3 Effective Kettlebell Exercises
From all the equipment you can use to help make your workouts more effective, this one can be a good one to really commit to. It seems like a pretty simple thing to add to your routine and it can be! The workouts you can do with it are amazing and get you working hard like any other equipment. Just like dumbbells, kettlebells can be easily kept in your home and make a great new addition to your at home workout equipment. Benefits of using the kettlebell are:
- It’s easy to use
- It increases flexibility
- It’s great for cardio
- Builds strength
- Improves coordination
- Can help lower back pain
- Improves posture
This move takes time to perfect its form. With this single move you will be able to burn fat and get a full body workout. It’s actually considered the foundation of kettlebell exercises. So here’s how to do it:
- Stand with your feet about shoulder width apart keeping your head up and chest out.
- Bend down into your hips.. almost like a squat but not quite. Your knees should bend a little and your arms will go between your thighs. Wrists should touch inner thighs and hands should touch in the middle of the kettlebell handle.
- Remember to keep your back straight. Hold the position about 6 seconds to get the feel of your hamstrings stretching.
- When getting ready for the swing, push your arms up keeping them parallel to the floor. Don’t let your shoulders lift as you do this, keep them pushed down.
- Tighten your abs and squeeze the glutes.
- Then swing back down repeating the motions.
When done correctly, you will start to feel your strength increasing as time goes by! To start small and simpler, you can try this move with one arm like in the gif above.
Not only will this move strengthen your shoulders, but you’ll gain more awareness of your body and control. Here’s how to do it:
- Lay your body flat on the ground with one knee bent up placing the kettlebell on your stomach.
- If for example your right knee is up, use your right arm to lift the kettlebell straight, locking your elbow. Keep your eyes on the kettlebell. Your free arm should rest flat at about a 45 degree angle of your side. (If the kettlebell is heavy use both hands to lift up.)
- Next push your body up into sitting position with your elbow. Then extend your whole arm placing your palm flat on the ground further pushing your body up.
- Remember to keep your head up and eyes focused on the kettlebell. Squeeze your glutes and push your hips lifting your body off the floor holding yourself steady with the outstretched arm. Don’t bend your other leg, keep it straight like before.
- Now pull that stretched out leg under your body, like in a kneeling position. Make it face the same direction as your flat palm.
- Next move your body upright keeping your back straight taking your hand off the floor. You’ll be in a position similar to a lunge. Look away from the kettlebell and look straight ahead now.
- Using your back leg start to lift your whole body up into a standing position keeping your legs together when you stand.
- Move the same leg back into the lunge position and slide your hand down your side placing your palm flat on the floor again. Slide your back leg to the front as well making it straight. Slide your arm back onto your elbow and slowly lie back down. Use both hands to lower the kettlebell if needed. Roll over to your side to place the kettlebell down.
The Goblet Squat is one exercise that requires less steps than the other two. Here’s how to do it:
- Hold the kettlebell close to your chest with your legs wide apart, just outside the shoulders pointing your toes out.
- Next squat down keeping your back straight and head/chest up.
- Take a moment to use your elbows to push your knees out and stand back up squeezing the glutes.
Another way to add a little more intensity is to lift the kettlebell up above your head while in the squat position before standing back up.