You could be new to the fitness world or maybe go to the gym 5 times a week for years, anyway, kettlebell exercises will benefit you. While many weights and kettlebells may look similar, kettlebells work slightly differently because, with each exercise, several muscle groups participate to do well and stay stable. All Kettlebell workouts strengthen the muscles but are not bulky and increase the heart rate to the same level as cardiovascular exercises. Experts say it is a combination of cardio and bodybuilding that works the whole body.
FullnessBuzz has prepared this selection of very effective exercises for you.
1. Kettlebell 2-Arm Swing
Affected areas: shoulders, back, hips, glutes, legs.
The main thing to remember is that the power comes from the hips and not from the arms. Stand upright, keeping the width of the shoulders of the feet or a little wider. Take the kettlebell with both hands. Move your hips back and bend your knees slightly, lower your body. Remember that you are not squatting, so do not go too far. Then, move your hips explosively by tilting the kettlebell along with the impulse. Repeat 12-15 times. Adjust the kettlebell so that it suits your personal level, too light is actually as dangerous as too heavy.
2. Kettlebell Sumo Squat
Affected areas: back, legs, shoulders, arms, buttocks.
Start with a very wide position, the more your feet extend, the more effective this exercise will be. The important part is that you should feel that the gluteal muscles work the most, not your quads. If you mainly feel the work of the thighs, spread your feet a little more. Place your feet at a 45 ° angle, hold the kettlebell in front with both hands and lower your body, then return to the original position. When you are squatting, your knees follow the direction of your feet and do not go any further. Do not lean forward, your body should only move up and down. If you feel discomfort in your lower back, check your technique. Repeat 10-12 times.
3. Kettlebell Triceps Extension
Affected areas: triceps.
This exercise can be done sitting or standing. Hold the weight with both hands, lift it and make sure that the elbows are pointing forward. Bend your elbows slowly behind your head. Then, extend the elbows to the starting position. Keep your elbows as close to your head as possible. The closer they are, the more the triceps are activated. Keep your knees flexible if you do it while standing.
If you want to add an additional challenge, pause for a few seconds at the lowest position.
4. Kettlebell Goblet Squat
Affected areas: legs, glutes, back.
Hold the kettlebell in front of your chest, keep your elbows close to your body and stand up straight. The feet should be shoulder width. Squat by pushing your hips while holding the kettlebell close to your chest. Standing, keeping your back straight and your abdominals hooked. The effort should come from the legs and glutes. Repeat 12-15 times.
5. Russian Twist
Areas concerned: abs
Sit on the floor with your legs bent and feet apart at hip height. Hold the kettlebell close to your chest. Lean back and twist the torso from right to left. Repeat as many times as you can handle. The critical part: you must turn the entire torso while holding the kettlebell near your chest. It is very tempting to start moving your hands with the kettlebell, but remember that quality is always more important than quantity. If you think you can do more, lift one or two legs off the ground.
6. Kettlebell Single-Arm Swing
Affected areas: shoulders, back, hips, glutes, legs.
This exercise is similar to swinging with two arms, but with one arm at a time. Lift the kettlebell with one arm and change hands when you lower the kettlebell. The same 2-arm spin tower also applies to it, the power must come from the hips, not from the arms. Keep your back straight and your abs and glutes engaged.
7. Kettlebell Farmer’s Walk
Affected areas: back, shoulders, arms, abdominals.
This may seem simple, but do not underestimate the benefits of this exercise. Take the weights in each hand and walk slowly. Keep the core tight, the back and neck straight, the shoulders slightly back and look forward. Do 10-12 steps, put on the kettlebells, then repeat the exercise back to the starting point.
8. Kettlebell Clean
Affected areas: legs, glutes, back, arms, shoulders, abdominals.
