We have the perfect little circuit if you want to incorporate kettlebells into your workout regimen. We've compiled seven kettlebell exercises to challenge your strength and endurance while strengthening your core. From swings and cleans to squats, these moves will be sure to make an impact on your body in no time.
Kettlebell swings
The kettlebell swing is a great exercise to add to your weightlifting routine. It's simple, effective, and can be done anywhere, whether at home or the gym. If you're new to kettlebells, start with an empty one (it'll feel like nothing) before progressing in weight as you get stronger.
To perform this exercise: Stand with feet shoulder-width apart and hold the kettlebell with both hands just below your chin or neck (you should be able to see it between your legs). Squat down until thighs are parallel with the floor, keeping back straight throughout the movement; then explosively extend hips forward while simultaneously swinging the kettlebell up toward the ceiling so that it comes back down between legs as they bend slightly at knee joints; repeat for the prescribed number of repetitions (usually 10).
Clean and snatch
The clean and snatch combine two movements: the pure and the snatch. The clean begins with the kettlebell on the ground, while the snatch starts with it overhead in a racked position (the same one you'd use when performing an overhead press).
The clean involves pulling your body under or through the kettlebell while keeping its weight close to your body, then flipping it over so that it ends up resting at shoulder level on one side of your chest or between both shoulders--depending on whether or not you're doing double cleans (more on this later). The snatch involves taking that same bell from shoulder level into a full squat position before standing up again.
This exercise works all sorts of muscles, including arms, back, and core muscles, and it also improves balance and coordination due to moving around heavy weights quickly in multiple directions!
Overhead squats
Overhead squats are an excellent exercise to build strength and power in your legs. The kettlebell should be heavy enough to challenge you but not so heavy that completing the set with assistance is possible.
Please start with the kettlebell on your shoulder, then squat as low as possible while keeping it steady overhead (don't let it fall). Stand up again and repeat for a specified number of reps.
Goblet squat
The goblet squat is a great exercise to strengthen your quadriceps and core. It also supports the lower back by working it with the abdominal muscles. The goblet squat can be performed with or without added weight, but if you choose not to use any additional weight, ensure that your arms are straight out in front of you so that they don't support the kettlebell.
To perform this exercise:
- Hold onto a kettlebell by its handle with both hands and keep it close to your chest as if resting on top of an imaginary shelf attached just below where your armpits meet at the sternum (the centerline of bone between ribs). If using more than one kettlebell at once, hold them with arms bent slightly outwards from the body so they rest against thighs rather than legs when standing up straight.--
2-hand kettlebell swing
The 2-hand kettlebell swing is great for building explosive strength, core stability, and power. The movement involves swinging the kettlebell between your legs, then up to chest level and back down again. Keep your back straight and head up as you swing so you're not arching or rounding it as you lift or lower the weight.
Here's how to do it:
- Start with one hand holding a kettlebell on the floor in front of your feet; if this feels too difficult, use both hands until you get stronger (you won't be able to use as much weight this way). Then pick up another one with either hand--it doesn't matter which one--and stand with feet slightly wider than shoulder-width apart while holding both weights at arm's length in front of thighs so they're parallel with the floor (or slightly higher).
- Bend knees slightly while keeping the torso upright; lift the right foot off the ground, then bring right knee toward chest without letting left knee bend more than 90 degrees; thrust hips forward as though jumping, but don't jump off the ground--this action will cause bell(s) behind left hipbone (the fulcrum) where they should be stabilized by gluteus maximus muscles which contract powerfully during explosive movements like these involving high-velocity loading onto joints such as knees/hips which support bodyweight when standing still but need extra support when performing explosive activities like sprinting."
Single-arm kettlebell swing
The single-arm kettlebell swing is a great exercise for building strength and power in the lower body. It can also help improve cardiovascular fitness, making it an ideal choice for athletes looking to enhance their performance on the field or court.
The key to mastering this move is keeping your core muscles engaged throughout each repetition so that you're not just swinging for the sake of swinging--you're using proper form and getting all of the benefits from each rep.
To perform a single-arm kettlebell swing:
- Stand with feet shoulder-width apart; hold one kettlebell between both hands (or two kettlebells if you have them). Place them at chest level with palms facing forward or outward toward your sides, slightly turned inward so they remain parallel throughout the entire movement pattern. Lower into a squatting position by bending both knees until thighs are parallel or below the ground. As soon as hips descend past 90 degrees in knee flexion (which will happen naturally), stand up explosively, swinging the bell upwards towards the ceiling while keeping the back straight. As soon as arms reach full extension overhead, return immediately back down into another squatting position before repeating the process over again until the set has been completed
Turkish get up
The Turkish get-up is a great exercise for core strength, stability, and balance. It can be done with just one arm or two arms. This exercise is useful for working on the lower back, which is important for many activities such as running, cycling, and swimming.
The Turkish get-up is also great for improving flexibility in the shoulders and hips. It's also ideal for building strength in the arms, back, and core muscles.
Takeaway:
Kettlebell swings are a great way to increase your heart rate and work your lower body. The overhead squat is a great way to build strength in your legs and core.
The deadlift is a great way to work your hamstrings, glutes, and back muscles. The dumbbell swing is an awesome way to target your lower back, glutes, and hamstrings.
Conclusion
If you want to spice up your workout routine, we recommend adding some kettlebell exercises. They can be done anywhere and work on strength and endurance.
