A kettlebell can be a key piece of equipment in your home and will allow you to complete many exercises much more effectively when you are starting your own fitness journey. It is also great for the more experienced among us, as you can forgo the gym and stay home for your routine. Here are some of the top exercises that you can do with a kettlebell in the comfort of your own home.
Stand with your feet slightly wider than shoulder width apart. Bend your knees and pick up the one kettlebell with both hands. Keeping your back flat, drive your weight through your hips and swing the weight up to your shoulders. Return to the start position and repeat 10-15 times without losing the initial momentum.
This move will work your hamstrings and your glutes. You can move onto heavier weights if you feel this is either too easy or you wish to work up to it over time. A set of 90 seconds is adequate for great results in a short period of time. It accelerates your heart rate and kick start your fat burning, much faster than any bench press.
For this exercise you will need to hold the two kettlebells by their handles so that the weight is resting on the back of your shoulders entirely. From here you will want to slightly bend your knees and squat down, while your legs should be in line with your shoulders. Drive the weight through your legs and straighten them, at the same time extend your arms as you raise the kettlebells above your head. Squat and repeat for as many reps as you desire, this should be at least 15 times for the best results.
This exercise acts to provide an entire body workout, from your thighs to your upper arms. It combines the front squat with the overhead press.
Kettlebell Clean and Press
Hold two kettlebells by your thighs with your knees slightly bent and feet shoulder width apart. Now, slightly jump off the ground and raise your arms, extending them over your head. This exercise can work to improve your grip strength and become stronger in your overhead movements. You can also use this move to learn how to keep your core rigid during lifts.
To start, hold the kettlebell in one hand between your legs and squat down until you get your thighs parallel to the floor. Then, drive upwards using your hips and knees and when the kettlebell rises it should be shoulder height. From here rotate your hand and push it upwards until your arm is locked out. Squat and return to the start position. This is one rep and should be repeated on both sides.
Kettlebell Farmer’s Walk
Hold the kettlebells by your side and, keeping your arms strong, walk short, quick steps as fast as you can. Turn and walk back, repeating back and forth several times.