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Train smart
Show up, stack reps, and let the work compound.
Kettlebells give you strength, power, and conditioning in one tool - but only if you respect the technique. Pick the right bell, move well, and train consistently.
Quick wins
- 01Train 3 - 5 days a week. Less stalls progress; more burns most people out.
- 02Form first, weight second. A clean swing with 12 kg beats a sloppy one with 24 kg every time.
- 03Pick the right bell: most women start at 8 - 12 kg, most men at 12 - 16 kg. Go lighter for presses, get-ups, and flows.
- 04Mix the big patterns weekly: hinge, squat, press, pull, and carry. That covers everything that matters.
- 05Track your reps and bell weight. Progress without numbers is just a guess.