Introduction to Kettlebell Training and Benefits
Looking to sculpt more defined muscles and amp up your workout routine this year? It may be time to pick up a kettlebell. This cast iron or steel ball with a handle has become hugely popular for its many health and fitness benefits. Let’s dig into the versatile training tool that is the kettlebell.
Kettlebells provide an efficient and effective full-body workout. Standard kettlebell moves like swings, cleans, and snatches target multiple muscle groups at once. This makes kettlebell training an efficient way to strengthen and tone the body. Just 15-20 minutes with a kettlebell can provide cardio, strength training, and flexibility work all in one.
The unique shape of a kettlebell allows for dynamic, flowing movements that work the entire body. The weight is displaced away from your hand, requiring extra stabilization and control. This activates more muscles, challenging your balance and core. Kettlebell training builds serious functional strength and cardio endurance to help you better handle daily activities.
Kettlebell workouts also torch calories. The swinging and momentum involved in standard kettlebell moves gets your heart pumping. This makes kettlebell training an effective fat-burning, metabolism-boosting workout. Using kettlebells regularly can lead to noticeable weight loss and muscle definition.
Additionally, kettlebell training is very low impact but high intensity. The explosive power of swinging a kettlebell works the muscles intensely without excessive strain on joints. This makes kettlebells an excellent option for people with knee or back issues who need a joint-friendly workout.
Kettlebells are also extremely versatile. There are hundreds of exercises that can be performed with one or two kettlebells to target any muscle group. You can flow kettlebell moves together into circuits for comprehensive full-body training. Workouts can be performed at home or on the go for fitness that fits your lifestyle.
15 Must-Try Kettlebell Exercises
Ready to introduce kettlebells into your training? Here are 15 great kettlebell exercises to try:
This classic move targets the posterior chain muscles like glutes, hamstrings, lower back. It’s a powerful full-body exercise that also gets your heart pumping.
Holding the kettlebell at chest height, squat down keeping your weight in your heels. Drive through your legs to return to standing. Works quads, glutes, core.
Standing on one leg with the kettlebell, hinge at the hip to lower it towards the ground. Works balance, hamstrings, glutes, core.
Explosively pull the kettlebell to shoulder height. Then reverse the move to return it to the ground. Works full-body power, cardio, and grip.
In one smooth move, swing the kettlebell up overhead. A powerful full-body move requiring coordination and quick hip drive.
Locking your arm straight, hinge and lower the kettlebell to work deep rotational core muscles and hip mobility. Challenges balance.
Row the kettlebell up focusing on squeezing your back muscles. Works upper back, biceps, core stability.
Lying on the floor hold the kettlebell straight arm above your chest and press up. Isolates the shoulders.
Lying down, raise the kettlebell over head stretching your lats. Works shoulders, back, core.
A combo move exploding from a front squat to a shoulder press. Challenging full-body exercise.
Explosively pulling the kettlebell up, driving through the heels to work shoulders and posterior chain.
Adding a unilateral twist, swing a single kettlebell between your legs. Works core stability, grip, and power.
Laying on your back, press a kettlebell to the ceiling, then follow it up to standing balancing. Full-body coordination move.
In a wide stance, hinge at the hips and stand up pulling the kettlebell up to your chest. Works legs, back, core.
Press the kettlebell up from an inverted bottoms-up position. Challenging grip, shoulders, core stability.
Start with lighter kettlebell weights around 15-25 lbs as you learn proper form. Focus on controlled, explosive movements and full range of motion. Kettlebell training sculpts a strong, lean physique through dynamic full-body moves. Add these must-try kettlebell exercises into your routine a few days a week and feel the burn!
How to Choose the Right Kettlebell Weight for You
Kettlebells are an extremely versatile piece of exercise equipment that can help you get an effective full-body workout. However, choosing the right kettlebell weight is crucial to prevent injury and get the most out of your workout. Here are some tips on how to pick the perfect kettlebell weight for you.
Consider Your Fitness Level
If you’re new to strength training, start with a lighter kettlebell in the 15-25 pound range. Focus on perfecting your form with a manageable weight before progressing. For intermediate exercisers who weight train regularly, opt for a medium weight kettlebell in the 20-40 pound range. Advanced athletes and weightlifters can start with a heavier kettlebell over 40 pounds.
Pay Attention to Relative Strength
Your kettlebell weight should be heavy enough to challenge you but not so heavy you can’t maintain proper technique. A good guideline is to choose a weight where you can complete each exercise for 30-60 seconds before fatigue sets in. If you have to put the kettlebell down sooner, go lighter. If you can breeze through a minute, go heavier.
