Search results
Sep 5, 2020 · Ready for a sweaty full body kettlebell workout? This workout will hit all the major muscle groups and get the heart rate up with supersets throughout! We wi...
- 34 min
- 6.3M
- Caroline Girvan
- Overview
- Getting started with kettlebell exercises
- 1. Deadlifts
- 2. Kettlebell swing
- 3. Kettlebell goblet squat
- 4. Kettlebell lunge
- 5. Russian twist
- 6. Kettlebell pushup
- 7. Kettlebell shoulder press
- Benefits of using kettlebells
- GeneratedCaptionsTabForHeroSec
Kettlebell workouts exercise several muscle groups at once, giving your arms, legs, and abs a great workout in a short amount of time. They can improve both your strength and your cardiovascular fitness.
New exercise equipment can inject some excitement into 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.
Originally used as farm tools in Russia, kettlebells were reinvented as an exercise weight after strongmen performers used them in impressive feats of strength.
You can create a full-body workout using just kettlebells, or you can pick and choose specific kettlebell exercises to add to your strength-training regimen.
Here’s a look at 7 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. Read on to learn about kettlebell techniques, benefits, risks, and safety.
Kettlebell weight for beginners
If you’re just getting started with strength training, or if you haven’t used kettlebells before, fitness experts suggest: •For women: 8- to 15-pound kettlebells •For men: 15- to 25-pound kettlebells Using lighter kettlebells allows you to focus on learning the proper form and technique for the different exercises. You can always increase the weight once you’re comfortable with the correct form for each exercise.
Kettlebell weight for intermediate to advanced training
If you’re at an intermediate to advanced level in your strength training, fitness experts recommend: •For women: 18-pound kettlebells •For men: 35-pound kettlebells
Pacing your kettlebell workouts
Try to work in your kettlebell exercises 2 or 3 times each week. Start off by aiming for 6-8 repetitions of each exercise. Once you can comfortably complete the reps, work toward adding more sets as you build strength. Don’t forget to prep with 5-10 minutes of warmup exercises before starting your kettlebell workout. Your choice of kettlebell weight and training pace may also be influenced by factors like your: •body size •muscle mass •fitness goals
How to do kettlebell deadlifts
1.Stand with feet shoulder-width apart. 2.Place a kettlebell just outside each foot on the floor. 3.Engage your abdominal muscles and draw your shoulders down as you squeeze shoulder blades together. 4.Push hips back and bend knees to reach kettlebell handles. 5.Firmly grip kettlebells, keeping arms and back straight and feet flat on floor. 6.Slowly lift chest and press hips forward until you’re standing up straight. 7.Pause and inhale before lowering your body. 8.Repeat 6 to 8 times. Perform 1 set to start, and work up to 3 to 4 sets as you build up your strength.
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.
How to do the kettlebell goblet squat
1.Stand with feet a little wider than shoulder-width apart, toes pointed out slightly. 2.Hold a kettlebell with both hands around the sides of the handle, not from the top of the handle, and keep it close to your chest. 3.Slowly bend both knees so that thighs are almost parallel to the floor. Keep elbows forward and back straight. 4.Using your leg muscles, with your upper body still, stand up to your starting position. Your feet should remain firmly on the floor. 5.Repeat 6 to 8 times. Perform 1 set to start, and work up to 3 to 4 sets as you build up your strength.
How to do the kettlebell lunge
1.Stand with feet together. 2.Hold kettlebell by the handle in your right hand, arm by your side. 3.Keep shoulders back and chest upright. 4.Slowly step forward with left leg, bending knee while keeping right foot in place. 5.Pause for a few seconds, then push down through your forward leg to move your body upward to standing. 6.After you finish your reps on one leg, switch sides so that the kettlebell is in your left hand and your right leg steps forward. 7.Shoot for 1 set of 6 to 8 reps on each leg to begin. Aim to do 3 to 4 sets as you build up your fitness.
