There is not a single weight category that is better than any other, but it can be said that the kettlebell is the most appreciated member of the free weight family. You can use kettlebells for just about anything, from high-rep HIIT workouts to low-rep heavyweight slogs, and they're especially good for compound moves like swings and squats.
Next time you go to the gym, take a kettlebell and try some of these beginner, intermediate and advanced drills we've selected and explained, as well as Mitch Lawrence and David Templer, PTs and Multipower Ambassadors.
Beginner Kettlebell Exercises
Her feet are slightly wider than shoulder width, "says Lawrence. "Grasp the kettlebell handle with both hands, palms facing you and arms in front of your body. Lower your body by bending your knees slightly and pushing your hips back. Bring your hips forward and swing the kettlebell straight up at shoulder height, keeping your buttock muscles and core engaged. Steer the swing down again. "
" You can hold the kettlebell with both hands on the handle, "Templer says," or turn the kettlebell upside down with both hands upside down.
"Your feet should be wider than shoulder width and slightly outward. Keep your back straight, chest up, and grab your core. Push your hips back and bend your knees as far as your freedom of movement allows. Push your heels and push your hips forward to return to the starting position. Do not allow your knees to roll in during the upward phase of squats – work hard to eject your knees. "
Single Arm Kettlebell Series
" Place the kettlebell in front of your feet, "Lawrence says," take a big step back with your left leg and grab the kettlebell in your left hand with your right arm up Put your right knee down, pull the kettlebell into your hip and then lower it with your arm fully extended until it touches the ground, holding your back in a fixed position. "
Kettlebell Triceps Extension
" Grasp the Kettlebell with both hands, "says Lawrence." Step right forward with your right leg so your feet are off-center. Lift the kettlebell straight over your head with outstretched arms, keeping your elbows close to your ears as you do so lower the kettlebell behind your head until your hands are in line with your elbows, then return the kettlebell by stretching your arms out. "
A Kettlebell in the Hand In the right hand in front of you, you are in a squat or half squat position (the lower you go, the better) to make sure your back is straight and your core is stiffening. Bring the kettlebell around the outside of your right leg and then from behind through your legs. Grasp the kettlebell from the front with your left hand to bring it through your legs. Repeat the movement on the opposite side so that you move the bell in eight steps.
Advanced kettlebell exercises
Single-arm kettlebell swing
"Stand your feet a little farther than shoulder-width apart," says Templar. "Grasp the kettlebell handle with one hand, palm facing you, and your arm in front of your body. Lower your body by bending your knees slightly and pushing your hips back. Explode your hips forward and swing the kettlebell with a straight arm at shoulder height, keeping your buttock muscles and core engaged. Swing the weight back under control and repeat. "
" Hold the kettlebell against your chest and stretch it out so that your arms are horizontal to the floor. Squeeze your hands as tight as possible, hold the kettlebell in front of you for a second, then bring it back in and repeat the process. "
Kettlebell Goblet Squat
" Keep the kettlebell upside down in both hands, "he tells Lawrence." The movement of the chalice squat is the same as a normal squat. Lower your body until your thighs are parallel to the floor, then back through your heels. The squat stool helps to improve the squat movement pattern by keeping the kettlebell in place throughout the movement. "
Russian Kettlebell Turn
" Sit with your legs flat on the floor, shoulder width apart, legs bent, and lean back so that your torso is at a 45 ° angle to the floor. " says Lawrence. "Hold the kettlebell against your chest with both hands. Turn the waist to turn your torso from left to right, moving the kettlebell from side to side without touching the ground.
One-armed kettlebell floor press
"Lie on your back with your legs straight," says Lawrence. "Take the kettlebell in with your palm inwards and hold the weight on the chest. Push the weight straight up to the ceiling and turn your wrist so that your palm is facing your feet.
Start in raised plank position with your hands on the ground just below your shoulders and arms outstretched. Make sure your body is making a straight line from the shoulders to the heels and that your core is stiffened. Put a kettlebell just outside of one hand.
Grab under your body, grab the kettlebell handle and pull it to the other side. Put your hand back on the ground and repeat the process with the other arm. Keep your pelvis across the ground. If you start to lean or tilt while pulling, slow the action or reduce the weight of the kettlebell.
Advanced Kettlebell Exercises
Inverted Lunge with One Arm Overhead
Shoulder so the kettlebell rests on your forearm, "says Templar. "If the kettlebell is held against the arm with the opposite leg, take a big step backwards and lower the knee to the ground until it is parallel to the ground but not touched."
"Press the kettlebell at the same time, while lowering your knee over your head. To return to the starting position, push through your back leg, keeping your chest out and straight until your feet are back together while lowering the kettlebell back onto your shoulder. "
" Just take something with heavy kettlebells, "Templer says," hold them by your side and go as far as you can. «
Kettlebell Pressing Series
» Starting in a print position, spread your hands shoulder-width apart and grip the kettlebell grips with your feet, "says Lawrence. "Apply pressure and then at the top of the print run a row, lifting the right elbow and squeezing the shoulder blades so that the elbow passes your body. Lower with your left hand and continue rowing with your left hand. Then continue with the next repetition by pressing again.
Cleaning and Pressing Kettlebell
"Grab a kettlebell resting on the floor and clean it with an explosive extension of your shoulder legs and hips as you pull the kettlebell against your shoulder and swing the kettlebell over your wrist that your palm is pointing forward, "says Lawrence. "Hold your body tight and bend your body by bending your knees slightly. Then walk through the heels and explode your knees and hips to create momentum. When doing so, push the kettlebell over your head until your arm is fully extended. "
One-Kettlebell Squat Stool
" Clean the kettlebell and squeeze it with one arm so that you stand upright while holding your arm over your head, "says Lawrence. "If you look straight ahead and keep your arm out, bend your knees and push your hips back to lower your upper body and keep your chin and chest up. Once your thighs are parallel to the ground, drive through your heels and stretch your legs and hips so you return to the starting position. "
If you really want to work your core and feel the burn in your body's shoulders, this devil of an exercise bears your name.
Use a kettlebell with a weight that you can comfortably push overhead. Sit on the floor with your knees bent and hold two kettlebells with outstretched arms and a straight back. Lower the floor in a controlled manner, bringing the kettlebells towards the chest. The slower you lower, the better the burn will be.
Then, squeeze your abdominal muscles and bring your upper body back to the upright position, with your arms over your head to return to the beginning.