebell upside down so the handle is underneath and the bell is on top facing up. The videos below demonstrate various exercises requiring different hand positions.
Balance issues: Swinging a kettlebell works your balance. However, ramp up slowly if you struggle with balance. You can challenge balance with safer movements such as lunges and carries. These do not involve swinging around heavy weights, which could affect your balance.
Weak back or core: Kettlebell workouts require basic core control for beginners and experts, as swings can place excessive strain on your lower back. Make sure to keep your back straight and core tight when lifting and lowering the kettlebells.
Osteoporosis: While strength training is important for building strong bones, ensure your kettlebell workout doesn’t increase your risk of falling. To keep your bones safe, lift lighter weights and avoid twisting your trunk or bending forward extensively. Again, if you are unsure if kettlebell workouts are safe for you, check with your doctor or physical therapist.
Shoulder issues: Always start with light weights and complete all exercises within a pain-free range of motion. Before beginning kettlebell workouts, talk with your physical therapist to understand which exercises are safe and which to avoid.

When it comes to kettlebell safety, just like any other exercise, listen to your body and stop the exercise if something doesn’t feel right.

A few of our favorite kettlebell workouts for weight loss

Full-body kettlebell exercises

If you are new to kettlebell workouts and want some explanation with 12 full-body exercises, check out this video by “Bob and Brad PT.”

Standing kettlebell core workout

This engaging 12-minute workout uniquely targets your core. Instructed by Amy, a personal trainer from “Body Fit by Amy.”

Kettlebell legs workout

Get your heart rate up and strengthen your quads, hamstrings, and glutes with this 15-minute workout from “Body Fit by Amy.”

Full-body kettlebell workout

Make sure to warm up before this one! A 30-minute kettlebell workout that will get your heart pumping. This video requires only one kettlebell and incorporates alternating hand-grip kettlebell swings in between 20 different upper and lower-body exercises. Led by personal trainer Caroline Girvan.