Most fitness enthusiasts know that kettlebell exercises are important but aren’t quite sure which ones they should do that will help them hit their fitness goals. When it comes to incorporating kettlebells into your exercise routine, it’s important to focus on your form and the weight of the kettlebell that you’re using.
Even though it may be tempting to showcase your strength and heave around a massive kettlebell, that could lead you to injury faster than you think.
This is why we wanted to share with you a list of great kettlebell exercises that you can perform that help build your strength, aerobic power, and overall physical fitness. Let’s look closer at how to get started with kettlebells and which exercises to do to get yourself in the best shape of your life.
Top Kettlebell Exercises
If you search the internet for a few minutes, you’re bound to find a number of kettlebell exercises that may or may not be to your benefit to try out. That’s why we did the leg work for you and found these great exercises that you can incorporate into your workouts instantly.
Kettlebell swings are one of the best exercises to perform that train your hip power and explosiveness. This exercise also works your hamstrings, abs, lower back, and even a little bit of your upper torso. If you perform the exercise correctly, it can improve your posture. Here’s how to do it:
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart as if you were in a squat position.
- While keeping your back flat squeezing your core, bend at your knees and push your glutes back.
- Keep your arms straight and extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
If you find that you’re getting too sore in your arms and shoulders following your sets of kettlebell swings, then focus on popping your hips more and get the timing down with your arms to guide the kettlebell up to your eye level.
If you’re looking for a kettlebell exercise that requires a little more focus and balance to accomplish, then Turkish Get-Ups are right up your alley. This challenging yet rewarding exercise greatly benefits your strength, stability, motor control, and mobility. It’s a great exercise that works your core, glutes and even your chest and shoulders.
Before you get started with Turkish Get-Ups, make sure that you’re using a slightly lighter weight that will be comfortable enough for you to handle for the entirety of your set. The last thing that you want is to return to lying on your back to be greeted by a large kettlebell right landing on your body. With that being said, let’s get into how to perform this great kettlebell exercise:
- Begin by lying on your back with your right arm pointing toward the ceiling and your right knee bent and your left arm to your side.
- Focus your attention on your right hand and slowly sit up without lowering your right arm.
- Press down into your left hand to lift your pelvis off the ground while still keeping eye contact on your right hand.
- Shoot your left leg backward and put weight on your left knee while keeping your left hand pointed towards the floor and right hand toward the ceiling.
- Push off the floor with your left hand and come to a standing position.
- Bring your left leg forward to meet the right.
- Reverse the sequence to return to the starting position on the floor.
Getting Started With Kettlebell Exercises
If you’re just beginning a strength training workout or if you haven’t used kettlebells before, it’s best to start small with using these kettlebell weights based on your gender:
- For women: 8- to 15-pound kettlebells
- For men: 15- to 25-pound kettlebells
As you gain strength and get the form and technique down you can always increase the weight for each exercise. Of course, if you’re a seasoned strength training pro, you can bump the weight up a bit to these weights instead:
- For women: 18-pound kettlebells
- For men: 35-pound kettlebells
Start off by doing 6 to 8 repetitions of each exercise at first, aiming to add more reps each week and work towards adding more sets as you build your strength. The great thing about kettlebells that they are affordable and easy to do anywhere. All you need is one or two kettlebells and enough room to do your exercises and you’re ready to go.