Kettlebells are an amazing tool for strength training. For a handful of exercises, they’re totally interchangeable for dumbbells or other weights. However, for some weighted moves, especially ones that require an explosive motion, kettlebells are at the top.
Why? The way they’re shaped makes them much more easy to swing around. Furthermore, you can hold them from the handle or the bell (the round part of the weight), which gives you an chance to get a different range of motion depending on the kettlebell exercise you are doing.
In addition, the shape of a kettlebell allows you to 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 motion,” she says. It also requires more wrist motion, so that your wrists and forearms get a tiny bit of extra work.
When you take a class with kettlebells, or any other new kind of gear, it is normal to feel a little lost. The following kettlebell exercises will teach you how to grip and use kettlebells to do some easy –and really effective– exercises.
Start with a light weight, like a 10- to 15-pound kettlebell (4 to 6 kilograms). When you begin to feel comfortable with the moves, you can progress to something heavier.
Perfect these kettlebell exercises and add your favorites in to your own routine.
Squats With Kettlebells
Squats are some of the greatest 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 more.
In addition, holding the kettlebell close assist in getting the appropriate form. It is suggested that you squat deeply because it is 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 squat, bringing your buttocks down past your knees.
Drive through your heels to return to standing.
Deadlifts With Kettlebells
Deadlifts are amazing for the butt and the backs of your thighs. They also secretly challenge your heart, since you have to keep your abs tight to avoid arching your back.
Try to choose a heavier weight with a deadlift–because you’re not bending your elbows at all, you using your glutes, that are likely the most powerful muscles in the body.
Hold a kettlebell in front of your thighs with both hands, palms facing .
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 pounds toward the floor.
Keep your back flat and shoulders back. Your torso should be almost parallel to the floor at the bottom of the movement.
Keeping your heart 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 thighs again and butt again. Make certain that you don’t let the kettlebells swing, try and keep them stable by your side such as 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 huge 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, placing the majority of the burden on the back foot, to come back to the starting position.