Try Before You Buy
If possible, test out some kettlebell weights at your local gym first before purchasing your own. Swing or press a few different weights to find one that puts just the right amount of beneficial stress on your muscles without being unwieldy.
Start Light and Progress Over Time
When in doubt, err on the side of starting too light. You can always gradually increase the weight as you get stronger and more skilled. Jumping into heavy weights too soon is a recipe for injury. Build a solid foundation with proper form before piling on the pounds.
Consider Weight and Handle Size
Make sure you choose a kettlebell where you can wrap your fingers comfortably around the handle while keeping your wrist straight. Women can often grip smaller handle sizes better. If the kettlebell is too wide for your hand, it will throw off your mechanics.
Factor in Two-Hand Exercises
Some kettlebell moves like two-handed swings require holding the ‘bell with both hands. Make sure to account for these exercises when choosing your weight so you don’t undershoot the load you need.
15 Must-Know Kettlebell Exercises to Try Now
Ready to tone up in 2023 with kettlebells? Here are 15 phenomenal kettlebell exercises to add to your workouts for improved strength, mobility and fat loss.
1. Kettlebell Swing
This explosive hip hinge movement is one of the top kettlebell exercises for building power endurance in the hamstrings, glutes and back. It teaches proper hip snap and teaches you to “swing” rather than lift the weight.
2. Kettlebell Goblet Squat
Holding a kettlebell in a goblet position helps counterbalance your body for a deep, quality squat. It strengthens the legs and challenges core stability since it’s held in front of the body.
3. Kettlebell Sumo Deadlift
Widen your stance and hold the kettlebell between your legs to target the inner thighs and glutes. Keep your chest up and hinge at the hips to lift.
4. Kettlebell Clean
This explosive move mimics a barbell power clean. Swing the kettlebell between your legs, then “clean” it to your shoulder in one fluid motion. It builds serious power and coordination.
5. Kettlebell Snatch
A cousin to the kettlebell clean, the snatch adds an overhead press at the top for a dynamic, full-body exercise. Use your hips and a swift arm punch to snatch the weight overhead.
6. Kettlebell Windmill
An ab and oblique shredder, the windmill improves mobility through the hips and shoulders. Hold the ‘bell overhead, rotate your hips, and side bend to tap the floor.
7. Kettlebell Figure 8
Weave the kettlebell smoothly through your legs in a “figure 8” motion at chest height. Keep your shoulders and hips square for a serious core challenge.
8. Kettlebell Thruster
Drive the kettlebell overhead from a front squat position for a major full-body burn. You’ll build explosive power and increased calorie burn.
9. Kettlebell Row
Row the kettlebell to your torso while maintaining a solid plank position. Your body remains still like a mountain as you pull the ‘bell with your lats.
10. Kettlebell Halo
Improve shoulder mobility and stability. Hold the horns of the kettlebell and make big circles around your head to open up the shoulders.
11. Kettlebell Push Press
A powerful move, bend your knees slightly and drive through your legs to press the kettlebell overhead. The legs help give the shoulders an extra boost.
12. Kettlebell Lunge Press
Lunge down with one leg while pressing the kettlebell overhead. This combo move torches cals while working balance and coordination.
13. Kettlebell Turkish Get Up
A slow, grinding movement, press a kettlebell from lying down to a standing position. It takes serious strength and shoulder stability.
14. Kettlebell Pistol Squat
An advanced move, hold the kettlebell in a goblet grip and squat down on one leg. Get as low as you can while keeping your non-working leg extended.
15. Kettlebell Bottoms Up Press
Turn a regular overhead press upside down. Hold the ‘bell by the handle upside down and press it overhead. Intense for the shoulders!
Ready to swing into kettlebell training? Start with the basics, be patient as you progress, and focus on quality reps over quantity. Kettlebells are extremely effective at transforming your physique when used properly – have fun with them!
Learning Proper Kettlebell Form to Avoid Injury
Kettlebells have become an incredibly popular workout tool in recent years. The kettlebell’s unique shape and versatile nature allow for dynamic, full-body exercises that are great for building strength, endurance, and cardiovascular fitness. However, improper kettlebell form can lead to injury. By learning proper technique and taking care to avoid common mistakes, you can safely enjoy an effective kettlebell workout.
Choose the Right Weight
Selecting the appropriate kettlebell weight is crucial for proper form. Too light and you won’t challenge yourself. Too heavy and you’ll struggle with technique, fatigue quickly, and up your injury risk. A good starting point for most men is a 15-35 lb kettlebell; for most women, aim for 10-25 lbs. Consider your current fitness level and the specific exercises you’ll do. Squats and deadlifts require heavier weights than arm exercises like presses. Don’t feel like you must use the same weight for every exercise. Start conservatively and gradually increase weight as your fitness improves.
