Get Strong and Fit with These Kettlebell Workouts
To help you get started, we’ve put together a list of some of the most effective kettlebell exercises for achieving total-body fitness:
1. The Kettlebell swing: This is arguably the most well-known kettlebell exercise, and for a good reason. The swing strengthens your hips, glutes, hamstrings, and core while also working out your shoulders and upper back muscles. To do this exercise, begin with a kettlebell a few feet in front of you on the ground. Stand with your feet shoulder-width apart, toes pointed forward, knees slightly bent, and engage your core. With an overhand grip, grab the handle of the kettlebell, hinge at your hips, and swing it through your legs. Keep your spine straight and your chest up as you thrust your hips forward and swing the kettlebell back up to shoulder height.
2. Kettlebell goblet squat: The goblet squat is a classic kettlebell exercise that targets your lower body. It helps to strengthen your quads, glutes, and hamstrings while also challenging your core. Hold a kettlebell close to your chest with both hands, elbows pointing down toward the floor. Stand with your feet shoulder-width apart. Sit back into a squat, keeping your chest up and your back straight. Push through your heels to stand back up.
3. Kettlebell deadlift: This is a fundamental exercise that targets your back, glutes, hamstrings, and core. Begin with the kettlebell on the ground in front of you. Stand with your feet hip-width apart. Bend your knees and hinge at your hips to reach down and grab the kettlebell with both hands, palms facing your thighs. Keep your back straight and your core engaged as you stand back up, bringing the kettlebell with you.
4. Kettlebell push press: This exercise targets your shoulders, triceps, and core. Hold a kettlebell in each hand at shoulder height, palms facing each other. Keep your feet hip-width apart. Dip down slightly at the knees, then straighten your legs explosively and press the kettlebells overhead. Lower the weights back down to your shoulders.
5. Kettlebell Turkish get-up: This is a challenging exercise that targets your entire body. It works your mobility, stability, and core strength. Lie on your back with your right arm extended straight up toward the ceiling, holding a kettlebell with your right hand. Bend your right knee so your foot is flat on the ground. Roll onto your left side and use your left hand to push yourself up into a seated position. Bring your right leg underneath you and place your right foot flat on the ground. Press the kettlebell straight up, and stand up while keeping the arm holding the kettlebell extended. Reverse the movement to return to the starting position.
6. Kettlebell snatches: This is a powerful full-body exercise that targets your shoulders, back, core, and legs. Start with the kettlebell on the ground in front of you, then swing it up to shoulder height (using the same technique as the kettlebell swing). From there, forcefully push the kettlebell upwards, locking out your elbow and shoulder at the top of the movement. Lower the kettlebell back down to the starting position and repeat.
7. Kettlebell clean and press: this exercises work your entire body, including your shoulders, triceps, core, back, hips, and glutes simultaneously. Start by gripping the kettlebell in one hand and sit back into a mini squat preparing to clean the kettlebell. Next, snap (not swing) the kettlebell up to your shoulder, with your hand resting on the outside of the kettlebell ball. Then, press the kettlebell overhead while maintaining tight core muscles. Lower the kettlebell down your chest and release it with control as it passes your knees to finish the clean.
These are just a few examples of the many different kettlebell exercises you can incorporate into your workouts. When performing these exercises, always remember to start with light weights and focus on proper form and technique. Gradually increase the weight as you become more comfortable with each movement.
One benefit of kettlebell workouts is that they're incredibly time-efficient. Just a few sets of these exercises can leave you feeling like you've had a full-body workout. Kettlebell training is also accessible to people of all fitness levels, making it an excellent choice for anyone looking to get started with strength training.
In conclusion, kettlebell training can be an effective way to reach your fitness goals whether you're a beginner or an experienced lifter. Incorporating these exercises into your routine a few times a week, you can quickly improve your strength, endurance and overall fitness. By using these best kettlebell workouts, you’re sure to get stronger and fitter than ever before.