Kettlebells are the most underrated, versatile powerhouse when it comes to weight training, and while no weight type is better than another, kettlebells put up quite the fight. From HIIT workouts to low-rep, heavyweight movements, they’re sure to get the job done.
Designed to meet the need of any fitness level, kettlebells offer a more holistic approach to workouts. Here are a number of the more simple kettlebell workouts to get you started.
Seven exercises you can do using only one kettlebell
Single-arm kettlebell row:Start in a high plank position. Place a kettlebell next to your left hand, keeping your shoulder blades drawn back to prevent hunching over. Keep your core engaged so that your body forms a straight line. Maintaining this form, take the kettlebell and lift it to your side. Slowly release. Repeat on the right side.
Kettlebell windmill:This exercise is perfect for strengthening your shoulders and core as well as mobility. Stand with your feet shoulder-width apart. Hold the kettlebell with your left hand. Lift the kettlebell straight up overhead. Looking upwards, shift your hips to the left as you bend towards your right side until you touch your foot. Return to an upright standing position and then repeat on the right side.
Figure 8:Holding a kettlebell out in front of you in your left hand. Position yourself into a half squat. Keep your back straight and core engaged. Pass the kettlebell in between your legs in a figure-eight motion. Repeat on the other side.
Single-arm kettlebell floor press: Lying on the ground, hold the kettlebell above your chest with the weight resting on the palm of your left hand. Push the weight upwards and rotate your wrist so that you end with your palm facing your feet. Repeat using the other hand.
Turkish get-up: Lie on you back and hold a kettlebell in your left hand. Push your arm forward and overhead. Bend your left knee and use your foot to ground you. Twist your left shoulder so that your right elbow is holding the weight. Puah yourself up and raise your bum off of the floor. You should be able to stand up. Return to your starting position. Repeat on the right side.
Plank drag: In a high plank position, place a kettlebell just outside of your left hand. Move under your body with your right arm and pull the kettlebell to the right side. Repeat on the other side. It’s essential to keep your pelvis square to the ground the entire time.
Goblet squat: Holding the kettlebell by the “horns”, tuck your elbows in so that your forearms are vertical. Position your feet shoulder-width apart and then lower yourself to a squatting position.
It’s easy to see why the kettlebell is a popular choice when it comes to free-weight training. The workouts are customisable and versatile to suit the needs of anyone performing them. It is possible to increase the intensity as you see fit and take on a full-body workout.
Are you a personal trainer and want to add kettlebell training into the services you can offer your clients? If you do, then you should do our Kettlebell Instructor Course. For more information, please follow this link.