Learn Proper Stance
Your stance provides the foundation for every kettlebell exercise. Stand with feet about hip-width apart, knees slightly bent. Engage your core by pulling your belly button toward your spine. Look straight ahead, with your chin level to the ground. Shoulders should be back and down, not hunched up near your ears. This athletic stance stabilizes your body, engages key muscles, and puts you in the optimal position for movement. Maintain this stance throughout your workout.
Hinge at the Hips
Many kettlebell moves involve hinging at the hips to swing the weight between your legs. Do this by pushing your hips back rather than rounding your lower back. A cue is to try and “put your tail between your legs” rather than bending over at the waist. Keep your core tight, chest lifted, and eyes looking forward. Let the hips and glutes power the movement. Avoid squatting or overly bending your knees. The hip hinge protects your back while working the posterior chain muscles effectively.
Keep Wrists Neutral
When gripping the kettlebell handle during moves like swings, cleans, and snatches, be sure to keep your wrists in a neutral position. Don’t bend or flex the wrists during the motion. Allow your fingers to grip the handle firmly while your wrist stays in line with your forearm. Cocking the wrists under load can strain them over time. Neutral wrists also prevent the kettlebell from pulling your arm behind your body, which can tweak your shoulders.
Control the Arc
Exercises like swings involve moving the kettlebell in an arc between your legs. Avoid letting the weight swing wildly and uncontrollably. Instead, use your hips and legs to smoothly accelerate the kettlebell up while bracing your core. At the top, allow the bell to float weightlessly for a moment before reversing the motion. On the downswing, don’t let the bell crash into your groin – use your muscles to decelerate it in a controlled fashion. The entire arc should feel powerful yet graceful.
Keep Elbows In
When pressing or snatching a kettlebell, be sure to keep your elbows close to your torso rather than flaring out wide. This protects your shoulders by relying on the bigger muscles of your chest, back, and triceps. Flaring the elbows out shifts load onto smaller muscles, encouraging poor mechanics that can impinge the shoulder joint. Occasional light stretches and mobility work for your thoracic spine, lats, and pecs helps maintain a healthy shoulder position for elbows-in presses.
Braced on Cleans
When cleaning a kettlebell, avoid pulling the weight with your arms alone. Instead, start the motion by driving through your heels, aggressive thrusting your hips forward, bracing your core, and keeping your back flat. Allow the momentum of your hip drive to move the kettlebell up your centerline while your arm guides it to the racked position. Keep your elbow close to your body. Your hips and legs provide the power while your shoulder stabilizes. Poor cleans rely on your biceps and often involve arching the back – big technique mistakes.
Precise Lockout
Exercises like overhead presses and Turkish get-ups require locking out your elbow fully. Don’t end the movement with a slightly bent arm. Fully extend your elbow, being careful not to hyperextend. Simultaneously, engage your lat to stabilize your shoulder joint. Find the precise terminal point where your arm is straight but your shoulder remains packed, then hold it a moment. Sloppy lockouts put undue strain on the elbows and shoulders, which can lead to injuries over time.
Increase Weight Gradually
Once you’ve nailed down proper form, you can continue challenging yourself by adding weight appropriately. Aim to increase total weight lifted by no more than 10% per week. Trying to advance too quickly before your body is ready will throw off your form. It’s better to increase reps or sets for a while before moving up in weight. Be especially conservative with overhead lifts – the shoulders are a vulnerable joint. Listen to your body and don’t let ego make you increase weight before you’re ready.
Know When to Rest
Intense full-body exercises like kettlebell swings, snatches, and cleans require focus and stamina. Quality is more important than quantity. Rest at least 1-2 minutes between sets to maintain power output and proper form. You may need more rest as you reach muscle fatigue. Also, regularly cycle heavy kettlebell workouts with less intense recovery days. Don’t increase volume or weight every session. Allow your body time to adapt in order to avoid overuse injuries like tendinitis.
With proper kettlebell form, you can increase strength, torch calories, and sculpt an athletic physique without ruining your back, shoulders, or knees. Master foundational techniques like hip hinging, neutral wrist alignment, and planked cleans. Gradually increase weight over time while focusing on quality of motion. Allow enough rest between challenging sets and workouts. Employing sound kettlebell form will let you keep exercising safely for years to come.
Kettlebell Swing – Posterior Chain and Core Exercise
Of all the dynamic kettlebell exercises out there, the two-handed kettlebell swing may be the most foundational. This powerful full body move builds explosive strength through the posterior chain while also challenging your core stability, grip, and coordination. Mastering swing form is crucial for maximizing results while avoiding injury.
