The Best 11 Kettlebell Exercises for Every Fitness Level
Burn Fat Faster with a Powerful Workout Punch on the Power Plate
The kettlebell swing increases your heart rate, burns fat, and builds muscle
Kettlebells may not look like much, but they are your ticket to faster fitness.Designed to improve strength, endurance, muscle and strength simultaneously, these cannonball-shaped weights pack the same punch as dumbbells.
Kettlebells are still underused and undervalued by most gym-goers today, but don’t be fooled.Due to their compact size, adaptability, and versatility, the kettlebell is a perfect piece of equipment for the workout warrior.
Kettlebells are Good for You!
Kettlebell workouts are becoming popular thanks to sports like CrossFit and Strongman, but the idea isn’t new.Circus strongmen used kettlebells to alter their physiques already back in the 19th century.
Kettlebells Benefits:
A. Simplify Your Training With Kettlebell Workouts
Kettlebells are one of the easiest weights to move when working out and easy to store.All you need is one kettlebell and your bodyweight to train for strength, build muscle, and condition yourself.Plus, they’re adaptable to your fitness level and strength.
B. Kettlebell Workouts aSubstitute for Cardio
Kettlebell workouts are high-rep, which means multiple muscles get worked simultaneously.They can be similar to HIIT training if kept at a consistent pace.You can increase your VO2 max by 6 % by doing kettlebell circuits three times a week.
C. Kettlebell Workouts Build Strength in the Posterior Chain
Kettlebell swings can help increase your heart rate and burn fat, but when it comes to building strength throughout your posterior chain – the muscles on the backside of the body – they really shine.Also, the shape and size will work your muscles differently than barbells and dumbbells.
D. Move Better with Kettlebell Workouts
If you’re struggling with your barbell back squat, for example, utilizing the kettlebell goblet squat is a great way to practice good form with a safer exercise that can be upgraded as your strength increases.
E. Increase Your Range of Motion with Kettlebell Workouts
Exercises with kettlebells require you to move in multiple planes – from swings, presses, and carries to more dynamic movements, which are harder with dumbbells or barbells.
F. Kettlebell Workouts can Correct Muscle Imbalances
Kettlebell exercises are often unilateral, meaning you only use one arm or leg.This lets you train both sides equally, so you don’t have to rely on your strong side to get through a movement.This can help address your weaknesses and make you stronger overall.Training one limb at a time can also help your balance.To manage the movement, you have to stabilize yourself through your trunk. Like pressing overhead with one arm.
The Best 11 Kettlebell Exercises to Burn Fat and Build Muscle
1. Kettlebell Swing
- 1. Grab the kettlebell with both hands and stand with your feet wider than shoulder width.
- 2. Swing the weight up to shoulder height with your hips driving and your back flat.
- 3. Go back to the start position and repeat.
2. Kettlebell Thrusters
- 1. Hold two kettlebells by their handles so that the weight rests on your shoulders.
- 2. Bend your knees slightly and squat down, keeping your legs parallel to your shoulders.
- 3. To lift the kettlebells above your head, drive through your legs and straighten them as you do.
- 4. Repeat the exercise while squatting down.
3. Kettlebell Clean and Press
- 1. Hold two kettlebells by your thighs, knees slightly bent and legs shoulder-width apart.
- 2. Hold two kettlebells by your thighs, knees slightly bent and legs shoulder-width apart.
- 3. You should land softly on your feet with your knees bent, as if you were doing a squat. Your arms should be extended straight above you shoulder-width apart.
4. Kettlebell Snatch
- 1. Squat down with a kettlebell between your legs and hold it with one hand.
- 2. As the kettlebell reaches shoulder height, rotate your hand and push it upwards until your arm is locked out.
- 3. Squat down and return the weight to the starting position.Repeat with one arm, then the other.
5. Kettlebell Pistol Squat
- 1. Hold one kettlebell under your chin with both hands.
- 2. Squat down with one leg lifted off the floor.
- 3. Keep your leg from touching the ground as you drive through the heel and return to standing position.
- 4. Return to the starting position and repeat.
6. Kettlebell Goblet Squat
- 1. Holding a kettlebell in each hand with palms facing each other, stand with your legs slightly wider than shoulder width apart.
- 2. Keep the kettlebells in the same position throughout the exercise, and ensure you don’t round your back by tensing your glutes.
- 3. Return to the top and repeat.
7. Kettlebell Farmer's Walk
- 1. Hold two kettlebells at your side.
- 2. Walk as fast as you can with short, quick steps.
- 3. Turn around and walk back.
8. Alternate Kettlebell Shoulder Press
- 1. Holding two kettlebells at shoulder height, stand with your feet shoulder-width apart.
- 2. Hold one of the weights above your head until your arm is fully extended.
- 3. Lower one arm and repeat with the other.
9. Alternate Kettlebell Floor Press
- 1. Hold a kettlebell in each hand while lying on the floor.
- 2. Raise the kettlebells towards the ceiling.
- 3. Return to the start position, one at a time.
10. Kettlebell Toe Touch with Pick Up
- 1. Hold a kettlebell with one hand above your head with your legs shoulder-width apart.
- 2. Slide your other hand down your leg, keeping your arm with the kettlebell in completely straight, and another kettlebell.
- 3. Slowly lift your body up and raise the kettlebell to your thigh, then lower it back to the floor.Repeat.
11. One Arm Kettlebell Swing
- 1. Put your feet wider than shoulder-width apart and bend your knees to grab the kettlebell with one hand.
- 2. Put your feet wider than shoulder-width apart and bend your knees to grab the kettlebell with one hand.
- 3. Return to the starting position and repeat without losing momentum.