This exercise can be done with one or two kettlebells, it depends on your level. Place the kettlebell in front of the fingers, lower the body by lightly pushing the hips and take the kettlebell. Then, lift your hips forward to give you the momentum to lift the kettlebell. Keep the kettlebell close to the body. Once you get close to your chest, move your arm around the kettlebell. He should end up sitting out of your hand. Finally, bring the kettlebell to the starting position. Repeat 10 to 12 times and change the arms if you did it with a kettlebell.
This exercise can be a bit complicated and you may need the advice of a professional if you are not sure of the technique.
9. Kettlebell Single Arm Row
Affected areas: back, arms, shoulders, abdominals.
Place the right knee and the right hand on the bench, take a weight with the left hand and lift it with the elbow close to the body. Lower the kettlebell, repeating 12-15 times. Changing arms The kettlebell should move in a very straight direction, only from top to bottom, without oscillation.
10. Kettlebell Lunge Press
Areas concerned: shoulders, back, arms, abs, glutes, legs
Everyone loves slots and this is double fun because you have to add a kettlebell. Hold the kettlebell with your left arm in front of your chest. Lean forward with your right leg and raise your left arm with the kettlebell at the same time. The kettlebell should move up and end practically on your head.
Areas concerned: arms, back, abdominals.
Begin with the feet slightly wider than the width of the hips, the lower part of the body up to about a quarter of the squat. Hold the kettlebell with your left hand and rotate it around your left leg from the outside. When the kettlebell is between the legs, pass it through the right hand and rotate it around the right leg. Keep your back straight, your abs held up and your chest raised. Try not to move the upper part of your body. Repeat 15-20 times.
12. Kettlebell Single-Arm Floor Press
Areas concerned: chest, arm, nucleus.
Lie on the floor, bend one or both legs, hold the kettlebell with your right hand and the palm of your hand towards you. Push it up while you turn the wrist at the same time. When your hand is up, your palm has to face your feet. Return the kettlebell to the starting position. Repeat 10-12 times and change hands.
13. Kettlebell Slingshot
Affected areas: back, arms, abdominals.
Start with your feet shoulder-width apart, hold the kettlebell with one hand. Turn the kettlebell behind your back, hold it with your other hand and place the kettlebell on the front of your body. Basically you must rotate the kettlebell around your body. Keep your back straight, knees flexible and abdominals engaged. Repeat 10-12 times, then change direction and repeat 10-12 times.
14. Kettlebell Deadlift
Affected areas: hamstrings, glutes, arms, back, abdominals.
The technique for this exercise is similar to the deadlift with a bar. You can do the Romanian deadlift or the conventional deadlift. Both exercises are very effective, but you work in different muscle groups. Be sure to do one or the other during the same workout so as not to overload the lower back.
Both varieties begin the same. Place the kettlebell between your legs, crouch down, grab the kettlebell. Then stand up holding the kettlebell. Keep your back straight, your knees flexible while you are standing.
With the Romanian deadlift, the legs remain almost straight with only a slight increase to lower the kettlebell. The main objectives are the gluteals and the hamstrings.
Conventional deadlifts involve more back muscles than Romanians and also work on quadriceps. Remember that when you go down, bend your knees so that your thighs are just above the line parallel to the floor.
Important tips to avoid injuries: never turn your back, spread your butt while lowering the kettlebell and keep your knees soft when lifting.
15. Kettlebell 2-Arm Military Press
Affected areas: shoulders, arms, back.
This exercise is not intended for beginners, you should know how to practice with kettlebells to practice it safely. Take two kettlebells and keep them close to your shoulders, keep your elbows close to your body, your palms facing each other, your knees flexible and your center hooked. Press the kettlebell up and rotate your hands at the same time so that the palms face forward. Then bring the weights to the starting position. Repeat 10-12 times. Be smart when choosing the weight of kettlebells and seek professional advice if you do not know how to do this exercise.
Would you like to include kettlebells in your routine? Or maybe you’re already using them? Tell us what you think in the comments and share this article with your friends.