If you’re looking to get in shape but don’t want to leave the comfort of your home, kettlebell workouts are a great option. Kettlebells are small weights with a handle that can be used for a variety of exercises. They are relatively inexpensive, and you can do a whole lot of them without any special equipment. Some of the exercises that you should consider adding to your routine include the following.
Swings
This is a great exercise for your arms, shoulders, and back, and it’s one that science heavily supports. Start by standing with your feet shoulder-width apart and holding the kettlebell in front of you with both hands. Then, swing the kettlebell back and forth between your legs. Be sure to keep your core engaged throughout the entire movement.
For beginners, start with 30 seconds and work your way up to a minute. Once you get more comfortable, you can increase the duration of your swings. To increase the effectiveness of this exercise, you can add a squat to the swing. Simply lower into a squatting position as you swing the kettlebell back and forth.
Russian Twists
This exercise is great for your core, even if you’re on a beginner kettlebell program. Start by sitting on the ground with your knees bent and your feet flat on the ground. Then, lean back slightly and hold the kettlebell in front of you with both hands. From here, twist your torso to the right and then to the left, moving the kettlebell along with you. Be sure to keep your core engaged throughout the entire movement.
Start with 30 seconds and work your way up to a minute. To increase the difficulty of this exercise, you can hold the kettlebell in one hand instead of two.
Cleans
This exercise works your entire body, but it is especially good for your legs, glutes, and core. Start by standing with your feet shoulder-width apart and holding the kettlebell in front of you with both hands. Then, explosively jump and pull the kettlebell up to your chest, using your momentum to help you drive the kettlebell upwards. As you do this, be sure to keep your core engaged and your back straight.
Once you’ve pulled the kettlebell up to your chest, lower it back down to the starting position and repeat. Start with 15 seconds and work your way up to 30 seconds.
Snatches
This is another exercise that works your entire body, but it is especially good for your arms, shoulders, and core. Start by standing with your feet shoulder-width apart and holding the kettlebell in front of you with both hands. Then, explosively jump and pull the kettlebell up overhead, using your momentum to help you drive the kettlebell upwards. As you do this, be sure to keep your core engaged and your back straight.
Once you’ve pulled the kettlebell up overhead, lower it back down to the starting position and repeat. For this exercise, start with 30 seconds and work your way up to a minute.
Goblet Squats
This exercise is great for your legs, glutes, and core. Start by standing with your feet shoulder-width apart and holding the kettlebell in front of you with both hands. Then, lower yourself into a squatting position, keeping your weight in your heels and your chest up. As you squat, be sure to keep your core engaged and your back straight.
Once you’ve reached the bottom of the squat, press through your heels and return to the starting position. Start with 15 seconds and work your way up to 30 seconds.
Farmer’s Walks
This exercise is great for your arms, shoulders, and core. Start by standing with your feet shoulder-width apart and holding the kettlebell in front of you with both hands. Then, walk forward while keeping your core engaged and your back straight. Be sure to keep the kettlebell close to your body as you walk.
Start with 45 seconds and work your way up to two minutes. To increase the difficulty of this exercise, you can hold the kettlebell in one hand instead of two.
Although there are many different kettlebell exercises that you can do, these five are a great place to start. Give them a try and see how they help to improve your strength and fitness. Soon, you’ll be reaping all the benefits that kettlebell training has to offer.
