Kettlebells are a key piece of equipment in CrossFit training and we see them in more and more gyms every day. Because of its versatility, this type of weight is used even in the simplest exercises as well as in the most demanding training routines. In addition, their use can help you increase muscle power and endurance because the center of gravity of these cannonball-shaped weights with a handle is external to the hand, allowing you to perform a wide variety of movements and snatches, unlike traditional dumbbells. If you would like to introduce kettlebells into your workout routines, here are 6 types of exercises you can do.
6 Kettlebells exercises for your workout
One of the great advantages of Kettlebells is that they can be used for a variety of purposes, whether for calorie burning, cardio or even as part of rehabilitation work. Remember to always have extra protection to prevent possible troublesome injuries. Make sure you have a good pair of wrist wraps, kneepads and a lumbar support belt. If you will use them a lot, we recommend you use hand grips to protect your hands.
You can do lots of different exercises with kettlebells. You can combine different grips and work with one or a pair.
Read on to discover the 6 kettlebells exercises for the most complete workouts:
✅ Kettlebell Swing
The Kettlebell swing is a classic exercise. It’s very simple and will help you strengthen the middle area of your body, as well as impacting the upper and lower body. To perform this exercise, stand in the starting position with your feet shoulder-width apart and toes facing outwards. Hold the Kettlebell with both hands at chest height and bend your knees slightly, tilting your hips backwards and pulling the weight. Pass the kettlebell under your legs and with the momentum of the movement and a sway of your hips, bring it up over your head. Return to the starting position and repeat. Here is a video showing you in detail how to do this exercise:
✅ Kettlebell squats
Squats are probably one of the exercises you do most often during your WODs or Open Box workouts. In this case, the idea is to include a kettlebell to increase resistance. Get into a squat position with legs shoulder-width apart and toes pointing forward. Then bend your knees slightly, dropping your hips back a little, keeping your back straight at all times. Lower to a position of 90° to the ground. If you want to increase resistance, you can push with your elbows on the inside of your knees.
✅ Kettlebell snatch
The snatch is one of the most complete exercises, as it uses several muscle groups including the glutes, hamstrings, lower back, shoulders, hip flexors, etc. To perform it, place your feet a little more than shoulder-width apart with your toes pointing outwards and grab the Kettlebell with one of your hands. Then bend your knees and tilt your buttocks backwards while bringing the Kettlebell back between your legs. Reverse the movement and use the momentum to carry the weight overhead. Return to the starting position. Here is a video to show you in detail how to do a kettlebell snatch.
✅Kettlebell lunge
The kettlebell lunge, like the squat, consists of adding the kettlebell to this exercise. All you have to do is follow the steps in this post to find out how to do lunges, also known as Walking Lunges and hold a kettlebell in each hand. Or if you prefer, you can see the details in this video:
✅Turkish get-up
With this exercise, on top of strengthening the muscles, especially your shoulder muscles, you will gain stability and balance.
- Place the kettlebell on the floor and then lie down so that it’s on one side. The leg on the side where the Kettlebell is should be stretched out and the opposite leg slightly bent.
- Then, turn and pick up the kettlebell with both hands. Change the position of your legs, i.e., bend the one in the same side as the Kettlebell and straighten the opposite one.
- Lift the kettlebell with one arm and place the other arm at 45º.
- Raise your hips without losing sight of the kettlebell, with the arm holding the kettlebell fully straight and the opposite arm resting on the floor. Slowly stand up until you are completely upright.
- Now return to the starting position, in the same way as you got up.
Or if you prefer, you can see the details in this video:
✅ Kettlebell windmill
This is an exercise with kettlebells that will allow you to improve your hip flexibility while using your entire body. However, it does require considerable technique and strength, like most exercises that involve so many muscle groups. To do the Kettlebell windmill, start with your back straight, feet apart and the kettlebell positioned above your head, with your arm tense. With your chosen arm vertical and your back upright, rotate your torso while touching the opposite foot with the hand that doesn’t have the weight. Hold the position for a couple of seconds and return to the starting position using your hips and glutes. Remember to keep the leg on the side of the kettlebell straight and bend the opposite leg slightly.
