Kettlebells can be a great addition to your exercise routine. You get a lot for your money with kettlebell exercises. Because the movements required to hold the bell require the body’s core-stabilizing muscles to be engaged, kettlebell exercises can transform any exercise into a complete-body workout.
Research has shown that kettlebell training is a great way to increase strength, power, endurance, and core strength. It also helps strengthen the back and create a strong core.
These exercises can be done with a kettlebell.
Kettlebell swing
Standing shoulder-width apart, place your feet on the floor. Grab the kettlebell with both your hands at the handle. Let the kettlebell hang between your legs by bending your knees. You will lift the dumbbell to your chest by squeezing your glutes. Keep your back straight. Return to your starting position and repeat the process 10 times.
Push press
Standing with your feet shoulder width apart, place your feet on the floor. The kettlebell should be held in your right hand, with the elbow bent at the shoulder. Do a simple half-squat. Bend your knees slightly. Standing back up from the original position, lift the kettlebell above your head and make a quick thrusting motion. For a second, hold the kettlebell over your head and then return it to its original position. Perform 10 reps, then switch sides.
Windmill
Standing with your feet hip-width apart, place your feet on the floor. Keep your right hand on the kettlebell at shoulder height. Then extend your arm overhead until the weight is fully extended. Your left foot should be pointed out. Angle your hips to the right. To reach your weight-free left arm toward your left foot, engage your core and hinge at your hips. Imagine your left hand tracing a path from the knee to your ankle using your free hand. It helps to keep your kettlebell steady over your head, and your eyes fixed on it. Before slowly returning to the original position. You can do 5-10 reps each side.
Row of staggered stances
Your right hand should hold the kettlebell, while your left arm should be at your side. Your left foot should be in front. To rest your left forearm above your left thigh, bend both knees. You should not rest with your entire body weight. Engage your core, and ensure your torso is at 45 degrees to the ground. Keep your elbow close to your sides and your core engaged as you raise the kettlebell to rib height. For a second, hold the kettlebell up to your ribs. Then return to the original position. Continue for five to ten repetitions, then switch sides.
Romanian deadlift
Standing with your feet shoulder-width apart, stand tall. Bend your knees slightly to bend at the knees. You can grab the top of your kettlebell with both of your hands and allow it to hang in front. To engage your core, tuck your pelvis in and drive your hips forward. Your torso will fall forward. As you slowly lower the kettlebell, keep your legs close together, so that they touch. Stop when your hips aren’t pushing back, and then go back to the original position. Continue this process for 10 times.
Tricep extension
Grab the handles of both kettlebells. Reach your arms out overhead. Keep your upper arms straight and bend at the elbows to lower your kettlebell behind you. Next, straighten your arms to return to the starting position. Continue this process for 10 times.
Goblet squat
Move your feet slightly wider than your hips and extend your toes. Hold the handle of the kettlebell at your chest, with your core engaged and elbows in. To engage your core even more, tuck your pelvis. Slowly lower into a squat and stop at the bottom. Return to your starting position. Continue this process for 10 times.
Reverse lunge
Begin with your feet hip-distance apart. Hold the handle of the kettlebell at your chest, core engaged, elbows in. With your right foot, take a big step backwards. Then, move your left hip forward and lower your right knee to touch the ground. Next, move your right foot off the ground to return to the original position. Continue the same movement with the opposite leg. Continue alternating, completing 10 repetitions per leg.
Press the button.
Lay flat on your stomach. Hold the kettlebell handle on each end. Use your core to engage your abs and sit up. Press the kettlebell overhead until you reach the top. The kettlebell should be lowered to your chest and then lowered to the ground. This is one repetition. Repeat this for 10 times.
Halo
Stand with your feet shoulder-width apart. The kettlebell handle should be held with both hands, the bell portion facing upwards. The kettlebell should be raised to your eye level. Next, carefully circle the kettlebell around your head. The shoulder muscles should be engaged. Keep your core tight as you slowly move the kettlebell back around to the original position. You can do 10 repetitions of this exercise, and then you can go back to the beginning position by doing 10 more.
Glute bridge
Place your back on the ground. Place your feet flat on your back, with your knees bent. Place the handle of the kettlebell with both your hands on your pelvis. Engage your core by driving your hips upwards to form a straight line between your knees and your neck. Don’t hyperextend your back or drive your hips upwards. For a few seconds, hold the position and slowly return to the original. Continue doing this for 10 times.
Bicep curl
Place your feet hip-distance apart. You can grab both handles of the kettlebell and allow it to hang in front you. To maintain stability, engage your core and bend at the elbows. The kettlebell will be curved towards your chest. You can do this for 10 times.
Floor press
Lay flat on your back, with your knees bent. Hold the handle of the kettlebell with one hand. With your palm facing towards the ceiling, extend your arm straight up. Slowly lower your bell until it touches the floor at the back. This is one repetition. Continue this for 10 times, then switch sides.
