Discover the power of kettlebell training – a time efficient, full-body workout steeped in history. Strengthen every muscle with these dynamic exercises and explore the benefits of incorporating kettlebells in your fitness routine.
Variety is the spice of life, or so the saying goes. But if you’re a time-poor fitness fan, there’s only one workout you need to strengthen your whole body – and it involves kettlebells. According to a study by the American Council on Exercise, a 20-minute kettlebell session can offer the same results as running on a treadmill for 40 minutes.
Even when you’re doing basic movements, the high-intensity exercises engage every muscle group.
5 kettlebell exercises to get you started
Although many exercises are straightforward, it’s a good idea – especially for beginners – to learn how to do them correctly and safely with a qualified instructor.
Always warm up before you begin your workout.
SWING
This is a basic exercise that primarily involves the hamstrings, glutes, and core, but almost every muscle in the body is activated to some extent. When you’ve perfected the technique, you’ll get maximum benefits with a heavy weight.
- Stand with your feet slightly more than shoulder-width apart and grip the kettlebell handle with both hands.
- Bend your knees, but only slightly, and swing the bell between your legs, then squeeze your glutes and thrust your hips forward. Use the momentum to swing the weight up to shoulder level. Keep your back fl at, your arms relaxed, and your core engaged.
- Allow the kettlebell to swing back through your legs.
- Repeat 20 times.
HALO
The halo works the shoulders, upper back, and core. Try to hold your torso stable as you rotate the weight around your head. Use a light or moderate kettlebell.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the kettlebell by the horns, with the base of the bell facing upwards.
- Lift the kettlebell to eye level and slowly circle it around your head to the right, keeping both elbows bent and the rest of your body still. Keep rotating through your shoulders. Don’t bend or twist your neck.
- After 10 circles, repeat in the other direction.
OVERHEAD PRESS
This traditional strength exercise is a whole-body movement. Perform the press slowly for maximum benefit. Use your lightest kettlebell.
- Stand with your feet shoulder-width apart and the kettlebell in rack position (resting on your forearm with your elbow tight to your side and your palm angled towards your body, holding the kettlebell’s handle).
- Engage your glutes, keep your core tight, and press the kettlebell straight up. Squeeze the handle and keep your shoulder down while bringing your arm to full extension.
- Lower slowly and repeat 10 times before changing arms.
GOBLET SQUAT
A great workout for your glutes, legs, and back, this is a variation of a basic squat. Adding a kettlebell of a moderate weight increases the work as you stand back up.
- Stand with your feet shoulder-width apart and turn your toes out slightly. Grip the sides of the handle with both hands and hold at chest level.
- Push your hips back and bend your knees into a deep squat. Drive through your heels to stand back up.
- Repeat 10–20 times.
SIT UP TO PRESS
You’ll see some examples of this exercise with legs straight. For beginners, make sure knees are bent.
Again, adding a weight to a familiar exercise adds an extra challenge for your core. This also works the shoulders and arms. Use a medium-to-heavy kettlebell – the weight will help you lift your upper body off the ground.
- Start in a sit-up position, lying on your back with your knees bent and both feet on the floor.
- Hold the ball of the kettlebell close to your chest with both hands, then roll up, using the weight for momentum.
- Extend your arms and press the kettlebell all the way up overhead.
- Bring the weight back to your chest and roll back down.
- Repeat 10 times.
WORDS: Lorna Cowan
