It’s important to use this underrated piece in your weight room more often. The kettlebell is a powerful, bell-shaped piece that can help you build major muscle.
This tool may be associated with the classic kettlebell exercises, such as the Turkish get-up or kettlebell swing. The kettlebell can be used for many purposes. It’s great for leg-day exercises such as squats and upper body movements like an overhead press. Because it distributes weight differently than a dumbbell (all in the middle and away from handle), the kettlebell can be used to do a variety of things. Kettlebells will require you to use your core more to efficiently move the load.
Here are the top kettlebell exercises, along with instructions on how to make them into a complete kettlebell workout. These moves can be used to start a kettlebell workout. Intermediate or advanced fitness levels may find these moves more challenging. You can lift heavier weights and increase the pace.
In lieu of doing a full kettlebell workout, you can incorporate some of my favorite exercises for women into your routines up to three times per week.
The bell is at your disposal.
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Time: 10 minutes
Equipment: Kettlebell (If this is your first time using kettlebells, you can go for 4 to 12 kg. If you find it too difficult and your form is not perfect, consider increasing your weight by 2 to 4.
Great for: Full body
Instructions: Select five moves from the list below. Next, perform 15 reps for as many rounds (AMRAP), in 10 minutes.
Alternately, you could do 12 to 15 reps and then move on to the next move. You can repeat the whole circuit of five moves three to four more times. Depending on your pace, this set of reps and sets could take up to 20 minutes.
Curl to Squat and Press
How to: Begin in a squat position, with a kettlebell in one hand, arms extended towards the floor between your feet, palms facing away. Curl weights to shoulder-level by bending elbows. Press through your heels to raise your feet. Next, rotate your palms inward to bring your biceps closer to your ears. To return to your starting position, reverse the motion. This is one rep. You can complete 15 reps before moving on to the next move.
Kettlebell Swing
How to: Stand on a hinge with your hips back and knees bent. Your torso should be pointing forward at 45 degrees. Hold the handle of a kettlebell in both hands. Keep your arms straight towards the floor. Straighten your legs and squeeze glutes. Next, lift your hips and extend your arms outward. You can reverse the motion by bringing the kettlebell between you legs. This is one rep. You can complete 15 reps before moving on to the next move.
You can find more tips to help you master the kettlebell swing.
Half-Kneeling Kettlebell Windmill
How to: Begin by kneeling on your left side. Next, bring your right foot towards your body. Keep your foot on the ground with your toes pointed toward the right. You will hold a kettlebell in the right hand. The kettlebell should be held at your chest. Next, lift the kettlebell overhead while keeping your eyes focused on the weight. Slowly lower your body until your left arm touches the ground. Continue lowering your body until your elbow and forearm touch the ground. Then reverse the motion and go back to where you started. This is one rep. Do 12-15 reps on each side before you move onto the next move.
Single-Leg Romanian Deadlift
How to: Stand with your feet below your hips, a kettlebell in each of your hands, and weights on your quads. Keep your palms facing the body. Keep your hips level and transfer all of your bodyweight to the left leg. Next, lower your torso and weights towards the ground by extending the right leg behind you. To return to the beginning, stop when your right leg and chest are parallel to the floor. This is one rep. You can complete 15 reps.
These tips will help you master the single-leg deadlift.
Farmers’ Carry
How to: Stand with your feet together and a kettlebell in your left hand. Keep your right hand on the hip. Engage your abs and move a little forward. This is one rep. Keep going for 15 steps. Next, hold the bell on the opposite side.
Take a look at all the benefits that a farmer’s carrying can bring.
Half Turkish Get-Up
How to: Lie on your back, right leg straight down on the ground, with the left leg bent at 45 degrees from the body. The left leg is bent so that the foot is flat on floor. Your left arm is extended toward the ceiling, elbow locked out. Pay attention to the kettlebell and press right arm into right arm. Then, sit up and touch your right forearm. Press through your right palm and left foot to raise hips in the air. Keep right leg straight. Slowly reverse this movement to return the body to its original position. This is one rep. Perform 10 reps per side.
Goblet Squat
Step 1: Stand with your feet shoulder width apart and hold a kettlebell in each hand. (Elbows bent) To lower your hips into a squat, push your hips back. To return to the beginning, reverse the motion. This is one rep. You can complete 15 reps before moving on to the next move.
