Kettlebells, while sometimes overlooked at the gym, are a brilliant and versatile piece of equipment. You can do a full-body workout with a few simple kettlebell exercises to build strength everywhere from your legs and core to shoulders and back. Plus, many of these will get the heart pumping and blood flowing. Next time you get to the gym, try these best kettlebell exercises for the ultimate workout.
1. Kettlebell Swing
Kettlebell swings are a great way to elevate your heart rate and strengthen your posterior chain. It’s a hip-hinging move that requires full engagement of the hamstrings and glutes to initiate the hip thrust to swing. If you’re new to kettlebell swings, start with lighter weights to get your form correct. However, once it is right, heavier loads are going to strengthen you faster, burn fat, and give you a great cardio workout.
Steps
- Stand with your feet just wider than shoulder-width apart, with the kettlebell on the floor just behind you.
- Bend your knees to grab the kettlebell behind you. Make sure to tilt at the hips, pushing your butt backward. Keep your chest up and back straight.
- Drive forward with your hips in a thrusting motion, and as your knees straighten, use that momentum to swing the dumbbell up to shoulder height.
- Repeat in a continuous loop for a full set.
2. Kettlebell Farmer’s Walk
Kettlebell farmer’s walks are a full-body workout.
This kettlebell exercise will strengthen your grip and upper back, work the muscles in your legs, and engage the core. Carrying more weight as you walk, makes your leg muscles work harder. Additionally, by holding weights, then adding momentum, it forces your abdominals to compensate for the shift in weight.
Then, your upper arm and back muscles engage to help carry the load and take the pressure off your forearms. Plus, it’s practice for bringing the groceries inside in one trip without breaking a sweat!
Steps
- Hold two kettlebells, one in each hand, arms by your sides.
- Then take a walk, with short, quick steps, focusing on keeping your body straight and core engaged.
- Keep walking, or doing laps, until you feel your grip weaken. You’ll want to put the weights back down before complete failure to avoid broken toes, tiles, or floorboards.
3. Kettlebell Two Arm Military Press
A military press targets both the deltoids in the shoulders, as well as the triceps. Plus, it works the legs and core as a byproduct of maintaining stability throughout the move. Performing a military press with kettlebells will improve the mobility in your upper body, and perfect your pressing form.
Steps
- Stand with your feet hip-width apart, and keep your core engaged and head up.
- Hold a kettlebell in each hand, palms facing forward, with the weight at the back of your hands.
- Pull the kettlebells up to shoulder height for the starting position. The weight should sit slightly behind your shoulders.
- Press the kettlebells up above your head until your arms are straight.
- Lower the weights back down to your shoulders, with control.
- Repeat for a full set.
4. Kettlebell One Arm Floor Press
While you get to lie down for this kettlebell exercise, it’s not a rest. These one-arm floor presses target the pecs, as well as the deltoids and triceps. Additionally, you’re going to be working your core as you engage these muscles to keep your back flat on the floor and initiate the momentum to push the kettlebell up.
Steps
- Lie on your back on the floor, keeping your abdominals drawn in so your back doesn’t arch.
- Hold the kettlebell in one hand, keeping the weight behind your hand, with your palms facing toward your feet.
- Push the weight towards the ceiling until your arm is straight.
- Lower the kettlebell back to the starting position.
- Complete a full set on one arm before moving to the other.
5. Kettlebell Deadlift
Kettlebell deadlifts are another brilliant compound exercise that engages multiple muscle groups. You’ll feel the burn in your glutes, quads, and hamstrings, as well as your lats and traps. Deadlifts can be done with a barbell as well, but are great to do with kettlebells as an alternative.
Steps
- Stand with your feet hip-width apart, and the kettlebell positioned between your feet.
- Squat down to grasp the kettlebell with both hands in an overhand grip. As you squat, keep your back straight and chin up.
- Drive-up through the floor out of your squat, pulling the kettlebell straight up, until your body upright. Your arms should be straight down, and the kettlebell sitting in front of your thighs.
- Lower the weight back down, with control, until you’re back in the squat position.
- Repeat for a full set.
