Tired of boring workouts that feel repetitive? Meet the kettlebell: a small piece of equipment that delivers big results.
Kettlebell exercises have already gained immense popularity in the fitness world as they are highly versatile and effective in promoting weight loss, boosting muscle strength, and building endurance over time.
In this blog, you’ll explore the top kettlebell moves, their benefits, and a simple exercise that you can do for torching calories and building functional strength. Scroll down.
Kettlebell Exercise Benefits
Kettlebell exercises are excellent for training your muscles and burning fat. They have an offset centre of gravity, and swinging it each time forces your stabiliser muscles to work harder.
Unlike dumbbells or machines, kettlebell exercises often engage multiple muscle groups simultaneously.
Using this workout tool can be an effective way to enhance your fitness and overall well-being. Here are the top kettlebell exercise benefits:
- Activates full-body muscles with each swing
- Improves your gripping strength
- Increases heart rate and enhances your cardio fitness
- Enhances flexibility
- Boosts balancing power
- Helps shed unwanted fat without losing muscle
According to an NCBI study, performing progressive kettlebell training for 12 weeks significantly improves cardiovascular health, promotes muscle strength and power, and helps reduce body fat percentage.
Can’t wait to start your kettlebell routine? Scroll down to know what you might need.
Kettlebell Workout Basics: What You Need
To get started with a kettlebell workout, all you need is:
- A kettlebell (start with 5-10 kg for beginners)
- A flat surface
- Proper form and posture
Before starting the workout, remember to stretch and warm up to loosen your shoulders, hips, wrists, and spine. Read the following section to explore exciting kettlebell exercises.
7 Best Kettlebell Exercises
Here’s a mix of beginner to intermediate kettlebell exercises that target major muscle groups while improving endurance.
1. Kettlebell Swing Exercise
This is the most basic move of a kettlebell workout. The kettlebell swing muscles worked are: glutes, hamstrings, core, and shoulders. Try to do it in one motion. The explosive power of the kettlebell swing workout helps burn fat and improve posture.
Steps
- Stand with your feet shoulder-width apart, holding the kettlebell on the floor in front of you.
- Bend at the hips, grab the kettlebell with both hands, and swing it between your legs.
- Use the thrust from your hips to swing it up to chest level.
- Let it fall back naturally and repeat.
2. Kettlebell Squats
This works great for lower body movement and building strength and stability. You can do it to strengthen your quads, core, and glutes.
Steps
- Grab a kettlebell very close to your chest in the goblet position.
- Lower into a squatting position, but keeping your chest up and knees out.
- Push through your heels to return to the standing position.
3. Kettlebell Deadlift
A controlled lift that improves posture while also strengthening your posterior chain. Do it to work out your traps, lower back, glutes, and hamstrings.
Steps
- Hold the kettlebell between your feet.
- Bend at your hips and grab the kettlebell with both hands.
- Stand up while keeping your back flat and shoulders pulled back.
- Lower back down slowly.
4. Kettlebell Clean & Press
This classic kettlebell move is done in two parts and tests both strength and coordination. Try it to engage your shoulders, back, arms, and glutes.
Steps
- Start by holding the kettlebell between your legs.
- Raise it in a clean manner to shoulder height, keeping your elbow tucked in.
- Press it overhead, then lower and repeat.
5. Kettlebell Renegade Rows
Doing this can target your core, lats, shoulders, and triceps. This killer kettlebell exercise boosts your body stability and burns belly fat.
Steps
- Begin in a plank position, holding two kettlebells, one in each hand.
- Row the kettlebell towards your hip (one hand at a time), keeping your body stable.
- Repeat with both hands.
6. Kettlebell Windmill
This kettlebell workout benefits your shoulder stability and balance while engaging the muscles in your glutes, shoulders, and obliques. If you want to cut underarm flab, this exercise is fit for you.
Steps
- Maintain the kettlebell overhead in one hand.
- Slide your opposite hand down your leg as you hinge at the hips.
- Keep your eyes on the kettlebell as you lower and rise.
7. Figure 8 Pass
A dynamic move that targets the muscles in the core and legs.
Steps
- Stand with feet shoulder-width apart.
- Pass the kettlebell between and around your legs in a figure-eight motion.
- Maintain control and keep your core tight.
Read More: 5 Resistance Band Exercises: Guide for Beginners
To Sum Up
Kettlebell exercises offer a combination of benefits, including boosting strength, endurance, and burning calories. These quick workouts are also perfect for those who are short on time and need dynamic exercise. Start doing these exercises and witness the difference in your physique in just a few weeks!