These tips will help you master your goblet-squat.
Halo
How to: Stand with your feet together, with your hands facing you and the handle of the kettlebell in front of you. Keep your elbows bent and your body still. Next, circle the kettlebell around your head one time, keeping it at eye level. This is one rep. You should complete 15 reps in each direction and 15 in the reverse. Then, you can continue to your next move.
Kneeling Thrust to Pressure
How to: Sit on your heels, with one kettlebell in each of your hands, bend your elbows, keep your elbows straight, and place the weights against your upper arms. Press your hips forward, then lift yourself up to a high kneeling position. Use the momentum to rotate your palms away from your body. Then press the kettlebells overhead to straighten your arms and make sure your biceps are at your ears. To return to the beginning, reverse the motion. This is one rep. You can complete 15 reps before moving on to the next move.
Seated Overhead Press
How to: Sit cross-legged, with your back straight and butt on the ground. With a kettlebell in one hand, bend your elbows, keep your elbows short, and palms facing inward. Weights should rest against your upper arms. Rotate your palms away form your body, and then press the kettlebells overhead to straighten your arms and get your biceps by the ears. To return to the beginning, reverse the motion. This is one rep. You can complete 15 reps before moving on to the next move.
Single-Arm Overhead Press
How to: Stand with your feet shoulder width apart. Place your left hand on your hip. Right hand holds the kettlebell at shoulder level. Palm facing inward. Press weight overhead with your palm until the arm is straight. Engage your core. To return to the beginning, pause and then do the opposite. This is one rep. Continue to do 15 reps, then switch sides. You can complete 15 reps before moving on to the next move.
Single-Leg Row
How to: Stand with your feet below your hips and a kettlebell in one hand. Keep your arms straight. Keep your hips straight and transfer all of your bodyweight to the left leg. Then, lower your torso and weights towards the ground by extending straight right leg. When your right leg and chest are parallel to the floor, stop. To return to the beginning, squeeze your shoulder blades together and lift your elbows towards the ceiling. Next, pull weights toward your ribs by pulling on your weights. This is one rep. You can complete 15 reps.
Squat To Overhead Press
How to: Stand with your feet shoulder width apart, hold a kettlebell in one hand, bend your elbows, face inward and place the weights against your upper arms. To lower your body into a squat, bend your knees. Engage your core, then push through heels to stand. Rotate palms so that they face away from the body and press the weights overhead to straighten your arms. To return to the beginning, reverse the motion. This is one rep. You can complete 15 reps before moving on to the next move.
Supported Bent-Over Row
How to: Place your hands on the handles of a kettlebell and place them in a hinge position. Your left hand should be extended toward the floor with your left arm. For balance, rest your right hand on a bench or chair. Keep your shoulders straight and pull the left elbow upwards until it reaches chest height. To return to the beginning, reverse the motion. This is one rep. Continue to do 15 reps. You can complete 15 reps before moving on to the next move.
Turkish Get-Up
How to: Place your left leg on the mat and place your right leg on the floor. Keep your left leg straight and your right leg bent. The left arm should be at 45 degrees. Right arm should hold the kettlebell and triceps on the floor. Elbow should be at 45 degrees from body. Keep your gaze on the floor and raise the weight above the chest until the arm is straight, but not locked at elbow. To sit up, push into your left forearm. Lift your hips up onto the left palm and then slide your left leg behind you until you are kneeling on the left knee. To enter a kneeling lunge, place your left foot behind your body. Stand by pushing your feet forward, bringing your feet under your hips. To return to the beginning, reverse entire movement. This is a one-rep move. You can only do one rep of this move and then move on to the next one.
You can watch a complete step-by-step video about how to conquer the Turkish look-up.
Windmill
How to: Stand with your feet shoulder width apart, the kettlebell in your right hand, your right arm straight overhead, and your left arm sideways. Rotate your chest to the left, then look up at the kettlebell. Next, lower your torso towards the floor by slowly hingeing at the waist. Then touch the left foot with the left fingers and push hips back into the right corner. To return to the beginning, pause and then do the reverse. This is one rep. You can complete 15 reps before moving on to the next move.
