Looking to get into kettlebell workouts, or maybe just change up your existing regimen with a few new movements? These exercises will give you the total workout your body needs to reach its greatest potential—compound movements that are certain to provide real strength, real fat burning, real fitness from top to bottom. Why settle for lesser exercises for your kettlebell workouts?
- Squat. The squat’s a classic in every form of lifting for good reason. Kettlebell squats are an excellent way to work your lower body and core, with a bit of variation depending on which version of the squat you opt for. You can start with a single kettlebell, but you’ll want to graduate two a double kettlebell movement as soon as you’re able—it’s a better all-round exercise, increasing both the weight involved and the activation of stabilizers.
- Bentover row. Another classic, the bent-over row works your back and chest quite well; again, you’ll want to do this one with two kettlebells as soon as you’re capable. Be sure that you keep your core stable and your back healthily arched, as its quite easy to get complacent with your posture and strain your back on these.
- Clean and press. An exciting compound exercise that works a little bit of everything, the clean and press with kettlebells has a lot to offer. Unlike dynamic exercises with a barbell, there’s a lot less risk of breaking something or someone learning the movement with kettlebells. You’ll want to learn these slow and careful, at a low weight, then build yourself up; the goal is a nice, clean, explosive movement, with a good flow between the ‘clean’ and the ‘press’. Don’t cheat and use momentum for either part!
- Swing. This is an excellent exercise, included in pretty much all worthwhile kettlebell workouts. It deserves special attention as a workout considered mostly unique to the kettlebell; while you can get similar effects without the unique advantages of the kettlebell, there’s a reason that even barbell and dumbbell fanatics pick up a kettlebell for the swing. You’ll give your back, abs, and glutes a workout with this one.
- Romanian deadlift. Another great full-body compound movement, the Romanian deadlift will especially develop your hamstrings. The simplicity of the movement, and its potential to squeeze out the last bit of energy from a tired body, makes it an excellent exercise to end your regimen on.
These are just a few exercises to implement in your kettlebell workouts—they’ll work much of your body, but don’t be afraid to branch out more if you get bored. Just be sure that whatever exercises you include in your workouts, they target more than one muscle; you can always target specific muscles down the line, once you’ve built a strong, stable base.