Kettlebell Workout: 20 Exercises You've Never Tried

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you're tired of basic barbell and dumbbell exercises, try this fun kettlebell workout. 20 exercises for all muscle groups will help diversify your workouts, dilute cardio strength loads and pump your core muscles.

How to choose weight and number of repetitions

As a rule, women choose kettlebells weighing from 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try five repetitions of a single exercise. If it's easy, take heavier weights. If you cannot finish the exercise, you need less weight.

When you find your weight, you shouldn't do all the exercises with it. Some of them you can do with a heavier weight, for others you will need lighter weights. Check your weight for each exercise separately.

For repetitions, focus on five sets of 10-15 reps. If you feel you can do more, do it.

Exercises with kettlebells

1. Russian swing kettlebell

Russian kettlebell swings differ from the usual ones in that the kettlebell does not rise above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is best to start with simple Russian swings.

Exercise technique

• Stand straight with your feet slightly wider than your shoulders.
• Grasp the kettlebell with both hands, make a slight forward bend and place the kettlebell between your legs.
• The back should remain straight without rounding.
• Swing the kettlebell, bringing it to shoulder level. The movement starts from the hips, not from the hands, which provides the power to push.
• Lower the kettlebell down, wrap it up between your legs again, and repeat the exercise.

2. Swing the kettlebell with one hand

This movement is similar to the previous one. The only difference is that you work with one hand.

One-handed swings allow you to better pump target muscle groups and are suitable for those who have already mastered two-handed kettlebell swings.

3. Kettlebell Row

This exercise helps build your back well. It will be a great replacement for bent over dumbbell rows. Due to the shifted center of gravity of the kettlebell, the exercise will be a little more difficult.

Exercise technique

• Take two kettlebells and lean forward with your back straight and slightly bent knees.
• Bring the kettlebell up to your stomach. At the final point, the handles of the weights should be located in the stomach area.
• Use your back muscles to pull the weights, not your arms.
• Keep your elbows close to your body, do not spread them out to the sides.
• Lower the weights to the starting position and repeat.

4. Eight kettlebell

This exercise pumps your core muscles well, and also provides stress on the arms and legs. In addition, it looks pretty impressive.

Exercise technique

• Place your feet wider than your shoulders and take the kettlebell in your right hand.
• Bend your knees, lean forward slightly with your back straight and bring the kettlebell between your legs at body level.
• Bring your left hand back and take the kettlebell from your right hand.
• Move your left hand with the kettlebell forward and bring it back between your legs.
• Bring your right hand back and grab the kettlebell from your left.

During this exercise, you are, as it were, describing an eight around your legs, passing the kettlebell from hand to hand. It can be difficult to coordinate movements at first, but with a little practice, you will get used to it.

Due to inertia, the exercise is easy enough that you can pick up a heavier kettlebell. The main thing is not to slouch your back, otherwise it can have a bad effect on the lower back.

5. Deep squats with kettlebells

This exercise will help load your legs and buttocks. Due to the weighting in the form of a kettlebell, you will get the cherished forms much faster than performing repetitions without weight.

Exercise technique

• Stand straight, hold the kettlebell in front of your chest with both hands.
• Keep your elbows close to your body.
• Keeping your back straight and pulling your pelvis back, do a deep squat.
• At the bottom of the squat, the hip joint should be below the knees.
• Return to starting position and repeat.

6. Jump squats

If you want to put more stress on your leg muscles and build explosive strength, try complementing the squat with jumps.

Exercise technique

• Stand straight, put your feet shoulder-width apart, hold the kettlebell on outstretched arms below.
• Squat to parallel hips to the floor or slightly less.
• Jump up from the squat and repeat.
• To complicate the exercise, you can place pancakes or steps under your feet. This will help deepen the squat, widen the range of motion, and increase the load.

7. Lunges with lifting kettlebells

During lunges, the muscles of the legs and buttocks are worked out, and lifting the kettlebell provides a load on the shoulders and arms.

Exercise technique

• Stand up straight, hold the kettlebell in a bent arm at shoulder level, elbow close to body, arm with palm facing body.
• Lunge forward and at the same time raise your hand with a kettlebell above your head.
• Return to the starting position by lowering your hand with the kettlebell while lifting.
• Repeat on the other leg.

8. Russian curl with kettlebell

The exercise perfectly pumps the muscles of the core, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those who have poorly developed rectus abdominis muscles, enslaved thoracic spine, or have back problems.

Exercise technique

• Sit on the floor on the ischial tubercles, press the weight to the body and hold it in both hands, do not spread your elbows to the sides.
• Raise your legs, bent at the knees, off the floor.
• Try to keep your back straight.
• Rotate your body to the right and left without rounding your back or lowering your legs.

9. Weight mill

This exercise requires some flexibility and good mobility in the hip joint. It simultaneously stretches your lats and strengthens your core, arms and shoulders.

Exercise technique

• Stand with your feet shoulder-width apart, take a kettlebell in one hand and lift it above your head.
• Tilt to the side as far as the stretch allows. Ideally, you should touch your foot with your hand. At the same time, the kettlebell remains in the outstretched hand at the top.
• Return to starting position and repeat.

10. Lifting kettlebells with one hand while lying down

This exercise will help you build your pecs, arms, and core.

Exercise technique

• Lie on your back, bend your knees and place your feet on the floor.
• Hold the kettlebell in a bent arm, the shoulder is on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is turned towards the body.
• Squeeze the kettlebell up, turning your elbow to the side and your wrist with your palm facing your feet. At the extreme point, the weight is located above the chin.
• Lower the kettlebell to its original position and repeat.

