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If you’re looking for a way to improve your strength and endurance, a kettlebell workout could be the perfect solution. 

But before you start getting into kettlebell exercises, it’s important to understand how they work and the best ways to use them. Here, the Kinta Fitness team discusses everything you need to know about kettlebells so you can start seeing results fast.

If you are looking for weight lifting equipment and a kettlebell for your home gym, at Kinta Fitness we have a huge range of high quality fitness equipment for you to choose from that will help you achieve your goals.

What are Kettlebells?

A kettlebell is a type of weightlifting equipment that looks like a cannonball with a handle attached.

Kettlebells are used for a variety of exercises that can target the upper and lower body. Kettlebell exercise first became popular in Russia in the early 1800s, and is now used by athletes all over the world.

They offer a full-body workout because they require the use of multiple muscle groups at once. The exercises with kettlebells can be performed with one hand or two hands, and they can be combined with other types of exercises to create a well-rounded workout routine.

Whether you're looking to improve your strength, endurance, or flexibility, kettlebells are an excellent piece of equipment to add to your workout routine.

The Benefits of Kettlebell Exercises

Although there may be multiple kettlebells at your gym, you might not know some of the benefits that they can bring, if you incorporate them into your workout routine.

Let us tell you some of the benefits of using or buying a kettlebell set.

Improve your cardio fitness

Have you ever done a High Intensity Interval Training (HIIT) session? If you have and enjoyed it then you might like kettlebell workouts too.

Kettlebell workouts are a bit similar to a HIIT workout, as they consist of a short and intensive burst of energy that is followed by a quick rest.

Doing this exercise will increase your heart rate similarly to you doing jump training, which correlates to an increase in oxygen intake.

If you are thinking of maintaining good cardiovascular fitness then kettlebells are a good option.

Boost your core strength & stability

Exercising with kettlebells is a great way to improve your core strength and stability. Exercising with kettlebells will work your upper body, lower body, and core all at the same time.

This full-body workout helps to improve your hip mobility and strengthens your stabiliser muscles.

Exercising with a kettlebell also helps to improve your cardiovascular endurance and increase your anaerobic threshold. They are a great way to get a full-body workout without having to go to the gym.

Furthermore, some kettlebell workouts only use one arm which will strengthen your core strength and improve stability as you move the kettlebell.

You can use kettlebells at home or even outside. Simply put, they’re one of the best ways to get in shape.

Improve your body awareness & coordination

Exercises that use a single kettlebell are a great way to improve body awareness and coordination. By working with a kettlebell, you are able to keep your arms straight and move your upper body in multiple planes of motion.

This full-body workout helps to improve the mobility of the hip and coordination. As a result, you are able to become more aware of your body as you are switching hands and doing many variations with the kettlebell.

In addition, exercising with kettlebells can help to improve balance and proprioception. By working with a kettlebell, you can help to improve your overall strength, coordination, and body awareness.

Build muscle

Exercising with kettlebells can help build muscle because they use a heavier weight than other types of exercises, such as dumbbells. They also work the arms and upper body more than the lower body. This results in a full-body workout that helps to build muscle mass.

In addition, exercising with kettlebells requires more hip mobility than other types of exercises. This helps to improve joint stability and increase the range of motion of the hips, which can lead to increased muscle growth. Therefore, they are an effective way to build muscle and improve joint stability.

Ultimate fat-burning exercises

The amount of fat that you can expect to burn during a kettlebell workout depends on a few different factors, including the intensity of your workout, the kettlebell weight and the type of exercises that you are doing.

However, one study found that men who did a full body workout with a kettlebell burned an average of 201 calories in just 20 minutes.

In addition, another study found that women who did a 30-minute kettlebell workout burned an average of 11.7 calories per minute, which is equivalent to calorie expenditure during running at a 6-minute per mile pace.

Thus, working out with kettlebells can be very effective for burning body fat. To maximise fat loss, it is important to keep your arms straight and focus on exercises that work the upper body and improve the mobility of your hip.

The Different Types of Kettlebells

Kettlebells are a great way to add an extra challenge to your workouts, and there are a variety of different types available to choose from.

You might not have noticed but there are actually two main types of kettlebells in most commercial gyms and home gyms. Let us tell you the difference between the two and which one might be suited for you.

The cast iron kettlebell

The cast iron kettlebell is what comes to mind for most people when someone talks about a kettlebell. That is the case because cast iron kettlebells can be seen in most commercials, CrossFit, and home gyms.

Cast iron kettlebells are also known as the “Russian” style kettlebell. One of the main benefits of the classic cast iron kettlebell is that they are more affordable making it accessible to everyone as you can find it in your nearest store.

Who should use the cast iron kettlebell?

The classic cast iron kettlebell is made for those who are occasionally lifters and those who train recreationally or regularly. They are for those who need to do two-handed movements like swings and goblet squats.

In addition, a new user might not be used to gripping the handles so using the cast iron kettlebell will be better as they have a wider and more reliable handle.

Competition kettlebell

“Girya” also known as the competition style kettlebell is made out of steel. The competition kettlebell is different from the regular cast iron kettle because of it has a smaller handle diameter.

The dimensions of the competition kettlebells are all regulated and the handle will align with the bottom portion of the bell.

