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New exercise equipment can add some excitement to your routine or even help motivate you to start your fitness journey. Kettlebells, which look like cannonballs with handles, have become a popular strength-training alternative to traditional barbells, dumbbells, and resistance machines.
Kettlebell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Try to work in different kettlebell exercises 2 or 3 times each week and aim for 6-8 repetitions of each exercise. Once you can comfortably complete the reps, work toward adding more sets as you build strength.
Here’s a look at seven versatile kettlebell exercises to include in your workout. If you’ve been thinking about giving kettlebells a try, or want to learn new ways to use them, we’ll help get you up to speed.
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Kettlebell Deadlifts
These exercises zero in on your buttocks, thighs, and back. They may be a good first move to get your kettlebell workout started.
Muscles worked: glutes, quads, back muscles
Reps: 6-8
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Kettlebell swing
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do some work, most of the effort should come from the hips and legs.
You may need to start with a lighter weight at first to get used to the movement and technique. Keep a firm grip on the kettlebell throughout this exercise.
Muscles worked: glutes, quads, hamstrings, arms, shoulders
Reps: Do as many swings as you can manage in 20 seconds while also keeping proper form. Rest for 30 seconds, then repeat.
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Kettlebell goblet squat
Squats are an excellent lower-body exercise that works many different muscles. Using a kettlebell adds more effort to the squat.
Muscles worked: quads, hamstrings, calves, glutes, abdominal muscles
Reps: 6-8
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Kettlebell lunge
Like traditional lunges, kettlebell lunges target the glutes, quads, and hamstrings. It’s an effective balance exercise, too.
You can hold a kettlebell in both hands to increase the difficulty.
Muscles worked: glutes, quads, hamstrings
Reps: 6-8
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Russian twist
If you don’t have a kettlebell, the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettlebell, be sure to keep a firm grip so that you don’t drop it on your lap.
Muscles worked: abdominal muscles, obliques
Reps: 6-8
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Kettlebell pushup
When doing kettlebell pushups, be careful to keep your wrists straight, not bent. Stop if you feel out of balance or like your wrists can’t support your weight.
Muscles worked: pecs, shoulders, triceps, core
Reps: 6-8
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Kettlebell shoulder press
For this exercise, be sure to use a weight you can manage safely. Your shoulders and rotator cuff will work hard to balance and stabilize the weight of the bell throughout the movement.
Muscles worked: triceps, shoulders
Reps: 6-8
Kettlebells can work several muscle groups simultaneously with a single kettlebell. This makes it a great total-body workout tool. The key is to start slow and, if possible, with the help of a certified personal trainer. Once you know how to do the exercises with the right form using a lighter weight, you can move on to using a heavier weight and increasing your reps and sets.
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*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.
Story Credit: Kettlebell Exercises For Every Body Part (https://mensfitnesstoday.com/workouts/best-kettlebell-exercises/) & The Ultimate Full-Body Kettlebell Workout for Any Fitness Level (https://greatist.com/move/full-body-kettlebell-workout)