Hip Hinge First
The kettlebell swing starts with a hip hinge – think deadlift form without the weight. Bend at the hips by sending your butt straight back as if trying to close a door behind you with your rear. Keep your back flat and chest up while hinging, avoiding rounding your shoulders. Your knees will bend slightly but the hips and glutes do the majority of the work. Weight on your heels, core braced. This is the foundation.
Explosive Hip Drive
With the kettlebell between your feet, explosively thrust your hips forward like a broad jump. This forward hip snap is the power of the swing. Keep your arms loose like ropes, using your hips and glutes to accelerate the bell. Exhale sharply at the top to engage your core. The bell will float weightlessly for a moment as you finish extending your hips.
Control the Arc
As the kettlebell descends, don’t let it crash uncontrolled into your groin. Hinge at the hips again and use your muscles to brake the bell’s descent so it gently taps your glutes. Keep your back flat and knees bent only slightly. The entire arc of the swing should feel rhythmic yet forceful. Time your hip drive so it propels the bell back up at the bottom of the swing.
Float Phase
Each rep contains a float phase at the top where the kettlebell momentarily pauses at eye level after your explosive hip drive. Use your core to keep your torso rigid as the bell floats. Don’t lean back.snap your glutes and quickly re-hinge your hips to start the bell back down in a controlled arc. The float improves grip strength and challenges anti-rotation core muscles.
Squeeze the Glutes
Your glutes power the hip drive, so fully engage them at the top of each swing rep. Focus on squeezing your glutes together tightly when your hips are fully extended, which ensures you generate maximum power. This also protects your lower back by shifting load onto the glutes. Your glutes might feel sore after swings as you build explosiveness.
Proper Breathing
Inhale deeply into your belly during the backswing as the weight moves between your legs. Exhale fully at the top of the swing when you finish driving your hips forward. Don’t hold your breath. This breathing pattern helps generate power and maintain braced core muscles. It may take practice to find the proper coordination.
Neutral Spine
Avoid rounding your upper back during the swing. The spine should maintain its natural slight arch when hinging at the hips. Think “proud chest” and keep your shoulders pulled down away from your ears. Neutral spine takes pressure off the discs. Poor posture during swings can lead to back issues.
Increase Weight Slowly
When starting out, use a moderate kettlebell weight you can control as you learn the hip hinge pattern. Men can start with 25-35 lbs, women 15-25 lbs typically. Increase weight slowly in 5-10 lb increments as your posterior chain strengthens. Rushing to heavy weights before developing form can strain your back. Build a solid foundation first.
High Volume Sets
Proper swing form allows for high rep sets of 15-25 reps. The explosive hip power comes from your glutes, not your shoulders. With lighter weights, aim for sets of 20-30 reps to build endurance. The high volume increases calorie burn while improving posture and hip mobility. Vary rep ranges to spur adaptation.
When performed correctly, the kettlebell swing works your entire backside from your calves to your upper back while challenging your core and grip. It teaches proper hip hinge mechanics that carry over to deadlifts, squats, and more. Respect this versatile exercise and gradually master its techniques for an impressive posterior chain.
Kettlebell Deadlift – Build Strength in Your Legs and Back
If your New Year’s resolution is to get stronger and more toned, look no further than the versatile kettlebell. This cannonball-shaped weight allows you to perform a variety of effective exercises that will build muscle throughout your body.
One of the best kettlebell exercises for strengthening your legs and back is the kettlebell deadlift. This compound movement works multiple major muscle groups at once, making it an efficient way to boost your fitness.
So how do you perform the kettlebell deadlift correctly to reap the benefits? Here is a step-by-step guide to proper form:
- Stand with feet about hip-width apart, toes pointed forward. Engage your core muscles.
- Put the kettlebell on the floor between your feet. Hinge at the hips to bend down and grab the handle with both hands.
- Keep your back straight and brace your core as you drive through your heels to stand up, lifting the kettlebell off the floor.
- Pause when you reach the top position, squeezing your glutes. Keep your shoulders back.
- Hinge at the hips again to lower the kettlebell back to the floor with control.
- Avoid rounding your back. Keep your chest up and core braced on each rep.
Perform 10-15 reps for 2-3 sets. Focus on using proper form rather than rushing through the movement. As you build strength, you can increase the weight of the kettlebell.
Muscles Worked
The kettlebell deadlift engages your posterior chain – the muscles on the back of your body. Primary movers include:
- Glutes
- Hamstrings
- Lower back (erector spinae)
Your core and quadriceps stabilize your body during the exercise. Gripping the kettlebell also activates your forearms and hand muscles.
