5 kettlebell exercises you have to try
Kettlebells (KBs) are up there amongst our favourites when it comes to choosing the best equipment for an efficient and effective, functional fitness workout.
Known for their ability to work the full body (challenging your strength, flexibility, and endurance), kettlebells are a versatile choice, appropriate for beginners and seasoned athletes.
We could list exercises and variations for hours, but instead, our coaches have picked out their top five for you to try at home (or in our fitness studio in Kingston Upon Thames!).
Follow our steps to perform each exercise with correct form — or if you’re interested in a more personalised kettlebell programme, feel free to reach out to one of our coaches.
Please note: Before starting a new exercise program, if you have any underlying health conditions or concerns, check with your healthcare provider to ensure it’s safe for you.
1. The Kettlebell Goblet Squat
Muscles Targeted: Quads, calves, glutes, core, forearms, biceps & shoulders.
Instructions:
Hold the kettlebell close to your chest, elbows pointing down. How you grip the KB is up to you, so long as it’s comfortable, and easy to maintain. In our opinion, the most comfortable way is with the handle facing down, holding the base of the KB as you would to throw a ball.
Stand with feet just outside hip-width apart, toes pointing slightly out.
Lower into a squat, keeping your back straight, core engaged, and chest up. It helps to look straight ahead, and aim to get low enough that your hips are parallel with your knees.
Push through your heels to return to the starting position, extending hips forward. At the top, squeeze those glutes.
Top Tips:
Eyes forward, to help maintain an upright torso
Elbows in, this will stop the kettlebell from moving
2. The Turkish Get-up
Muscles Targeted: Glutes, core & shoulders
Instructions (pay attention because we never said this one was easy):
Lie on your back with your right hand holding a kettlebell straight up.
Bend your right knee, foot flat on the floor, keep your left leg lying flat on the floor.
Your left arm and leg should be extended out to the side, at about 45 degrees.
Push weight into your right heel, and pressing with your left forearm, rise to a seated position, with your left palm flat against the floor. Keep that right arm pointed at the ceiling throughout, and keep your eyes on the KB!
Lift your hips off the ground, and squeeze your glutes as if to do a glute bridge. Now, your right foot, left heel, and left palm are the only parts of the body that support your weight.
Bend the left leg at the knee and bring your left foot behind the right (sweeping your leg back in a C shape). Place your left knee on the floor. Lift your left hand off the floor and move your torso into a fully upright position, also moving your gaze to face forward. Congrats, the worst is over, you’re in a lunge.
Time to stand up, keep that kettlebell overhead.
As if that wasn’t tough enough, reverse the steps carefully to return to the starting position.
Top Tips:
Always practise without a kettlebell first.
Go slow.
Still feel unsure? Speak to one of our coaches.
3. The Infamous Kettlebell Swing
Muscles Targeted: Glutes, hamstrings, quads, abs & shoulders.
Instructions:
Stand with feet shoulder-width apart, holding the kettlebell by the loop with both hands. Keep your core engaged and your shoulders pulled back.
Bend your knees slightly, hinge at the hips as if an elastic band is pulling you back from a point behind you.
As your glutes move backwards, a pendulum motion begins, with your arms ‘swinging’ the KB backwards, between your legs.
Drive through your hips to swing the kettlebell up to chest height, keeping your arms slack.
Let the kettlebell swing back down through your legs as you hinge at the hips again.
Top Tips:
Keep your back straight, no leaning.
The hip thrust should feel explosive!
Keep control of the movement during the full swing.
4. The Kettlebell One Arm Row
Muscles Targeted: Upper back, lats & biceps
Instructions:
Place your left knee and hand on a bench, keeping your right foot on the ground.
Hold the kettlebell in your right hand with your arm extended toward the floor..
Pull the kettlebell towards your hip, bending your elbow and squeezing your back.
Lower the kettlebell back to the starting position.
Top Tips:
Keep your core tight to prevent swinging.
Don’t rush, focus on form, rather than speed.
Keep your shoulders square, avoid twisting.
5. The Kettlebell Windmill
Muscles Targeted: Obliques, shoulders & hamstrings
Instructions:
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead, arm extended fully.
Turn your feet at a 45-degree angle, away from the hand holding the kettlebell.
Bend your hips to the side and lower your torso, reaching your left hand toward your left foot.
Return to the starting position.
Top Tips:
Look up at the kettlebell as you perform the movement.
Move your hips, not your waist
Control the descent, slow and steady
Ready to MOVE?
Mastering these five kettlebell exercises is a perfect intro to the world of functional fitness. Every move engages multiple muscle groups, providing heaps of benefits that enhance your daily performance and overall well-being.
Enjoy the challenge of a kettlebell workout? Our MOVE class is designed for you. Book now and join us at our fitness studio in Kingston Upon Thames — be warned, it’s going to get sweaty.