With kettlebells’ popularity on the rise in fitness circles, it was time to put together a helpful list of exercises using it. It is important to note, though, that it is always important to use proper technique when doing these exercises. When used correctly, kettlebells become highly effective fitness tools. If you are unsure of the correct technique and form on any of the following exercises, please make sure to do the necessary research before doing so.
The Swing: Begin with your feet hip distance apart, and make sure that both hands are on the handle. Then, bend your knees and hinge from your hips to swing the kettlebell between your legs. Straighten your legs and swing the kettlebell to shoulder height. Take note that your glutes and hamstrings should be doing most of the work.
The Push Press: First, you will begin in a rack position, with the bell placed in your right hand. Then, you will lower yourself into a squat, carefully bending your knees to a 90 degree angle. This is then followed by you straightening your legs and pushing your right arm above you. You then rotate your wrist to turn your palm forward and finish by returning to rack position.
The Lateral Lunge with Bicep Curl: You will begin by standing with your feet together. Next, hold the kettlebell with your right hand and place your arm down at your side, with your palm facing you. Then, you will step your left leg to the side in a lunge as you go forward and lower the kettlebell to right around the height of your shin. Follow that by curling the kettlebell up, making sure to keep your wrist straight. You will then lower the kettlebell back down and step your left leg back to the position you began in.
The Halo: For this exercise, you will start with your feet at hip distance apart. You will then grab the kettlebell with the weight facing up, using hands on both sides of the handle. Make sure to hold it at chest height. Next, lift the kettlebell to the right side of your head and circle it slowly behind your head to the left side.
The Goblet Squat: First, you will hold a kettlebell under your chin with your palms facing inward and your elbows pinned to your sides. Then, squat down until your elbows touch the inside of your thighs, keeping your head and eyes forward. To finish the motion of the exercise, you will rise from the squat, keeping your core engaged. It is important to not lock out your knees at the top.