I'll be the first to admit that I find kettlebells intimidating—particularly the kettlebell swing. Powering a weight up to shoulder height and controlling its descent while keeping your back muscles safe is not easy.
That's why I was pleasantly surprised when Roxanne Russell, certified trainer and kettlebell aficionado, didn't recommend the swing as the best move for beginners. When I asked her what she suggests for people who are getting used to kettlebells, she listed the Romanian deadlift, goblet squat and halo.
Combined, the three moves will strengthen your legs, core and upper body, and help you get more confident with kettlebells so you can move onto routines like this slightly longer full-body kettlebell workout.
Here's how to do each exercise, with expert tips and guidance.
How to do Roxanne Russell's three-move kettlebell routine for beginners
- Kettlebell deadlift: 3 sets x 10-12 reps
- Kettlebell squat: 3 sets x 10-12 reps
- Kettlebell halo: 3 sets x 8-10 reps in each direction
"Choose a weight that challenges you but allows you to maintain proper form for 10-12 repetitions," says Russell. "Rest for 60 seconds between sets. And practice these exercises two to three times a week, gradually increasing the weight, if you want to see progress."
She suggests beginners start with a weight of 18-26lb for deadlifts and squats, and 9-18lb for the halo. Make sure you've nailed the form and technique for each move before you increase the weight.
Exercise guides
1. Romanian deadlift
Sets: 3 Reps: 10-12 Rest: 60sec
- Stand with your feet hip-width apart and hold a kettlebell in both hands in front of your thighs with an overhand grip, palms facing you.
- Engage your core and push your hips back to lower the kettlebell, keeping your spine neutral. Maintain a soft bend in the knees and keep the kettlebell close to your legs as you lower.
- Aim to lower the kettlebell to ankle height but pause when you feel a stretch in your hamstrings. The depth of your movement will depend on things like the length of your legs and your hamstring mobility.
- Drive through your heels and push your hips forward to return to the start.
Why you should do this move
"Deadlifts are a foundational movement targeting the posterior chain, including the glutes [the muscles in your butt], hamstrings, and lower back," says Russell. "Practicing it teaches proper hip hinge mechanics, which are essential for safe lifting."
The kettlebell swing is a hip hinge movement, too, but done at speed, so perfecting it first with the Romanian deadlift is a great idea.
2. Goblet squat
Sets: 3 Reps: 10-12 Rest: 60sec
- Hold the kettlebell at chest height and stand with your feet slightly wider than hip-width apart, with your toes pointing out.
- Bend your knees and push your hips back to lower, keeping your torso upright and pushing your knees out so they stay don't cave in.
- Go as low as your mobility allows, ideally until your thighs are parallel to the floor.
- Push through your heels and mid-foot to return to standing.
Why you should do this move
"The goblet squat emphasizes lower-body strength, mobility and core engagement. Holding the kettlebell in front of your chest provides a counterbalance, making it easier for beginners to maintain proper squat form," says Russell.
3. Kettlebell halo
Sets: 3 Reps: 8-10 each direction Rest: 60sec
- Hold the kettlebell upside down by the handles at chest height.
- Engage your core and carefully circle the kettlebell around your head, keeping it close to your shoulders and neck. Your torso should remain still as you move the kettlebell.
Why you should do this move
"The kettlebell halo is a fantastic upper-body exercise that works the shoulders, arms, and core while improving mobility and coordination," says Russell.
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