Molly Flores/CNN Underscored
Investing in at-home gym equipment like kettlebells is one of the smartest steps you can take towards improving your overall strength, solidifying your core stability and renewing your sense of excitement about getting in your daily physical exercise fix.
While not quite a dumbbell and not quite a push-up stand, the kettlebell marries features of both external weight and easy grip to support you in a range of push and pull movements. As a personal trainer with a specialization in orthopedic exercise, I never hesitate to recommend a single or pair of kettlebells to both advanced athletes or those just getting started on their fitness journey both for their ability to activate deep stabilizer muscles and for how well they slash the monotony of typical gym workouts (ever tried a couple sets of dumbbell swings to get in some cardio instead of slaving 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 deviate from tried-and-true dumbbells and challenge your core and center of gravity in different ways, you’ll be pleased to know kettlebells carry numerous benefits. “Unlike traditional dumbbells, where the weight is evenly distributed on both sides of the handle, most of the weight in a kettlebell is concentrated towards 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 you’d experience when training with dumbbells or barbells. This simple deviation in mechanics challenges both your mind and musculature in new ways, leading to new muscle fiber adaptations or hypertrophy (or, as the kids call it, “gains”).
When we think of hitting the gym, we often romanticize muscle growth or cardiorespiratory endurance. While kettlebells can certainly help you achieve both, they’re particularly adept at helping you develop grip strength, “which is crucial for any athlete as well as activities of daily living,” says Todd Durkin, personal trainer and mindset trainer to 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 training you want to add to your routine to help you feel stronger in everyday life, it’s functional training through the use of kettlebells. “The design lends itself well to fluid, natural, multi-directional movements that translate into real life,” says Marcotte. “Life happens in all different directions at all different speeds, and that’s exactly how you can train with kettlebells.” So, whether you’re carrying groceries from your car to your kitchen, keeping up with your kids, or taking up team sports, Marcotte says “the fluidity and versatility of kettlebell training can prepare you for the demands of everyday life.”
Lastly, kettlebells boast a level of versatility that’s hard to beat, making them a wise investment for both advanced and beginner athletes alike in power-focused, conditioning and mobility settings, according to Marcotte. If you’re working with a tight space or looking to take your sweat sessions outdoors, he also says their compact size and portability makes them worth the spend.
The best kettlebell for beginners is going to be the lowest you can go. Adding external force to a movement can destabilize alignment, so always start with light weights, generally in the 3- to 5-pound range. The benefits of investing in a kettlebell set or adjustable kettlebells (we reveal our favorites down below!) is that you can incrementally up the ante when you feel prepared to add more reps to your set or reduce the amount of rest you require in between sets.
The best kettlebell workout is one that a) gets you closest to your specific goals and b) feels challenging enough to activate your targeted muscle groups without compromising your form. Naturally, kettlebell swings are a fan-favorite for the aforementioned reasons: They’re fairly simple to master (simply grip the handle with both or one hand), lock in your core, hinge at the hips with knees slightly bent and use power from your glutes and hamstrings to rock the kettlebell forward at about shoulder height. This exercise doubles as both a strength and cardiorespiratory workout, giving you plenty of bang for your buck whether you’re warming up with a lighter kettlebell or topping off a strength training circuit with a blast of cardio.
Kettlebells also make it easy to modify certain movements. Whether I’m training clients or simply offering advice to fellow gym enthusiasts, I always offer the option of performing the likes of planks, mountain climbers, push up jacks or modified push ups on kettlebells for two reasons: not only do they add several inches of clearance to help deepen range of motion, but they offer the option of a compound movement, like a renegade row, which boosts the efficiency of the workout. Additionally, because a standard floor exercise like a plank positions the wrist in extension, those recovering from an injury or experiencing wrist pain and sensitivity might benefit from gripping onto a kettlebell, which keeps the forearm, wrist and hand in alignment for added comfort.
There’s no one-size-fits-all solution to weight selection given we all have different goals, capabilities and limitations. That said, if you had to invest in only one kettlebell or set, aim for a moderate weight of 10 to 20 pounds for ultimate versatility.
Not all kettlebells are created equally. In fact, some might be safer and more user-friendly than others. Marcotte recommends choosing kettlebells made from durable materials like iron or steel (bonus points for a grippy neoprene surface, according to Durkin). “I also encourage finding a kettlebell that is cast in one solid piece. This helps to create a strong and reliable handle. The last thing you want is your handle flying off the bell when you’re doing a swing,” says Marcotte.
While Durkin says kettlebells are particularly useful for working unilaterally to correct any imbalances or alignment issues (think: lateral lunges or lawnmower rows on one side), you want the option to work bilaterally for an efficient full-body workout. That means Marcotte says you should prioritize comfortable handles wide enough to fit both hands with enough clearance to avoid rubbing or pinching your pinkies during your workout. Marcotte also recommends a stable and flat base that’ll prevent you from rolling over and that will be easier to store.
For Durkin, color-coded kettlebells are also helpful in allowing you to distinguish weights quickly without losing momentum during your workout.
“I like kettlebells from Perform Better,” says Durkin. “They feature high-quality iron ore, a void-free surface, single-piece casting and wide flat machined base.” Choose between 22 different weights between 2 to 60 kilograms for a range that suits your current fitness level or strength goal.
Marcotte’s favorite kettlebell is from Rogue Fitness because it checks all the boxes you should be looking for when it comes to kettlebell selection. “Rogue’s customer service is top-notch,” he says. “I also personally love Rogue’s aesthetics of their equipment. Their equipment is sleek and looks clean even after years of use.”
When I purchased this cast iron kettlebell over 10 years ago, I never realized just how instrumental to my at-home fitness routine it would become. It features comfortable handles wide enough to perform bilateral movements from Romanian deadlifts to upright rows and its vinyl casing ensures maximum stability in plank-forward movements. I got it at 20 pounds, which feels just right during unilateral movements and on the lighter side for both hands for when I’m looking to boost my rep range.
The color-coded nature of this three-piece kettlebell set will help you quickly identify the appropriate weight you’re looking to work with before your heart rate dips. Thanks to their weight on the lower range, they’re ideal for workouts that call for high reps to help stimulate those slow-twitch muscle fibers that assist with endurance.
Like its dumbbell counterpart we already know and love here at Underscored, this adjustable kettlebell allows you to keep a wide weight range 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.
As far as affordable and durable kettlebells go, it doesn’t get much better of a deal than this option from Amazon Basics. Between its vinyl coating to protect your floors and minimize noise to its wide handlebar to suit a range of movement patterns and hand positions, this practical kettlebell is a wise addition to any fitness routine.
This one’s a bit of a wildcard, but a definite must-have if you want to make use of the dumbbells you already have. As seen on Shark Tank, this novel device grips onto the handle of your dumbbell using its secure latch so you can get to swinging and snatching with your dumbbells of up to 55 pounds.
Whether you’re competing in a powerlifting competition or competing against yourself to lift heavier and better than you did the day before, consider this competition-grade kettlebell. It’s made with a hollow core that omits the need for noisy and distracting inner filler and its geometric handle is designed to absorb chalk faster, so despite your dripping sweat, you’ll have an easier time squeezing out maximum repetitions with immaculate form.
Dr. Debi Johnson is a medical expert and health journalist dedicated to promoting well-being. With a background in medicine, she offers evidence-based insights into health trends and wellness practices. Beyond her reporting, Dr. Debi enjoys hiking, yoga, and empowering others to lead healthier lives.