How to do the Russian twist
1.Sit with your legs bent, feet flat on the floor. 2.Holding the kettlebell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. 3.With heels a few inches above the floor, rotate your torso from right to left, swinging the kettlebell slightly across your body. 4.Rotate from side to side 6 to 8 times. 5.When you’ve completed your repetitions, return to your starting position. 6.Do 1 set to start. Try to work up to 3 to 4 sets as you build your fitness and strength.
How to do the kettlebell pushup
1.Place two kettlebells approximately shoulder-width apart on the floor. 2.Grip the handle of each one, and assume a pushup position. Feel free to use a modified pushup position if that’s more doable for you. 3.Keeping your core engaged, back straight, and upper body rigid, lower body toward floor. 4.When your chest is even with the kettlebell handles, exhale and push your body back up to its starting position. 5.Repeat, always being careful not to arch your back. 6.Repeat 6 to 8 times and do 1 set to start. Aim for 3 to 4 sets as you get stronger.
How to do the kettlebell shoulder press
1.Stand with feet about shoulder-width apart. 2.Hold a kettlebell by the handle with your right hand so that it rests against the outside part of your right shoulder. The palm side of your hand should be facing your chin, and your elbow should be close to your body. 3.While exhaling, push the kettlebell upward so that your arm is almost straight overhead. 4.Slowly lower the kettlebell to its starting position, keeping wrist and forearm in a neutral position and elbow close to your body. 5.Do 6 to 8 repetitions with one arm, and then switch arms. Aim for 1 set with each arm to begin. Try to work up to 3 to 4 sets for each arm as you become more advanced.
It’s like two workouts in one
•Kettlebell exercises target both strength training and cardiovascular fitness. •According to a 2019 study, a kettlebell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. •Compared to resistance circuit-based training, the same study found that a regular kettlebell workout is just as effective at improving cardiorespiratory fitness and muscle strength. •A study sponsored by the American Council on Exercise reported that participants who completed an 8-week kettlebell training session saw noticeable improvements in their aerobic capacity. •After a single session of kettlebell exercises, a small 2016 study showed improved glucose tolerance in young inactive men — a result that could help prevent diabetes. Kettlebell training was as effective as high intensity interval running.
It can improve balance and stability
•Kettlebell exercises can also help improve your posture and balance. •A small 2020 study found that kettlebell training improved female ballet dancers’ balance significantly more than standard dance training. Their jumping ability also showed greater improvement. •You typically use your core muscles more with kettlebell exercises than with dumbbells or barbells. This can benefit your back health, as your core helps to stabilize your spine.
It’s shown to improve fitness and health in older adults
•Kettlebell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. •Older adults also appear to have lower levels of inflammation after resistance training with kettlebells and elastic bands. This was reported in a 2021 study.
Learn how to use kettlebells to target multiple muscle groups and improve your strength, power, and cardiovascular fitness. Find out the benefits, risks, and safety tips of kettlebell training, and see how to do 7 versatile exercises with proper form and technique.
- James Roland
Jun 12, 2024 · Learn how to use a kettlebell with Mario and Mega Man references in this simple circuit workout. Perform 6 exercises with one bell for 3 rounds, and download the worksheet for free.
People also ask
How do I do a kettlebell workout?
What are the benefits of a kettlebell workout?
What muscles does a kettlebell workout target?
Nov 16, 2023 · Keeping your core tight, push through your heels to stand up straight, keeping your arms straight. Pause at the top and squeeze your butt. This is 1 rep. The kettlebell deadlift is one of the best ...
Oct 28, 2020 · 23 Kettlebell Exercises and Workouts to Build Full-Body Strength Shake up your workout by using one of the most useful tools in the gym. By Brett Williams, NASM Published: Oct 28, 2020 12:40 PM EDT
- 1 min
- Brett Williams, NASM
Jul 17, 2024 · Learn how to use kettlebells to target every major muscle group and improve your strength, conditioning, and endurance. Find the best workout for beginners, intermediates, and advanced athletes, with tips and variations.
Full Body Kettlebell Workout - 15 Minutes to work your entire body with 1 kettlebell! We will perform each of the following kettlebell exercises for 30 secon...
- 18 min
- 4.5M
- Caroline Girvan
