New to kettlebells? Try this no-swing full-body workout

Many of my personal training clients have previously injured their lower backs doing kettlebell swings without proper form. While it’s a fantastic move for building strength and power, it’s easy to get wrong if you haven't learned to both brace your core and hip hinge at speed.

If you’re new to kettlebell training there are a few alternative exercises that are more beginner-friendly. Fitness trainer Fiona Judd shares six accessible but still challenging exercises that will work your entire body and improve muscular endurance (your muscle’s ability to sustain repeated effort).

How to do the no-swing kettlebell workout

Judd recommends performing each exercise for 10 to 12 repetitions (on both sides if applicable). Rest for 45 seconds between moves and aim for three to four rounds, depending on the time you have available and your fitness level.

In the video, Judd uses a 15lb and 20lb kettlebell but recommends choosing a weight that is challenging for you. Judd is using soft kettlebells from WeGym.

Judd's first exercise combines a hip hinge movement with the sumo RDL (RDL stands for Romanian deadlift and the sumo element refers to a wide stance, wider than shoulder/hip width) and a squat movement with the sumo squat pulse. This is a helpful way to compare the two movement patterns before trying a kettlebell swing. Many people squat instead of hip hinge when swinging the kettlebell between their legs.

How weight training improves grip strength and why that matters

As you’d expect, grip strength helps us hold, pull and lift objects and comes into play when we are opening a jar, throwing a ball or carrying groceries.

Kettlebell training (and other types of weight lifting) improves grip strength by engaging the muscles in your hands and forearms to maintain a firm hold on the handle.

As well as playing a crucial role in daily activities, it’s also been found to be an important marker of overall health and longevity. A 2024 study published in the Journal of Health, Population and Nutrition found that weaker grip strength is linked to an increased risk of health problems, including heart disease, arthritis, type 2 diabetes and osteoporosis.