Google search “most valuable piece of gym equipment” and on nearly every list you will find the kettlebell. As home gym equipment they are effective and take up such a small storage space that many people even take them on trips when finding a gym can become a hassle. Several months ago I began to do a lot of research into these guys and decided to incorporate them into a couple workout sessions per week. I have done a lot of research into peoples favorite kettlebell exercises and made my own list of the most popular and effective exercises. These are the exercises I like to do at the end of a workout or after a HIIT session. I choose to do these in particular because they train two vital aspects: mobility and conditioning.
Which weight is right? Do I need two?
What makes kettlebells so beloved is that you really only need a single for a full body workout. Having two is nice but only using one allows your body to fully engage the stabilizer muscles. If your muscles are adapted to always pressing a balanced weight on both sides of your body then a single deadlift will be a breath of fresh air. As for how heavy you need, a decent rule of thumb is a kettlebell which you can curl eight times with one arm.
I like to do these exercises as a circuit. Go from one exercise to the next without stopping. At the end I take a 3 minute break and then go back to the beginning. I usually repeat this 3 to 5 times depending on whether I am performing after a regular workout or as a single workout.
1) Swings
Swings may be the most original movement of the kettlebell. They are both a strength and a conditioning workout and so there is no list complete without them. Place your legs slightly wider than shoulder length and swing the kettle bell to about eye level. Allow gravity to bring it back down between your legs. Allow your hips to hinge and then trust through your heels and repeat. Your legs should not bend. Try alternating hands for an even more effective movement.
2) Halos
Halos are not on every list but I decided to include them here because I believe most lifters are missing vital shoulder flexibility. This is a movement which will target neglected parts of your shoulders which years of over head press may have missed. Simply hold the kettlebell ball up (much like the pistol squat) with your hands on the handle and the handle pointing toward your feet. Raise it to eye level and make revolutions around your head. A full set is both directions.
3) Snatch
Whether you perform this with a barbell regularly or not these are invaluable for stabilizer muscles. You will be taking the kettle bell from the floor to all the way above your head. This is an explosive movement and I like to imagine a volcano shooting debris into the atmosphere. There are only two parts to this exercise: a pull and a press.
With the kettlebell at your feet grasp the handle. Quickly pull the kettlebell up to your shoulder. When it passes your head allow it to “flip” without striking your wrist. Then press it high above your head. To bring it back to earth simply perform the exercise backwards. Again, perform this with only one kettlebell to really strain the stabilizers.
4) Pistol Squat
Hold the kettlebell like the haloes with the handle pointing to the floor. Now stick one leg in front of you and carefully balance. Now perform a squat with only one leg. A full set will have equal reps on both legs, obviously.
So what I have here are only four basic movements. A kettlebell expert would likely omit one or two and add some of their own, but for beginners and those who want to jump right into the benefits of kettle bells then here is a simple circuit. I will write down what my workout looks like so you can take a screenshot below:
Kettlebell regime: 3 – 5 sets
Swings- 20 reps
Halos- 8 reps both directions
Pistol Squat- 8 reps each leg
Snatch- 8 reps each arm
SWF 
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