Exercise enthusiasts and fitness fanatics have been using kettlebells for many years now because of their versatility and effectiveness. Kettlebells, a bell with a handle, come in various sizes and weights, ranging from 6 to 123 pounds. They can add variety to your workouts, challenge your body in new ways, and improve your strength and endurance. Kettlebells can be used for lower and upper body training.

In this blog post, we’ll explore the top 5 exercises you can do with a kettlebell, their benefits, and how to perform them correctly, so you can add them to your workout routine and take your fitness to the next level.

Kettlebell swings – Kettlebell swings are a great full-body exercise that targets the posterior chain, including your glutes, hamstrings, and back. To perform this exercise, stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your body between your legs. Hinge your hips back and swing the kettlebell back between your legs. Then, swing it forward, using your hips to power the movement. Keep a slight bend in your knees and engage your core throughout the exercise. Do 10-15 reps per set. 

Kettlebell goblet squats – Goblet squats are a functional exercise that targets your legs, glutes, core and your shoulders. To perform this exercise, hold the kettlebell with both hands and keep it close to your chest. Stand with your feet slightly wider than shoulder-width apart. Lower your body into a squat, keeping your chest up, knees out, and weight on your heels. Make sure you do not bend over. Pause for a second at the bottom and stand back up. Do 10-15 reps per set.

Kettlebell lunges – Lunges are a popular exercise that targets your legs, glutes, and core. To perform this exercise with a kettlebell, hold it with both hands at your chest, and step forward with your right foot, keeping your knee on top of your ankle but not going beyond your foot. Lower your body until your right thigh is parallel to the ground, and your left knee and leg are making an “L” shape. Then, stand back up and repeat on the other side. Do 10-15 reps per set.

Kettlebell Turkish get-ups – Turkish get-ups are an advanced exercise that targets your entire body, and they require good coordination and control. To perform this exercise, lie on your back with your right arm extended above you, holding the kettlebell. Bend your right knee and place your right foot flat on the ground. Drive your right foot into the ground and use it to lift your torso into a seated position. Then, stand up, keeping the kettlebell overhead, and reverse the movement to return to the starting position. Do 5-10 reps per side. This is an ultimate full body exercise. You will see all muscle groups firing to perform this routine.

Kettlebell single-arm rows – Rows are a great exercise that targets your back, shoulders, and arms. To perform this exercise, place the kettlebell on the floor and stand beside it with your feet shoulder-width apart. Hinge your hips back and grab the kettlebell with your right hand, keeping your spine neutral. Then, pull the kettlebell towards your body, keeping your elbow close to your torso and squeezing your shoulder blade. Lower the kettlebell down and repeat for 10-15 reps per side.

Kettlebells are a versatile and effective tool that you can use to take your fitness to the next level. The top 5 exercises we explored, kettlebell swings, goblet squats, lunges, Turkish get-ups, and single-arm rows, target different muscle groups, from your posterior chain to your upper body, providing a full-body workout. Remember to perform these exercises with proper form, start with a light weight, and gradually increase it as you get stronger. Incorporate them into your workout routine, and you’ll see the benefits in no time.


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