In this article about the 7 best kettlebell exercises: The kettlebell is a training tool that originally comes from Russia. By now, the kettlebell is indispensable in the fitness industry. Not surprising, as with one simple weight you can train your entire body. This makes this training method extremely effective. In a previous article, we already described the five benefits of kettlebell training. Want to practice yourself? In this article, we share 7 kettlebell exercises to help you get started.
7 best kettlebell exercises explained
1. Front Squat
With this kettlebell exercise, you primarily train your leg muscles, but you also engage your back, glutes, and upper body. Perform this exercise with a kettlebell that is heavy enough and suitable for your abilities. Here’s how to perform the exercise:
Stand with your feet shoulder-width apart. Grab the kettlebell with both hands and hold the weight at chest height with your elbows against or close to your body.
Perform a squat by bending your knees and lowering yourself down. Keep your back straight and your feet flat on the ground.
Do 8 to 12 repetitions and then set the kettlebell down again.
2. Kettlebell Deadlift
The deadlift is a well-known exercise in weightlifting. This exercise is often performed with a barbell, but you will also find the deadlift in this list of kettlebell exercises. With the kettlebell deadlift, you primarily train your hamstrings and back muscles. Here’s how to perform this exercise:
Place the kettlebell on the ground in front of you. Set your feet slightly wider than shoulder-width apart. Bend over the kettlebell so that it is in line with your shoulders.
Engage your core and keep your back straight. Slightly bend your knees and hinge your hips back. Extend your arms until you can grab the kettlebell.
Grab the kettlebell and push your hips forward to return to the starting position standing upright.
Hinge your hips back again and bend your knees a bit until the kettlebell touches the ground again.
Do about 8-12 repetitions (or more depending on the weight) and set the kettlebell back on the ground.
3. Kettlebell Swing
Of all the kettlebell exercises, the kettlebell swing is one of the most well-known exercises. For some people, it is a fantastic exercise; others have a love-hate relationship with it. This is because it is a fairly technical exercise, and if you perform the kettlebell swing correctly, it is a tough workout. Here’s how to do the kettlebell swing:
To perform the swing correctly, place the kettlebell slightly in front of you.
Bend your knees and hinge your hips back, lowering yourself down.
Grab the kettlebell with both hands and let it swing between your legs. Swing the kettlebell forward by explosively moving your hips forward. It is a smooth movement where you also extend your knees. The goal is for the kettlebell to reach about shoulder height during this movement.
Repeat this movement about 15 times. Then stop the hip movement and let the kettlebell come to a stop between your legs.
The muscles you train with the kettlebell swing
The kettlebell swing is a great exercise to train the whole body. The muscles you train with the kettlebell swing are your hips, core, glutes, hamstrings, shoulders, and back muscles. This makes it a complete exercise that you really cannot miss in your kettlebell training.
4. Windmill
Exercises with a kettlebell help you improve your strength, cardio, and flexibility. The windmill is one such exercise that also stretches your muscles. Both your hamstrings and the sides of your torso and groin will be stretched. At the same time, you train your oblique abdominal muscles and shoulders with these exercises. Here’s how to do this exercise.
Stand with your feet shoulder-width apart and stand upright. Hold a kettlebell in your right hand.
Extend your right arm so that the kettlebell is above your head.
Push your hip sideways to the right and let your upper body lean to the left. It may help to move your left arm parallel down your left leg.
If possible, look at the kettlebell in your right hand during this movement.
5. Thruster
The thruster is a dynamic exercise that trains multiple muscle groups simultaneously. It is a combination of a squat and a push press, allowing you to train both your legs and upper body. Here’s how to do a kettlebell thruster:
Stand with your feet hip-width apart.
Grab the kettlebell with your right hand and press the weight against your chest.
Go down into a squat position. As you come out of the squat, extend your right arm with the kettlebell.
While standing fully, lower the kettlebell back against your chest.
Perform about 8 to 12 repetitions. Then switch arms.
6. Russian Twist
No list of kettlebell exercises would be complete without an exercise for the abdominal muscles. The Russian Twist is a well-known abdominal exercise that you can perform with or without weight. Here’s how to do the Russian Twist with a kettlebell:
Sit down and place your feet flat on the ground. Make sure there is a kettlebell with an appropriate weight to your right.
Lean your body back so that you are sitting at an angle of about 45 degrees. Extend your arms straight in front of you and pull in your belly button.
Bring your hands to the ground to the right of your body.
Twist until you feel a stretch in your side and pick up the kettlebell.
Return to the center and bring your hands to the ground to your left. Twist until you feel a stretch and, if possible, tap the ground with the kettlebell.
Complete 10 repetitions per side, for a total of 20. Is this difficult? Then try it first without weight and gradually increase the weight and number of repetitions.
7. Kettlebell Row
The row is also a fairly well-known exercise that you can perform with a barbell, dumbbell, or kettlebell. With the Kettlebell Row, you train your back, legs, and upper body. It is also important to engage your core properly. You can perform this exercise in several ways. Start with one kettlebell and optionally place a bench nearby.
Stand with your feet hip-width apart and slightly bend your legs.
Bend your body forward and extend your right arm fully in front of your knees. You can lean with your left arm on a bench.
Grab the kettlebell. From that position, pull your arms back towards your hips. Keep your core engaged and your upper body still. It is a pulling motion from your arm.
Perform 8 to 12 repetitions and then switch sides. You can also perform this kettlebell exercise with two kettlebells at the same time or without a bench.
Exercises with a kettlebell with a personal trainer in Haarlem
These kettlebell exercises form a varied workout where you train many different muscle groups. This makes it an effective training that you can do on your own. However, it can be challenging to perform kettlebell exercises technically well. A personal trainer helps you with the correct execution and motivates you to take that extra step. Need help? Visit our studio for personal training in Haarlem.
Advanced workout with a kettlebell
Do you often train with a kettlebell and are you ready for a tough workout? Then you might know kettlebell master Eric Leija. An intense series of exercises with a kettlebell can be done if you want to take your training a step further.