The handles are designed to be slim and skinny so that athletes are able to do seamless one-arm movements in competitions.

Who should use the competition kettlebell?

The competition kettlebell should be used by athletes that wish to participate in professional competitions. Due to its smaller handles, those who wish to use it will need to be able to fit both of them within the handles’ width.

What kettlebell weight should I start with?

When you are starting your strength training journey, including exercises with kettlebells is a great way to build muscles and strengthen your core strength.

Generally, most kettlebell weights range from 8kg to 48kg. Depending on your strength level, you should lift accordingly. If you are a beginner, you should not lift too heavy to prevent injuring yourself.

In most cases, men should start with a 16kg kettlebell while women should be lifting from 8kg.

You might be thinking that those are not really heavy, but kettlebells are known to activate different muscles that you might not have used before like the back, abdominal, and upper leg muscles.

During a kettlebell training session, your workout will be combined with high-intensity interval sets (HIIT). After the training session has ended, it is guaranteed that these muscles will be on fire.

So it is best to start light and slowly lift heavier kettle weights.

Are kettlebells better than weights?

Kettlebell weights have many benefits, making them better than traditional weights for some users.

For one, kettlebells are often a better option for those who are looking to build functional strength. This is because exercising with kettlebells often involves both the upper and lower body, as well as a great deal of core work.

Additionally, kettlebells can be used for a variety of exercises beyond the standard deadlift or bicep curl.

For example, kettlebell swings are an excellent way to work the posterior chain muscles, while Turkish get-ups challenge both coordination and stability.

Ultimately, kettlebells offer a more well-rounded workout than traditional weights, making them a better choice for those who are looking to build strength and improve their athleticism.

Workouts with a kettlebell for beginners

If you are new to working out with kettlebells don’t worry because we got your back. Let us explore some exercises for beginners to get you used to the kettlebells.


The kettlebell slingshot is a basic exercise that will get you started with kettlebells. The workout is fairly simple as it involves passing the kettlebell from one side to the other side of your body and one hand to the other.

It is a great exercise because it gets you used to the weight of the kettlebell while also working the shoulder, arms, core, and grip.

Kettlebell Single Arm Deadlift

Another great kettlebell workout for beginners is the kettlebell single arm deadlift.

  1. Stand around shoulders width apart with your toes pointing outwards, bent your legs to the point where the kettlebell is held by your extended arm. Keep your back straight and bent slightly forward.
  2. Lift the kettlebell upwards with your legs and back by extending them and pushing the hip forward.
  3. The kettlebell is brought close to the body upwards until the whole body is upright.
  4. Hold the tension as you bring your hips and buttocks backwards so that you can lower the kettlebell to the floor

Kettlebell Goblet Squat

The kettlebell goblet squat is a great way to build lower body strength and improve your squatting technique.

  1. Start by holding a kettlebell at chest level with both hands.
  2. Then, keeping your back straight and your core engaged, lower yourself into a squatting position. Be sure to keep the kettlebell close to your chest as you squat down; this will help to maintain good form and prevent the kettlebell from pulling you forward.
  3. Once you reach the bottom of the squat, drive through your heels to return to the starting position.

Start with a light kettlebell weight and perform 3 sets of 12 reps. As you get stronger, you can increase the weight of the kettlebell and/or the number of reps and sets.

The kettlebell goblet squat is a great exercise for building lower body strength and improving your squatting technique.

Get the Advice & Support Your Need From Kinta Fitness

Choosing to incorporate kettlebells into your fitness routine is a great way to build your strength, endurance, and overall body stability. They are great fitness equipment to have in your home gym and should consider investing in them.

If you are looking for high-quality kettlebells, at Kinta Fitness, we have a huge selection of kettlebells and kettlebell sets available for you.

FAQs - Kinta Fitness

Do you have a physical store that I visit?

If you want to come down to our warehouse at Malaga, Western Australia our excellent support team will be happy to answer any queries you have about our product.

Our warehouse business hours are:

9 am – 5 pm Monday to Friday

9 am – 4 pm Saturdays

11 am – 3 pm Sundays

I want to start my own home gym, where do I start?

Home gyms can be expensive and it’s hard to find the right one that fits your needs.

Kinta Fitness was founded by our owner Joe Paps, Ex Special Forces Army Veteran who suffered from joint pain when he ran or worked out at home due to his busy work schedule but didn't have time for an injury rehabilitation session afterwards because the cost wasn't something they could afford every month.

He believes everyone should have access to a facility where there's support in building fitness goals while staying within budget - which is why we offer facilitation services along with product guidance suited towards anyone looking into purchasing their own gym equipment

Will the equipment come set up?

The Kettlebell comes in a box, but Kinta kettlebell racks come flat packed in a box with all the bolts and instructions inside.

If you require assistance in setting up and you are located within 40km to our warehouse we can send a team of our own specialists to expedite set up for an additional fee.

What if I get shipped the wrong item?

We want to make sure you get your items as quickly and hassle-freely with our store! If there is a problem, just photograph a note of what was shipped wrongfully or not fully functioning on arrival - then email through at admin@kintafitness.com.au.

We'll take care of everything from here including sending back the package to our warehouse at no charge to you with your chosen carrier.