You may have heard of kettlebells – a simple piece of gym equipment designed for strength training. (opens in new tab) In the gym or from home.
During the pandemic, they were one of many hotly-sought pieces of exercise equipment. If your kettlebell has been gathering dust since then or you just need some ideas on how to best use it, know this: They’re a useful addition to any workout.
Why? Well, a study published in strength and conditioning The Journal found that kettlebell workouts can help build a healthy lower back, thanks to the loading and movement patterns you use when working out with one. Plus, they increase whole-body strength, improve coordination and mobility, and improve grip strength.
“The kettlebell is a versatile piece of equipment,” explains Rachel PenrosePersonal Trainer and Fitness Instructor F45 Paddington, Recognizable by its unique shape (a round base and curved handles for gripping from above), kettlebells are any movement using this piece of exercise equipment.
some simple weight lifting exercises (opens in new tab) Using pieces of kit include the kettlebell swing, the deadlift using a kettlebell and the kettlebell clean and press, shares Penrose.
To watch her go, keep scrolling. Don’t Miss Our Guide to Home Workouts (opens in new tab)weight lifting apps (opens in new tab)and gym workout (opens in new tab)while you’re here
Kettlebell Exercises: Your Guide
Great for building, strengthening and toning muscles, Penrose is a fan of kettlebells. “I personally love using kettlebells with my clients for movements like goblet squats, kettlebell cleans and presses and my favorite mobility move, the Turkish get up,” she shares.
The joy of the kettlebell, she says, is that it can be incorporated into practically any move. For example, it can be used as extra weight or to challenge balance. The handle of a kettlebell is also easier to grip, says Penrose, so it works well in swings and is easier to maneuver than a dumbbell.
Penrose recommends that beginners stick to simple moves like squats, lunges, chest presses and farmer’s carries while they get used to doing them with the weight of the kettlebell.
Try this: For a simple ten-minute kettlebell workout, she recommends choosing five of the moves below and doing one set of each for 45 seconds (rest for 15 seconds and then repeat for another lap).
Kettlebell Exercises: 9 to Try Tonight
“When looking at a workout, I focus on the seven functional ways we are designed to move: These are the squat, lunge, hinge, pull, push, and gait,” explains Penrose. “With this in mind, I would plan to cover all of these movements with the added challenge of incorporating kettlebells for a complete workout.”
Try Penrose’s go-to kettlebell exercises below, complete with easy tips on how to perfect each move. From kettlebell exercises for chest and abs to ones that will work your back and glutes, this useful kettlebell workout is one to bookmark.
Want a few more free sessions to bookmark? Our PT Approved Glute Workout (opens in new tab)lower body dumbbell workout (opens in new tab) (Reduce weight for kettlebell only) and full body workout (opens in new tab) There are those who try.
1. Kettlebell Squats
It’s an ideal kettlebell exercise for the legs, shares Penrose, because it targets a wide range of muscle groups.
How to do: Turn the kettlebell upside down and hold it in front of your chest in a cup position while squatting.
how long is? Aim for 45 seconds.
2. Weighted Lunge
The weighted lunge is one of the easiest weight training moves – follow the instructions below if you’ve never tried one before.
How to do? Here’s an alternative to holding a single kettlebell in the goblet position. Alternatively, hold two kettlebells by your side while doing alternating lunges, recommends Penrose.
how long is? Aim for 45 seconds.
3. Romanian Deadlifts
The Romanian deadlift is the perfect hinging motion, according to the trainer.
How to do: Start with your feet hip-width apart and lean forward. Keeping your abs and back engaged, grab the kettlebell and pull your shoulders back. Tense your leg muscles, push up through your legs until you are standing and holding the kettlebells on either side of your body. Engage your glutes.
how long is: Aim for 45 seconds.
4. Kettlebell Swings
The kettlebell swing is an explosive movement. Note: PT advises that this should only be done once you’ve mastered the RDL (which is a Romanian deadlift, FYI).
How to do: Again, stand with your feet hip-width apart, holding the weights in front of your body with both hands. Keeping your knees bent, swing the kettlebell through your legs until it reaches shoulder height. Taking care not to lock your elbows, return and repeat.
how long is: Aim for 45 seconds.
5. Bent Over Row
Want to improve your arm or back strength? For this, this is a great kettlebell exercise.
How to do: Holding a single or set of kettlebells in a bent-over position, pull them toward your hips while engaging your back.
how long is: Aim for 45 seconds.
6. Overhead Push
This is great for improving your ab strength – just be careful to maintain good form when lifting the weight overhead.
How to do: Standing in an upright position, drive the kettlebell above your shoulders and then control the descent.
how long is: Aim for 45 seconds.
7. Weighted Russian Twist
According to PT, this is one of the best rotating core exercises.
How to do: Try to lift your legs off the ground while rotating through your torso, tapping the kettlebell to one side with control.
how long is: Aim for 45 seconds.
8. Farmer’s Wahan
While it may sound like an easy exercise, a farmer’s curry is not for the faint-hearted, shares Penrose.
How to do: Carrying a set of kettlebells, walk back and forth, or do rounds in a circle, while being extremely conscious of your alignment from your head to your feet. Engage your core. It will also work on your grip strength.
how long is: Aim for 45 seconds.
9. Turkey Get Up
Penrose shares, “The mobility move to end all mobility moves.” adds up.
How to do: Starting on your back in a starfish position, bend one leg and holding a kettlebell in the hand on the same side, raise your arm, holding the weight, straight up toward the ceiling. Keep your eye on the weight and be careful not to bend your elbows.
how long is: Aim for 45 seconds.
Do kettlebell workouts really work?
Short answer: yes. As PT Penrose explains, they are a simple yet effective way of building, strengthening and toning muscles.
Kettlebells are also very versatile – they can be used in most workouts, so you don’t need to be intimidated if you’ve never used one before.
If you’re new to kettlebell workouts, she recommends trying a session with squats and lunges to start.
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