11. Swing the kettlebell around you

This is another quite effective exercise that perfectly pumps the muscles of the core and arms.

Exercise technique

• Stand with your feet shoulder-width apart, take a kettlebell in one hand.
• Place the kettlebell behind your back and grab it behind your back with your other hand.
• Bring your hand forward and grab the kettlebell with your other hand.

12. Swing kettlebell with side steps

This is a versatile exercise that combines regular kettlebell swings with movement around the gym. Great cardio for those tired of the treadmill.

Exercise technique

• Perform a Russian kettlebell swing. When the kettlebell is at the highest point (at the level of the chin), bring your right leg to your left, connecting them together.
• When the kettlebell comes down from the top, step sideways with your left foot, placing your feet shoulder-width apart.
• When the kettlebell passes between the legs and goes up again, place the right leg against the left and connect them together.
• Repeat this exercise one way and then the other. To go to the right, you need to put your left foot during the swing, and when the weight goes down, step with your right foot.

13. Deadlift with kettlebell

This exercise is great for pumping your glutes and hamstrings. Also, the load is on the core muscles.

Exercise technique

• Stand straight, feet shoulder-width apart, and hold the kettlebell in both hands.
• Tilt the body, take the pelvis back and lower the weight to the floor.
• Keep your back straight while bending over.
• Return to the starting position by contracting your glutes and abs.
• Repeat the exercise.

14. Lifting kettlebells on the shoulder

This is a pretty difficult exercise, so try it with a light weight first and add pounds very carefully. When done correctly, this exercise puts stress on the legs, buttocks, and back.

Exercise technique

• Place the kettlebell between your legs, lean towards it with your back straight and grab the kettlebell with one hand.
• Place the kettlebell between the legs behind the body, gaining momentum, and then with a swing lift it to shoulder level, turning your hand so that the palm is directed towards the body.
• The elbow should be close to the body, the wrist continues the line of the arm, without bends. The kettlebell, as it were, hangs on the groove between the thumb and the rest of the fingers.
• Lower the weight so that it passes between your spread legs, and bring it up again.

15. Lifting two weights up

This exercise will perfectly pump your upper body: arms, back and shoulders. It also involves the muscles of the core.

Exercise technique

• Take two weights and throw them over your shoulders. The elbows are close to the body, the palms are directed towards each other.
• Squeeze the weights up, turning the palms forward so that at the top point the weights are located behind the hand.
• Lower the kettlebell to the starting position at shoulder level and repeat the exercise.

16. One-handed kettlebell jerk

This is not only a strength exercise, but also a cardio exercise. If you choose the right weight, the very first set will raise your heart rate perfectly. In addition, the exercise pumps the shoulders, chest and core muscles.

Exercise technique

• Place your feet slightly wider than your shoulders, place the kettlebell on the floor between your legs.
• Bend over to the kettlebell with your back straight, pulling your pelvis back, grab it with one hand, and take the other back behind your back.
• Slide the kettlebell between your legs, making a small swing back, and then feed it forward.
• Dash the kettlebell, pulling it over your head. The palm looks forward, the weight is behind the hand.
• Lower the kettlebell down so that it goes back between your legs again, and then repeat the upward jerk.

17. Plank on kettlebells with raising arms

Try to complicate and diversify the bar with the kettlebell option. This exercise primarily develops the abs, and due to the alternate lifts of the kettlebells, it puts a load on the arms and back.

Exercise technique

• Stand in the plank with your hands on the kettlebell handles.
• Raise one hand with the kettlebell.
• Try to keep your body straight while lifting the kettlebell, do not rotate your hips. Ideally, the hips should be firmly in place.
• Pull the weight with your back, not your hands.
• Lower the kettlebell to the floor and raise your other hand.

18. Turkish kettlebell lifting

This is a very interesting exercise. There is quite a lot of movement in it, so you have to make great efforts to maintain balance. With its help, you can provide a load on all muscles of the body.

Exercise technique

• Lie on the floor with your arm extended over your head with a kettlebell. If you are holding the kettlebell in your right hand, bend your right leg and place your foot on the floor.
• Raise the body, holding the kettlebell over your head, exit into the gluteal bridge. Lean on your right leg, straighten your left and extend to the side.
• Place your left leg behind your right leg and place it on your knee. You will find yourself at the bottom of the kettlebell lunge.
• Get up out of the lunge and place your feet shoulder-width apart.
• Return to the starting position, going through all the steps in reverse order: lunge, gluteal bridge, position on the floor with a bent leg and kettlebell in outstretched arm.
• Repeat the exercise.

19. Kettlebell Dips

This exercise works the same muscles as regular push-ups: chest, triceps, core muscles. Due to the fact that the hands are not on the floor, but on the handles of the kettlebells, the exercise becomes more difficult.

Exercise technique

• Stand upright, placing your hands on the handles of the kettlebells.
• Do a push-up, keeping your elbows close to your body.
• Try to tighten your abs and glutes to keep your body straight.

20. Push-ups with raising arms

This exercise combines the previous two, and therefore it is even more difficult and effective for pumping arms, back and chest.

Exercise technique

• Stand upright, leaning on the handles of the kettlebells.
• Perform a push-up.
• Raise one hand with a kettlebell to your waist. Keep your elbow close to your body and try to pull the kettlebell with your back muscles.
• Place your hand with the kettlebell on the floor and repeat the exercise with the other hand.