Some exercises, like kettlebell swings or rows, require you to hold the bell by the handle so that it is hanging down toward the ground. For other exercises, like windmills and push presses ...

"As with any form of training, consistency is key and I'd recommend up to three kettlebell sessions per week," shares Thompson Rule. "If you're a beginner, keep your sessions short - around 15 minutes ...

Your options are to either use two kettlebells (one weight in each hand) to row both arms at the same time, or one kettlebell to train one arm at a time. While keeping your back straight ...