The kettlebell might look basic, but don’t let its simplicity fool you. It’s a versatile tool that can turbocharge your strength, stamina and agility. Whether you’re a gym newbie or a seasoned lifter, kettlebells are your go-to for a scalable, space-efficient workout that’s as tough as you need it to be. In this guide, we’ll cover essential kettlebell exercises and how to get the most out of each move.
However, remember that since everyone’s fitness level and health conditions differ, it is advisable to consult with a fitness professional to customise your kettlebell workout to your specific needs and capabilities.
1. Deadlifts
Deadlifts target your buttocks, thighs and back. They make an excellent starting point for your kettlebell workout routine.
Here’s how to do a deadlift with a kettlebell:
- Set your feet comfortably between hip and shoulder-width apart, toes facing forward or slightly turned out. Bend at the knees with a neutral spine and reach down to grasp the kettlebell.
- Push your hips back and tilt your torso forward, keeping a neutral spine. Allow your hamstrings and glutes to stretch. To reach the kettlebell on the ground, you must bend your knees slightly.
- Drive through your quads, straightening your knees and thrusting your hips forward to rise back. Lift your chest in sync with your hips to maintain a straight, neutral spine throughout the motion.
- As you pass your knees, push your hips forward to return to a full standing position.
2. Kettlebell swings
Swings are kettlebell core exercises that target shoulders, quads, hamstrings, glutes and back. It’s executed with a dynamic, full-body effort that propels the kettlebell upward from between the knees to roughly chest height.
Besides strength building, its repetitive, high-intensity nature boosts cardiovascular fitness and stamina, allowing you to perform physical activities harder and longer.
Master this kettlebell exercise by following these steps:
- Stand with your feet hip-width apart. Hold the kettlebell with both hands in front of you, arms extended so the weight rests on your pelvis.
- Keep your lower back naturally arched, and bend your knees slightly. Push your hips back and let the kettlebell swing between your legs.
- As the kettlebell reaches its lowest point behind you, quickly and forcefully contract your glutes and thrust your hips forward. This explosive hip motion will propel the kettlebell upward.
- As the kettlebell rises to chest height or slightly above, tighten your core, glutes and quads. At the top of the movement, your body should form a straight line from your head to your knees.
- Allow the weight to swing back between your legs. Repeat the swings, ensuring your core is engaged throughout the sequence.
3. Turkish get-up
The Turkish get-up is a complex, full-body kettlebell exercise that targets your entire kinetic chain. It combines elements of a one-arm overhead press, lunge, side bridge and side crunch.
This kettlebell exercise engages nearly every muscle in the body, as holding the weight overhead challenges your shoulders and core stability.
Here’s how to properly perform a Turkish get-up:
- Lie down with a kettlebell just above your right shoulder. Extend your right arm to press the kettlebell directly above you, then straighten your left arm out to your side.
- Bend your right knee, crossing your foot over to place it flat on the floor. Then, push off your right foot, roll onto your left hip and prop yourself up onto your left elbow. From there, push up onto your left hand to lift your back further off the ground.
- Next, slide your left leg back to achieve a kneeling stance. Ensure your right arm remains fully extended and locked out.
- From the kneeling position, take a deep breath and engage your core. Then, lunge forward to rise into a standing position.
4. Goblet squat
The kettlebell goblet squat is great for torching fat and building strength in the lower body. By integrating this exercise into your routine, you’ll enhance glute power and overall leg strength.
Here’s how to execute a goblet squat:
- Begin by standing with your feet hip-width apart. Hold the kettlebell with both hands in front of you, arms extended so the weight rests on your pelvis.
- As you descend into a squat, keep your chest up and back straight. Your elbows must touch the inside of your knees at the lowest point, keeping the kettlebell secure at your chest.
- Press through your heels to return to the starting position.
5. Renegade rows
The renegade row is an advanced unilateral kettlebell exercise that targets the back muscles deeply while strengthening the core.
To effectively perform this kettlebell core exercise, follow these steps:
- Position yourself in a high plank with each hand gripping a kettlebell handle.
- Straighten your body from your shoulders to your heels. Prevent your hips from sagging towards the floor to avoid putting unnecessary pressure on your lower back.
- From the plank position, row one kettlebell towards your hip, pulling with your elbow and not your hand. Keep your shoulders down away from your ears to ensure that the muscle activation remains in the mid-back.
- Perform the rowing action slowly, using a full range of motion. Pause briefly at the top of the movement before lowering the kettlebell back towards the starting position.
Maximise your kettlebell core exercises with Life Fitness
When done right, kettlebell exercises can revolutionise your fitness routine. These dynamic movements engage the entire body, improving power, resilience and cardiovascular health.
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