The kettlebell is an incredibly handy piece of training equipment for you to have at home. Kettlebells offer unique training benefits over dumbbells—the uneven weight distribution will challenge you to control the weight as you swing, press, or pull. Plus, kettlebells will add extra challenges when it comes to grip and core stability. It’s a great idea to have your home equipped with a nice set of kettlebells.
You can get a phenomenal workout with a single kettlebell
This is great for any person who has a small space to work out in or isn’t into the concept of stocking their home with a lot of fitness equipment. Once you have a kettlebell and get used to it, you may just want it around long after your normal exercise routine simply as they’re just so useful.
For instance, although – in many exercises – dumbbells and kettlebells are fairly interchangeable, the handle and ball of the kettlebells allow for a swinging motion that dumbbells just can’t beat. When you grip the kettlebell with the ball facing upwards, there’s also a stability as the ball likes to fall one way or the other, and your body needs to work to avoid that movement.
Kettlebells are useful, portable, and taxing on the entire body during most movements and movement patterns. Just the action of holding a heavy bell at the chest is an effective way to strengthen the core, back, arms, and shoulders.
Below you’ll find some of the best kettlebell exercises as well as instructions about how to turn them into a full-body kettlebell workout. These moves are excellent for a beginner kettlebell workouts when done with lighter weights at a slower rate. While intermediate or advanced levels of fitness can turn them into a more challenging training session by choosing to lift a heavier load and picking up the pace.
Curl to Squat and Press
Begin in a squat stance with a kettlebell in each of your hands. Extend your arms toward floor between your feet. Have your palms facing away from your body. Bend your elbows and curl the weights to shoulder level. Then, in one single motion, press through your heels to stand up, lifting the kettlebells overhead, turning the palms to face inward and halting when biceps are by the ears. Reverse the movement to return to your starting position. That’s one rep and complete 15 reps.
Begin in a standing position with the heels of your feet shoulder-width away from each other holding a kettlebell with the two of your hands in front of your chest and close to your body (elbows bent). Push your hips back and bend knees to lower into a squat. Reverse the movement to return to start.
Begin with an upright stance with your feet hip-width apart and holding the handle of a kettlebell with each of your hands in front of your face. Your elbows must be bent and wide at your sides. Maintaining both elbows in a bent position, and the rest of your body still, gradually circle the kettlebell around your head once, maintaining the weight at eye level. That’s one rep. Complete 15 reps in one direction and then 15 in the opposite.
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