Kettlebells are essentially miniature bowling balls with handles attached on them. Their main characteristic is their versatility. Kettlebells can be used for all sorts of exercises, including cardio, strength training and flexibility training. If you’ve never used kettlebells before, and you want to give it a try then here are some of the best kettlebell workouts available to you.
Single Arm Kettlebell Swing
This is considered one of the best kettlebell workouts because it affects almost every part of the body. Single arm kettlebell Swings affect the back, the hips, the shoulders, the legs and the glutes. What’s even better is that this exercise is easy to perform.
To get started, you will need to hold the kettlebell with one of your arms, and then slowly swing it upwards, while swinging your other arm to drive your momentum. Perform 10 to 12 reps of this on one arm and then switch to the other arm. Repeat each set 2 to 3 times for each arm.
There is also a double arm variant to the Kettlebell Swing. The Double Arm Kettlebell Swing is similar to the single arm variant except that it involves two hands instead of one. Needless to say, it’s also more challenging, which is why you should only perform this exercise once you’ve built up your muscles.
The Kettlebell Goblet Squat
The Goblet Squat is considered one of the best kettlebell workouts for developing leg, glute and back muscles. Although there are plenty of other kettlebell exercises for these parts of the body, the goblet squat offers better results and is easier to do.
To perform the goblet squat, stand up straight while holding your kettlebell in front of your chest with both hands. Be sure to keep the elbows close to the body.
Begin squatting by driving your heels into the ground, while simultaneously pushing your hips backwards to the point that your thighs are somewhat parallel to the ground, then go back to standing position. A set of 15 to 20 reps is ideal for the Goblet Squat. Don’t do more as you may hurt your muscles.
The Kettlebell Windmill
This is another kettlebell exercise that got popular because of its wide ranging effects. Like the Kettlebell Swing, it affects the shoulders, backs and hips. It also improves the abdominal muscles, especially the obliques. The only downside to the Windmill is that it is an advanced exercise. So if you don’t have a lot of experience with kettlebells then it’s best to do it at a later date when you’ve developed your muscles.
To perform the Windmill, lift the kettlebell with your left hand then angle your feet 45 degrees away from the left arm. Raise your kettlebell overhead then lock the arm while keeping your shoulders carefully aligned.
Then shift your weight onto your left leg and start bending your body forward at the waist. Be sure to keep your left arm extended overhead while you bend forward and keep your right arm pointed at the ground. Finally, lift yourself back up slowly. Repeat this process 6 to 8 times for both the right and left sides of your body.
Kettlebell Lunge Press
The Kettlebell Lunge Press is considered of the best kettlebell workouts around not because of its great results (although it certainly offers those), but because it is slightly challenging without being completely difficult to do.
To perform a Kettlebell Lunge Press, you will first need to stand up straight while keeping your kettlebell in front of your chest with both hands. Be sure to relax your arms and bend them a little while doing this, then lunge forward with your right or left leg while firmly raising the kettlebell over your head. Return back to your standing position and put the kettlebell back to your chest. Repeat this process 10 to 15 times on each leg, but don’t strain yourself.
Kettlebell Power Plank With Row
The Kettlebell Power Plank With Row is not one of the best kettlebell workouts if you’re concerned about full body results, but if you want to strengthen your abs and back muscles then it’s definitely a good choice.
To perform this kettlebell exercise, you will need to assume the plank position, but with both of your hands holding kettlebells. In this position, slowly lift up one of the kettlebells until it reaches your hip. Lower it back down and repeat the whole thing with the other kettlebell and the other arm. Repeat this process 6 to 8 times on both sides.