We’ve all seen kettlebells lying around the gym. But how many of us really know how to use them properly? Kettlebells are a secret weapon used by many athletes and coaches to build strength. Most regular gym goers are missing out on everything they can gain from kettlebell workouts. Kettlebells are a complete training tool in themselves.
These exercises are designed to help you build strength, power, endurance and agility while also helping to prevent injuries. All of these benefits can come from using just one kettlebell. When you use dumbbells in each hand, the weight is distributed evenly on both sides. In comparison, a kettlebell has a single center of gravity due to its shape. This forces your body to stabilize and work harder.
1. The Kettlebell Swing
The kettlebell swing looks easy at first glance, but it’s one of the most powerful exercises you can do. There’s a reason it’s considered the foundation of kettlebell exercises. It may seem simple, but it is essential to get it right. The kettlebell swing is not meant to be an arm or shoulder exercise. Intended to engage the hips.
Start by standing with your feet shoulder-width apart, holding the kettlebell on the floor in front of you. Hinge at the hips as you grab the bell with both hands and lift it back between your legs. Then drive your hips forward, letting the bell reach chest height. Make sure to keep your back straight throughout.
2. Cup Squat
The cup squat is the perfect introduction to kettlebell lower body strength training. Get this and you’ll be squatting properly before you know it. Most people don’t struggle with squatting as much as they struggle with form. Using a kettlebell can help you self-correct this.
Hold the bell in front of your chest with both hands. This weight acts as a counterweight, keeping your torso upright. Stand with your feet slightly wider than shoulder-width apart. Drive your hips back and down into a squat while keeping your chest high and elbows in. Drive through your heels to return to standing position.
3. The Turkish uprising
Unlike most kettlebell movements, the Turkish set includes full-body movements. It’s an easy mobility exercise that helps develop strength, coordination and stability at the same time. Since it’s a multi-joint movement, it can feel complicated at first. But once you get the hang of it, the results will be worth it.
Begin by lying on your back, holding a kettlebell in your right hand with your arm extended toward the ceiling. Bend your right knee and plant your foot. Roll onto your left elbow and then onto your left arm. Lift your hips and slide your left leg back on one leg. Stand up, then carefully reverse the steps to return to the floor. Don’t be surprised if it feels difficult at first. This exercise works multiple joints at once and helps protect them as you get older.
4. Kettlebell Clean
The kettlebell clean teaches you how to generate power from the ground and efficiently transfer it upward. This skill is more useful in everyday life than most people realize. Learning this movement can help build upper body strength.
To run it kettlebell cleanhinge at the hips as you grab the bell with one hand. Bring it back between your legs, then drive your hips forward. As the bell rises, pull your elbow back and drive it into the rack position on your shoulder. Lower it by driving it back into a swing before repeating.
5. Kettlebell press
The kettlebell press is a shoulder exercise that builds a different kind of strength than a dumbbell press. The shifted weight of the bell requires constant stabilization from your entire shoulder, including your joint, rotator cuffand even your core. Its shape places more of the load behind your wrist, forcing your upper back and core to work harder to stay stable.
Hold the bell in the rack position on your shoulder. Brace your core and press straight up until your arm is fully extended. Your biceps should be close to your ear. Slowly lower it back to rack position before repeating. Keep your wrists straight and stable throughout the movement.
Final Thoughts
Of all the fitness equipment, the kettlebell is probably one of the most underrated. With these exercises, you can unlock more effective ways to build strength and stability. Every movement challenges your body in ways machines can’t.
Doing these exercises two to three times a week is more than enough to start seeing results. The weight of the kettlebell is not as important as your form. You can start with lighter weights and notice a difference as long as your technique is correct.
