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Investing in home gym equipment like kettlebells is one of the smartest steps you can take to improve your overall strength, strengthen your core stability, and renew your sense of excitement about getting your daily workout in.
While not quite a dumbbell or push-up stand, the kettlebell combines the features of an external weight with an easy grip to support you through a range of pushing and pulling motions. As a personal trainer who specializes in orthopedic exercises, I never hesitate to recommend a kettlebell or pair of kettlebells to advanced athletes or those just starting out on their fitness journey, both for their ability to activate deep stabilizer muscles and for their ability to reduce the monotony of typical gym workouts (ever tried a few sets of dumbbell swings for cardio instead of pounding away on the treadmill?). Here’s exactly why kettlebells are worth adding to your home gym equipment arsenal, and which ones to buy for maximum impact.
If you’re looking to branch out from traditional dumbbells and challenge your core and center of gravity in new ways, you’ll be happy to know that kettlebells have a number of benefits. “Unlike traditional dumbbells, where the weight is evenly distributed on both sides of the handle, most of the weight of a kettlebell is concentrated toward the bottom of the bell,” says Stephen Marcotte, senior manager of workout design and experience at Orangetheory Fitness. He explains that this design feature impacts your center of mass, which contributes to different biomechanical stressors than you would experience when training with dumbbells or barbells. This simple deviation in mechanics challenges both your mind and your musculature in new ways, leading to new muscle fiber adaptations or hypertrophy (or, as the kids call it, “gains”).
When we think of the gym, we tend to idealize muscle growth or cardiorespiratory endurance. While kettlebells can certainly help you achieve both of those goals, they’re especially effective at helping you develop your grip strength, “which is crucial for any athlete as well as activities of daily living,” says Todd Durkin, a personal trainer and mental coach for NFL and MLB athletes and founder of Fitness Quest 10, adding that grip strength is linked to overall longevity.
If there’s one type of workout you want to add to your routine to help you feel stronger every day, it’s functional training with kettlebells. “The design lends itself well to the fluid, natural, multi-directional movements that translate to real life,” Marcotte says. “Life happens in all directions and at all speeds, and that’s exactly how you can train with kettlebells.” So whether you’re hauling groceries from your car to your kitchen, keeping up with your kids, or playing team sports, Marcotte says “the fluidity and versatility of kettlebell training can prepare you for the demands of everyday life.”
Finally, kettlebells offer a level of versatility that’s hard to beat, making them a smart investment for advanced and beginner athletes alike in environments focused on power, conditioning, and mobility, according to Marcotte. If you’re working in a tight space or want to take your sweat sessions outside, he also says their compact size and portability make them worth the investment.
The best kettlebell for beginners is going to be the lowest possible. Adding external force to a movement can throw off alignment, so always start with lighter weights, typically in the 3- to 5-pound range. The benefit of investing in a set of kettlebells or adjustable kettlebells (we reveal our favorites below!) is that you can gradually up the ante as you feel ready to add more reps to your set or reduce the amount of rest you need between sets.
The best kettlebell workout is the one that a) gets you closest to your specific goals, and b) feels challenging enough to activate the targeted muscle groups without compromising your form. Naturally, kettlebell swings are a fan favorite for the reasons mentioned above: They’re fairly simple to master (just grab the handle with both hands or one hand), lock your core, hinge at the hips with a slight bend in your knees, and use the power of your glutes and hamstrings to swing the kettlebell forward to about shoulder height. This exercise is both a strength and cardio workout, so you get a lot of bang for your buck whether you’re warming up with a lighter kettlebell or topping off a strength circuit with a burst of cardio.
Kettlebells also make it easy to modify certain movements. Whether I’m training clients or simply giving advice to other gym-goers, I always suggest performing exercises like planks, mountain climbers, jack push-ups, or modified push-ups on kettlebells for two reasons: Not only do they add several inches of clearance to help deepen the range of motion, but they also provide the opportunity for a compound movement, like a renegade row, that increases the effectiveness of the workout. Additionally, because a standard floor exercise like a plank positions the wrist in an extended position, people recovering from an injury or dealing with wrist pain and tenderness can benefit from a kettlebell grip, which keeps the forearm, wrist, and hand aligned for greater comfort.
There is no one-size-fits-all solution when it comes to weight selection, as we all have different goals, abilities, and limitations. That said, if you were to invest in a single kettlebell or set, aim for a moderate weight of 10 to 20 pounds for ultimate versatility.
Not all kettlebells are created equal. In fact, some may be safer and easier to use than others. Marcotte recommends choosing kettlebells made from durable materials like iron or steel (a grippy neoprene surface is an added bonus, according to Durkin). “I also recommend finding a kettlebell that’s molded in one solid piece. This creates a strong, reliable handle. The last thing you want is for your handle to fly off the bell when you swing,” Marcotte says.
While Durkin says kettlebells are especially useful for working unilaterally to correct imbalances or alignment issues (think side lunges or lawnmower rows on one side), you want the option to work bilaterally for an effective total-body workout. That means Marcotte says you should prioritize comfortable handles that are wide enough to accommodate both hands and have enough room to avoid rubbing or pinching your pinkies during your workout. Marcotte also recommends a stable, flat base that will keep you from rolling over and is easier to store.
Durkin says color-coded kettlebells are also helpful because they allow you to quickly distinguish weights without losing momentum during your workout.
“I love Perform Better kettlebells,” says Durkin. “They’re made from high-quality iron ore, have a void-free surface, a one-piece casting, and a wide, flat machined base.” Choose from 22 different weights, from 2 to 60 kilograms, for a range that fits your current fitness level or strength goal.
Marcotte’s favorite kettlebell is Rogue Fitness because it ticks all the boxes when it comes to kettlebell selection. “Rogue’s customer service is top-notch,” he says. “I also personally love the aesthetics of Rogue’s equipment. Their equipment is sleek and looks clean even after years of use.”
When I bought this cast iron kettlebell over 10 years ago, I never imagined what an indispensable tool it would become in my home fitness routine. It features comfortable handles that are wide enough to perform bilateral movements, from Romanian deadlifts to upright rows, and its vinyl housing provides maximum stability for forward plank movements. I bought it at 20 pounds, which I think is perfect for unilateral movements and fairly light for both hands when I’m looking to increase my rep range.
The color-coding of this three-piece kettlebell set will help you quickly identify the appropriate weight you want to work with before your heart rate drops. With their weight in the lower range, they are ideal for workouts that require high repetitions to help stimulate slow-twitch muscle fibers that contribute to endurance.
Like its dumbbell counterpart that we already know and love here at UnderlinesThis adjustable kettlebell lets you keep a wide range of weights on hand without adding clutter to your cramped home gym. Simply turn the weight selection dial to unlock six weight levels ranging from 8 to 40 pounds.
When it comes to affordable and durable kettlebells, there’s no better deal than this option from Amazon Basics. Between its vinyl coating to protect your floors and minimize noise and its wide handlebars to accommodate a range of movement patterns and hand positions, this handy kettlebell is a smart addition to any fitness routine.
This one is a bit of a wild card, but it’s an absolute must-have if you want to use the dumbbells you already own. As seen on Shark Tank, this new device attaches to your dumbbell handle using its secure latch so you can swing and snatch with your dumbbells up to 55 pounds.
Whether you’re competing in a powerlifting competition or challenging yourself to lift heavier and better than the day before, consider this competition-grade kettlebell. It’s made with a hollow core that eliminates the need for noisy, distracting internal fillers, and its geometric handle is designed to absorb chalk faster, so despite your sweaty feet, you’ll have an easier time hitting maximum reps with impeccable form.