If you are bored of your regular cardio workouts at your gym, then you could try your hand kettlebell exercises. Kettlebells look similar to miniature bowling balls, and offer a combo on cardio, flexibility, and strength workouts. There are quite a lot of weight options to choose from, with most women sticking between 8 to 16 kg and men between 16 to 32 kg.
You can choose the bells depending on your stamina and exercise requirements. The sets and repetitions are then decided, with most of the workouts performed for 3 to 5 sets, each of 10 to 30 repetitions. Here are 9 top kettlebell exercises that has been divided into beginner, intermediate, and advanced levels.
Kettlebell Exercises:
1. Two-Handed Kettlebell Swing:
Focus: Legs, glutes, hips, back, shoulders
Level: Beginners
Strengthen your back and give your hip a new measurement with this exercise.
How to do:
1. Stand erect, feet a little wider than your hips.
2. Hold kettlebell handle with both hands, arms in front of you while palms face the ground.
3. Lower your body while pushing your hips backwards gently and bending slightly at the knees.
4. Slowly, yet in a single move, swing the kettlebell, driving your hip forward. Hold your core and glutes as tight as possible.
5. Return to the standing position.
Repeat 12 times to begin with, increasing the count over the time.
See More: Medicine Ball Workouts
2. Two-Arm Kettlebell Row:
Focus: Shoulders, arms, back
Level: Beginners-Intermediate
This also helps in rendering a toned hips and a fabulous abdomen, while toning your arms.
How to do:
1. Place two kettlebells in front of your feet.
2. Bending the knees slightly and tucking in your stomach, grab the kettleballs with stretched out arms.
3. Keep you back erect, while making sure that elbows do not say away from your body.
4. Lower the weights and swing them.
Repeat 12 times to begin with, increasing the count with practice and flexibility.
3. Kettlebell Front Squat:
Focus: Back, glutes, legs
Level: Intermediate
How to do:
1. Standing erect, hold the kettelbell with both the hands in front of your chest. Keep the elbows near to your body.
2. Slowly, yet fluidly, squat, while pushing the hips backwards and pressing the heels on the ground. Keep pushing the hips until they come parallel to the floor.
3. Keep your core and glutes engaged.
4. Come back to the initial position.
Repeat 12 times to begin with, improving the count over the time.
Tip:
Make sure your squat is focused on the right away as quality matters over quantity.
4. Kettlebell Lunge Press:
Focus: Back, shoulders, arms, abdomen, glutes, legs
Level: Intermediate
How to do:
1. Stand erect, kettlebell held with both hands in front of your chest. Arms should be bent, while palms should face each other.
2. Lunge forward with your right leg, while lifting the kettlebell above your head.
3. Come back to the initial position.
Complete one leg before moving to the next. Repeat 10 times, initially, with each leg, improving the count over the time.
See More: Hula Hoop For Beginners
5. Kettlebell Russian Twist :
Focus: Obliques, abdomen
Level: Intermediate
How to do:
1. Sit on the floor, with legs bent and feet resting flat on the ground at hip width.
2. Hold the bell at your chest using both hands.
3. Leaning at 45 degrees, try rotating your torso from right to left, twisting at your waist, while the kettlebell swings across your body.
Repeat 5 times, to begin with, improving the counts with practice.
Tip:
• Please be extra cautious as the prop could hurt you.
• Please aim at doing each rep in the perfect form for ideal results.
6. One-Arm Kettlebell Floor Press:
Focus: Core, arms, chest
Level: Intermediate
How to do:
1. Lie down in supine position, legs stretched out, and palms facing down.
2. Hold the kettlebell with your right hand by your side.
3. Pressing your left hand on the floor, lift the bell straight upwards, rotating your right wrist.
4. Come back to initial position.
Repeat 5 times, initially, for each side, improving the counts to a maximum of 10 with practice.
Tips:
Tuck in your core as much as possible.
Legs and back should be straight to avoid injuries.
7. Side Step Kettlebell Swing:
Focus: Back, glutes, legs
Level: Intermediate-Advanced
How to do:
1. Place a kettleball in front of you and hold it with both hands.
2. Lower your body while pushing your hips backwards gently and bending slightly at the knees.
3. Slowly, yet in a single move, swing the kettlebell, driving your hip forward. Hold your core and glutes as tight as possible.
4. When the ball comes in between your feet, move the right foot towards your right.
5. When the ball goes up, move the left foot closer to your right foot.
Repeat for 10 times, improving your count over the time. Complete one side before moving on to the next.
See More: Boot Camp Workouts
8. One-Arm Kettlebell Snatch:
Focus: Back, chest, shoulders
Level: Advanced
How to do:
1. Bend your knees slightly and keep the kettlebell in between your feet.
2. Balancing yourself on your toes, pull the kettlebell to your chest, elbow folded inwards.
3. Holding it tight, bring the bell above your head.
4. Slowly and carefully, bring the weight back to the initial position.
This makes one repetition. Start with a count of 5, increasing it to a maximum of 10 with practice.
Tips:
1. People with knee and back injuries/problems should avoid this.
2. If you have any problems with your elbows, please do not attempt this exercise.
9. Kettlebell Push-Up:
Focus: Back, chest, arms
Level: Intermediate-Advanced
How to do:
1. Place two kettlebells in front you, at your shoulder width.
2. Hold the handles tight and then lower your body in the same way you do regular pushups.
Repeat 10 times to begin with and increase the count with practice.
Tips:
- If you are a newbie to pushups, practice this only after you learn how to do pushups thoroughly.
- Please do not attempt this exercise if you are suffering from back injuries.
Kettlebell exercises are a great way to spice up your fitness regimen. Incorporate a few of these exercises along with your strength and cardio workouts for better results. Nevertheless, make sure you take a two day rest for your muscles if you are doing this along with other weight training workouts. Keep yourself safe, enjoy and workout towards a fitter life!
