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Kettlebells are an amazing tool for strength training. For a handful of exercises, they’re totally interchangeable for dumbbells or other weights. But for some weighted moves, especially ones that require an explosive movement, kettlebells are at the top.

Why? The way they’re shaped makes them much simpler to swing around. Furthermore, you can hold them by the handle or the bell (the round part of the weight), which gives you an opportunity to get a different range of motion depending on the kettlebell exercise you’re doing.

In addition, the shape of a kettlebell lets you work your muscles a bit differently than a conventional dumbbell.

The weight is distributed differently than a typical dumbbell so it works different muscles doing the same movement,” she says. It also requires more wrist motion, so your wrists and forearms get a little extra work.

When you take a class with kettlebells, or any other new type of equipment, it’s normal to feel a little lost. The following kettlebell exercises will teach you how to grip and use kettlebells to do some simple —and really effective— exercises.

Start with a light weight, like a 10- to 15-pound kettlebell (4 to 6 kilograms). Once you begin to feel comfortable with the moves, you can progress to something heavier.

Perfect these kettlebell exercises and add your favorites into your routine.

Squats With Kettlebells

Squats are some of the best ways to work your butt, quads, and hamstrings. By adding a kettlebell, it increases the resistance your body has to work against to stand back up, challenging your muscles even more.

In addition, holding the kettlebell close to your chest assist in getting the proper form. It is suggested that you squat deeply because it’s more functional.

  • Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettlebell handle with both hands at chest height.
  • Bend at your knees and hips to move into a deep squat, bringing your butt down past your knees.
  • Drive through your heels to return to standing.

Deadlifts With Kettlebells

Deadlifts are amazing for your butt and the backs of your legs. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back.

Try to choose a heavier weight with a deadlift—since you’re not bending your elbows at all, you’re mostly using your glutes, which are likely the strongest muscles in your body.

  • Hold a kettlebell in front of your thighs with both hands, palms facing in.
  • Stand with your feet hip-width apart, knees slightly bent.
  • Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground.
  • Keep your back flat and shoulders back. Your torso should be almost parallel to the floor at the bottom of the movement.
  • Keeping your core tight, push through your heels to stand up straight. Keep arms straight as you lift the weight back to start.
  • Pause at the top and squeeze your butt.

Suitcase Lunges With Kettlebells

This move works the legs again and butt, once again. Make sure that you don’t let the kettlebells swing, try and keep them stable by your side like actual suitcases.

When they start swinging, the momentum can begin to get out of your control and strain your back, she says.

  • Stand with your feet shoulder-width apart.
  • Keep your arms by your sides and hold a kettlebell in each hand.
  • Take a big step forward. Lower your body down, bending both knees to 90 degrees. Keep your back straight, shoulders back, and core engaged throughout.
  • Push through your heels, putting most of the weight on the back foot, to return to the starting position.