Settings, Goals, Assessing Fitness, and Training Safely

Assessing Fitness

Four simple self-tests — deadlift, squat, one-arm press, and plank — to gauge whether you have the core stability, shoulder mobility, and base strength to begin kettlebell training safely.

Are You Ready to Lift?

You don't have to be fit or athletic to begin kettlebell training. But you do need some control over your body to train safely and free of injury.

Before you pick up the kettlebell for your first session, run through these four simple tests of core stability, shoulder stability, and hip and trunk mobility. If you pass them, you have the base-level readiness to begin your program with confidence.

The Four Assessments

1. Kettlebell Deadlift

Tests center-of-gravity control and a strong, stable base.

2. Squat

Tests leg strength, endurance, and full hip range of motion.

3. One-Arm Press

Tests core stability and shoulder girdle stability and mobility.

4. Plank

Tests stability of the hips, shoulders, and midsection.

Assessment 1: Kettlebell Deadlift

Figure 4.1 Kettlebell deadlift.

Figure 4.1 Kettlebell deadlift.

With the kettlebell on the ground, stand with your feet shoulder-width apart and the kettlebell just in front of you (figure 4.1a). Keep your chest lifted as you sit back with your hips until your hands can reach the handle (figure 4.1b). Grab the handle with both hands and stand up by pressing your feet into the ground until your body is fully upright (figure 4.1c). Repeat by sitting back to lightly touch the kettlebell to the ground.

Do 10 controlled reps with a light weight, then repeat with a more challenging weight.

Women — Suggested Loads

Start with 8 kg (18 lb) for 10 reps, then 12 kg (26 lb) for 10 reps.

Men — Suggested Loads

Start with 16 kg (35 lb) for 10 reps, then 24 kg (53 lb) for 10 reps.

This basic exercise teaches you to keep your center of gravity aligned vertically over your base of support. Center-of-mass control matters because kettlebell training involves dynamic movements — a strong, stable base will keep you safe when swinging the kettlebell.

Modification: Place the kettlebell on a short box or step to reduce the range of motion if you can't reach the floor with control.

Assessment 2: Squat

Figure 4.2 Squat.

Figure 4.2 Squat.

Stand with your feet shoulder-width apart or slightly wider (figure 4.2a). The right stance varies by person — it might be shoulder-width for you but 1.5× shoulder-width for someone else, depending on flexibility, height, limb length, and leg strength. If you're not very flexible yet, you'll likely feel more stable with feet wider than shoulder-width.

Sit the hips back and down, as if sitting in a chair, keeping your chest lifted and trunk arched as much as possible (figure 4.2b). Press the heels of the feet firmly into the ground — do not let the heels rise or weight shift onto the toes. In the ideal squat, you sit all the way down to full range of motion in the bottom position. From the bottom, stand up by pressing your feet firmly into the ground.

Repeat for 10 repetitions.

It may take time to develop full-depth flexibility — that's fine. Work at your current range and aim to improve it over time.

Strong legs are a by-product of kettlebell training. Pay close attention to your legs and feet — they are your connection to the ground and the foundation from which strength, power, and endurance are developed.Modification: Squat onto a chair or box to reduce range of motion if needed.

Assessment 3: One-Arm Press

Figure 4.3 One-arm press.

Figure 4.3 One-arm press.

Stand with your feet shoulder-width apart (figure 4.3a). Use two hands to pick up a kettlebell and position it in the working hand (figure 4.3b). Keep your legs straight and your midsection firm — tight but not tense.

Inhale Deeply

Prepare to press.

Press and Exhale

Push the kettlebell directly up over your shoulder, exhaling on the way up. Press until your arm is straight with no bend in the elbow, and the kettlebell is directly over your feet — your base of support (figure 4.3c).

Pause Overhead

Inhale again while the kettlebell is locked out overhead.

Lower

Exhale and let the kettlebell drop back to your chest (figure 4.3d).

Do 3 repetitions with each arm.

Modification: Select a lighter kettlebell, or use a light dumbbell or weight plate to make the movement easier to perform correctly.

Assessment 4: Plank

Figure 4.4 Plank.

Figure 4.4 Plank.

Start in a facedown position on the floor. Make tight fists with both hands and bend your elbows so each arm forms a right angle between forearm and upper arm. Keep your abdominal muscles tight and hips pressed forward (in line with the spine), and stay balanced on the balls of your feet (figure 4.4). Balance yourself on your forearms and toes with nothing else touching the ground.

Starting Hold

Hold the position for 30 seconds.

Work Up To

Build to a 1-minute hold over time.

Modification: Elevate the upper body (forearms on a bench or step) to decrease difficulty while you build the strength to perform a flat plank.

What Your Results Mean

Passed All Four

Your basic fitness is sufficient to begin kettlebell training safely. Start with gradual progress and a conservative load, keeping the volume manageable as you build technique.

Struggled With Any

Commit 2 weeks to practicing the four exercises to develop more strength and confidence before progressing to the full kettlebell program.

Passing these assessments is not a strict requirement to begin kettlebell training. They exist to give you confidence that you have adequate strength and control for the more vigorous training that lies ahead.

Edit this pageorReport an issue

Setting Goals

How to set SMART goals — specific, measurable, attainable, relevant, and timely — that turn vague intentions into a concrete kettlebell training plan you can actually follow.

Training Safely

Best practices for kettlebell training — quality over quantity, monitoring exertion, warm-up and cool-down, taking your time, and staying injury free for the long haul.