Perfect Kettlebell Exercises to Sweat You Out in Seconds
Among many types of equipment found in the gym, the kettlebell is said to be the most underappreciated. While it’s quite apparent that many gym-goers tend to line up for the treadmill, bench press, dumbbells, and more, you should not miss out on the power of kettlebell. Aside from its simplicity, kettlebell exercises provide you a host of benefits that you can also reap without using far more complex gym equipment.
Kettlebells are mainly used for strength training. They can be an excellent alternative for training with dumbbells. However, they offer a different purpose than dumbbells. The kettlebell’s shape trains your muscles differently as its weight is distributed differently from the dumbbell. The equipment requires your wrists as well as your forearms to engage in physical activity.
Why you should start doing kettlebell exercises
Kettlebell exercises are easy to perform. As long as you have a kettlebell, you can do physical fitness activities without going to the gym.
Apart from convenience, the ultimate reason why you should start adding kettlebell in your fitness program is its potent health benefits. Here are some amazing perks you’ll reap with kettlebell exercises:
- Increase heart rate
- Burn fats
- Tone muscle
- Build up your strength and stability
- Develop a more robust posterior chain
- Improve mobility
- Promote body awareness and coordination
- Ramp up cardiovascular health
- Boost grip strength
- Maintain joint strength
Kettlebell exercises to try
Here are beginner-friendly kettlebell exercises to get started with:
This functional exercise is a must if you want to engage your butt, quads, and hamstrings.
- Stand with feet shoulder-width apart, pointing out slightly.
- Grip the sides of the kettlebell handle using both hands and place at chest level.
- Bend knees and hips to squat, ensuring you bring down your butt past the knees.
- Use heels to stand back up.
2. Kettlebell swings
This kettlebell exercise targets the toning of your butt, legs, and lower back.
- Stand with feet shoulder-width apart.
- Hold the top of the kettlebell handle using both hands.
- Bend knees slightly, hinge forward with your hips to swing the kettlebell between your legs. Remember not to use your arms to swing the tool—your aggressive thrust should do it.
- Return to standing up by using the momentum of your swing to bring the kettlebell to the chest level.
- Ensure you squeeze your butt when standing back up.
3. Single-arm kettlebell swing
This kettlebell exercise aims to target the shoulders, back, hips, legs, and glutes. This is the one-hand version of the previous exercise.
- Stand in the kettlebell swing position.
- Use one hand to grip the kettlebell handle instead of two. But swing your free hand as well to help drive momentum.
- Alternate hands when the kettlebell reaches behind your legs.
- Keep alternating for at least ten reps on each side.
4. Push presses
Mimicking weight lifting, push presses will work out your arms, hamstrings, calves, and glutes.
- Stand with feet shoulder-width apart.
- Hold a kettlebell per hand, with palms facing out and arms bent, so the kettlebells are placed at both shoulders.
- Bend your legs slightly and stand back up, raising both weights as you go. Press in one fluid motion.
- Lower the weights back to resting in your shoulders.
- Repeat the exercise.
5. Two-arm kettlebell row
This targets the engagement of the back, arms, and shoulders.
- Stand with your feet slightly apart, knees slightly bent, and have two kettlebells in front of each foot.
- Bend over to hold the kettlebells and pull them toward the stomach.
- Ensure your elbows are close to your torso.
- Lower the kettlebells and repeat.
6. Figure of eight
This intermediate kettlebell exercise aims to tune the arms, back, and abs.
- Stand with feet hip-width apart.
- Position yourself in a quarter squat position. Straighten your back and maintain your chest up.
- Hold a kettlebell using your left hand. Swing it around the outside of the left leg and back between legs.
- Pass the kettlebell to the right hand, then swing around the outside of the right leg.
- Continue the motion, mimicking the basketball drill.
- Switch directions and repeat the process.
Deadlifts are great for engaging your butt and back of the legs. It trains your core as you need to tighten your abs in the process.
- Stand with feet hip-width apart, and knees slightly bent.
- Using both hands, grip your kettlebell in front of your thighs with palms facing in.
- Bend your hips, push your butt back, lower your torso, and distribute your weight onto the ground.
- Maintain a flat back, and shoulders pulled back. The torso should be parallel to the ground.
- Engage and tighten your core as you push through your heels to stand back up. Maintain straight arms as you go.
- Pause and squeeze your butt as you reach the top.
8. Flutter kicks
This works out your core and the lower abs.
- Lie down on a yoga mat and hold the kettlebell by the bell with both hands. Raise the kettlebell above your shoulders.
- Lift your shoulders and upper torso from the mat.
- Raise legs off the ground and flutter kick moderately.
- If your back comes off the mat or you feel a strain, raise your legs even higher.
9. Kettlebell push-up
This kettlebell exercise is recommended for advanced learners who want to engage their chest, core, arms, and back. It is basically a push-up with kettlebells added in the scene.
- Hold yourself in a push-up position with two kettlebells resting underneath your torso.
- Grip the handles then start pushing up.
- Then, lower yourself before pushing up again.
- Maintain straight back and legs as you push up and down.
Now that you have proven how effective and powerful a kettlebell is, you can then start adding it to your physical fitness routines. With its vast array of benefits, you can never go wrong with kettlebell exercises. Here’s a more in-depth mastery course to get you immersed with kettlebell exercises, Kettlebell Fitness Training – The Easy Way to Maximum Fitness.