The kettlebell is the most versatile single piece of equipment in existence. Every session draws from a complete library of movements sourced from Prevention's best KB exercises for women, Runner's World's KB obliques and abs protocol, and Fit&Well's grip strength and longevity circuit — all exercises included, zero repeats across the series.
Weight guide: Begin with 8 kg (17 lb) for most movements. Progress to 12 kg (26 lb) for swings, deadlifts, and lower body work when 8 kg feels controlled for 15+ reps. For pressing and windmill work, lighter is always smarter — technique before load.
Choose your focus
🔁
Hinge & Swing
Swings, deadlifts & hip-hinge patterns — the heart of KB training
Equipment: 1–2 kettlebells. One bell handles 95% of this series. A second bell (same or different weight) is optional for farmer's carry and advanced presses.