What kettlebell weight should a beginner man start with?

16kg (35 lbs) is the standard starting weight for most men. If you're under 150 lbs or very deconditioned, start with 12kg. Don't go lighter than that -- kettlebells need enough weight for the swing mechanics to work properly.

What are the most important kettlebell exercises to learn first?

The deadlift, goblet squat, and two-hand swing. Everything else in kettlebell training builds from these three movements. Master the hip hinge with the deadlift, then progress to swings. Don't jump to snatches and cleans before you own the basics.

Can I hurt my back doing kettlebell swings?

Only if your form is wrong. Bad swings turn into a lower back exercise instead of a hip exercise. The power comes from your hips snapping forward, not your back lifting the bell. This program teaches you the correct hip hinge pattern before you ever swing.

How many days per week should a beginner train with kettlebells?

3 days per week with a day off between sessions. Your grip, posterior chain, and core will be sore in ways you've never felt from machine training. Respect the recovery and your body will adapt quickly.

Do I need more than one kettlebell?

Not for this program. One bell is all you need for the first 4 weeks. Eventually you'll want a heavier one for swings and a lighter one for pressing, but start with one and save your money until you know you're committed.

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BeginnerKettlebell

Beginner Kettlebell Fundamentals

Just bought a kettlebell? Start here. Learn the fundamentals before you swing.

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Duration

4 weeks

Level

Beginner

Equipment

Kettlebell

Goal

Build Foundation

Overview

This 4-week plan teaches you how to use a kettlebell properly before you start swinging it around. Most people buy a kettlebell, watch a YouTube video, and immediately start doing swings with terrible form. That's how you hurt your back.

Phase 1 (weeks 1-2) builds your hip hinge, squat, and pressing patterns with the kettlebell. No swings yet. Phase 2 (weeks 3-4) earns you the swing and adds more advanced movements. Train 3 days per week, 25-30 minutes per session.

Diagram illustrating key concepts from Beginner Kettlebell Fundamentals — Beginner Kettlebell Fundamentals — visual breakdown

Picking the Right Weight

This is the most common beginner mistake. Too light and you won't learn to brace properly. Too heavy and your form breaks down.

Recommended starting weights:

•Men who are new to lifting: 12kg (26lb)
•Men with some gym experience: 16kg (35lb)
•Women who are new to lifting: 8kg (18lb)
•Women with some gym experience: 12kg (26lb)

When in doubt, go one size heavier than you think. Kettlebells are meant to feel heavy.

Phase 1: Build the Foundation (Weeks 1-2)

Day 1: Hip Hinge & Deadlift

•Hip Hinge Drill: 2x10
•Stand a foot from a wall, feet shoulder-width. Push your hips back until your butt touches the wall. Hands on your thighs. This teaches the movement pattern you'll use for everything.
•KB Deadlift: 3x10 (60s rest)
•Kettlebell between your feet. Hinge at hips, grab the handle with both hands, drive your feet into the floor to stand. Squeeze glutes at the top. This is NOT a squat — your hips go back, not down.
•KB Goblet Squat: 3x10 (60s rest)
•Hold the bell at your chest by the horns. Squat between your legs, elbows inside your knees. Stand tall at the top.
•Farmer's Carry (single arm): 3x30s per side (45s rest)
•Hold the bell at your side. Walk slowly. Stay tall, don't lean to one side.

Day 2: Press & Carry

•KB Goblet Squat: 3x10 (60s rest)
•KB Overhead Press: 3x8 per side (60s rest)
•Clean the bell to the rack position (bell resting on your forearm, elbow tight to body). Press straight up. Lower with control.
•KB Row: 3x10 per side (60s rest)
•Hinge forward about 45 degrees. Pull the bell to your hip. Squeeze your shoulder blade at the top.
•Farmer's Carry (both hands): 3x40s (45s rest)

Day 3: Full Body Practice

•KB Deadlift: 3x8 (60s rest)
•KB Goblet Squat: 3x8 (60s rest)
•KB Overhead Press: 3x6 per side (60s rest)
•KB Row: 3x8 per side (60s rest)
•Plank: 3x30s (45s rest)
•Farmer's Carry: 2x40s per side

Phase 2: Earn the Swing (Weeks 3-4)

Day 1: Swing Day

•KB Swing (two-hand): 5x10 (60s rest)
•This is a hip hinge, not a squat. The bell swings because your hips snap forward — your arms just hold on. The bell should reach chest height, no higher. Squeeze your glutes hard at the top.
•KB Goblet Squat: 3x10 (60s rest)
•KB Deadlift: 3x8 (60s rest)
•Plank: 3x30s

Day 2: Press & Pull

•KB Clean: 3x6 per side (60s rest)
•Start with a deadlift position, one hand on the bell. Pull the bell up close to your body and rotate your hand so the bell settles on your forearm. It should not bang your wrist — keep it close and smooth.
•KB Overhead Press: 3x8 per side (60s rest)
•KB Row: 3x10 per side (60s rest)
•Half Get-Up: 2x3 per side (take your time)
•Start lying on your back, bell pressed straight up. Roll to your elbow, then to your hand. That's half. Reverse it. Go slow. This is about control.

Day 3: Conditioning

4 rounds (90s rest between rounds):

•KB Swing: 10 reps
•KB Goblet Squat: 8 reps
•KB Row: 6 per side
•KB Overhead Press: 5 per side
•Farmer's Carry: 30s

Form Cues

KB Swing: Your arms are ropes, your hips are the engine. Hike the bell back like a football snap, then snap your hips forward. Lock out at the top: glutes squeezed, abs braced, arms straight. The bell floats — you don't lift it.

Goblet Squat: Hold the bell at your chest. Pull yourself down between your legs. Your elbows should track inside your knees. Don't let your chest fall forward.

KB Clean: This is not a curl and it's not a swing to your shoulder. It's a pull that finishes with the bell rotating around your hand. Keep the bell close to your body the entire time.

Half Get-Up: Every position is a checkpoint. If you can't hold a position for 3 seconds, you skipped something. Go lighter.

What's Next

After 4 weeks, you're ready for the 4-Week Kettlebell Total Body program, which introduces complexes, flows, and the full Turkish get-up.

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Frequently Asked Questions

What kettlebell weight should a beginner man start with?: 16kg (35 lbs) is the standard starting weight for most men. If you're under 150 lbs or very deconditioned, start with 12kg. Don't go lighter than that -- kettlebells need enough weight for the swing mechanics to work properly.
What are the most important kettlebell exercises to learn first?: The deadlift, goblet squat, and two-hand swing. Everything else in kettlebell training builds from these three movements. Master the hip hinge with the deadlift, then progress to swings. Don't jump to snatches and cleans before you own the basics.
Can I hurt my back doing kettlebell swings?: Only if your form is wrong. Bad swings turn into a lower back exercise instead of a hip exercise. The power comes from your hips snapping forward, not your back lifting the bell. This program teaches you the correct hip hinge pattern before you ever swing.
How many days per week should a beginner train with kettlebells?: 3 days per week with a day off between sessions. Your grip, posterior chain, and core will be sore in ways you've never felt from machine training. Respect the recovery and your body will adapt quickly.
Do I need more than one kettlebell?: Not for this program. One bell is all you need for the first 4 weeks. Eventually you'll want a heavier one for swings and a lighter one for pressing, but start with one and save your money until you know you're committed.