Benefits
Here are some key benefits the kettlebell deadlift offers:
- Increases lower body strength – Lifting the added weight of the kettlebell forces your glutes, hamstrings and quads to work hard.
- Strengthens posterior chain – The posterior muscles get neglected in many workouts. Deadlifts target them effectively.
- Improves balance and stability – Keeping a neutral spine while hinging builds coordination and core stability.
- Functional for everyday life – The hip hinge pattern mirrors picking heavy objects up off the floor.
- Can be progressed – You can increase the weight as you build strength for an ongoing challenge.
Common Mistakes
Avoid these form errors when performing kettlebell deadlifts:
- Rounding the back – This can put excessive strain on the spine. Maintain a neutral back position.
- Squatting down – Use your hips to hinge back, rather than bending the knees too much.
- Jerking the weight – Keep control as you lift and lower the kettlebell.
- Holding breath – Breathe out as you lift, breathe in as you lower to avoid Valsalva.
- Overarching back – Don’t hyperextend at the top. Find a neutral spine position.
Exercise Variations
Try these variations once you master the standard kettlebell deadlift form:
- Single-leg deadlift – Perform the movement standing on one leg to increase the challenge for your glutes and hamstrings. Switch sides halfway.
- Wide-stance deadlift – Take a wider stance with toes pointed outward to put more emphasis on your inner thighs.
- Roman chair deadlift – Use a Roman chair to increase the range of motion. Raise the kettlebell as high as your arm extends overhead.
- Deficit deadlift – Stand on a platform to increase the range of motion. Be sure to maintain neutral spine.
Safety Tips
Follow these recommendations to perform the kettlebell deadlift safely:
- Start light – Master form with a manageable weight first before increasing.
- Pull shoulder blades down – This protects your spine and engages your lats.
- Set up close to the kettlebell – Don’t round down to reach it.
- Keep neck neutral – Don’t look up as you lift. Eyes can be slightly downwards.
- Wear shoes – Bare feet or socks can slip during hip hinge.
- Tighten core – Brace abdominal muscles to support your lower back.
Avoid this exercise if you have a current back injury or hip, knee or ankle issues. Consult a physician before starting any new workout program.
Ready to Tone Up This Year? 15 Must-Know Kettlebell Exercises to Try Now
Looking to take your fitness to the next level in 2023? If your usual workout routine has you feeling bored and unmotivated, it may be time to switch things up. One of the hottest exercise tools that delivers results is the kettlebell.
This cast iron weight shaped like a cannonball allows you to perform dynamic full-body exercises that torch calories and fat. The unique round shape and offset center of gravity forces you to control the momentum. This engages your muscles in new ways to build strength, power and balance.
Kettlebell workouts aren’t just for hardcore gym rats though. They offer a challenging, fun workout for any fitness enthusiast from beginners to advanced.
Ready to experience the benefits of kettlebells? Here are 15 great kettlebell exercises to incorporate into your routines:
1. Kettlebell Swing
This explosive full-body move is one of the foundational kettlebell exercises. It works your posterior chain, core and grip strength.
- Hinge at the hips, swinging the kettlebell between your legs.
- Drive through your heels to swing the kettlebell up to chest level.
- Control the descent as you swing it back down.
2. Kettlebell Goblet Squat
Holding the kettlebell at your chest targets your core and upper body as you squat down.
- Hold the kettlebell by the horns, close to your chest.
- Push your hips back and bend knees to lower into a squat.
- Drive through your heels back to the start.
3. Kettlebell Sumo Deadlift
This variation works your inner thighs and glutes through a wider stance.
- Take a wide stance with toes turned out.
- Hinge at the hips, lowering your hands outside your knees to grab the kettlebell.
- Drive your heels into the ground to lift back up.
4. Kettlebell Row
Rowing the kettlebell improves posture and strengthens your back, shoulders and arms.
- Hinge forward from the hips, kettlebell on the ground.
- Row the kettlebell up towards your chest, squeezing your shoulder blades.
- Lower with control.
5. Kettlebell High Pull
This explosive move works your shoulders, traps, hamstrings and glutes.
- Start with a swing between your legs.
- Drive up and pull the kettlebell to shoulder height or slightly above.
- Lower back down into the swing.
6. Kettlebell Thruster
Combining a front squat and overhead press, this move torches calories and strengthens your full body.
- Squat down, kettlebell in rack position.
- Drive up explosively as you press the kettlebell overhead.
- Bring kettlebell back to rack position.
7. Kettlebell Turkish Get-Up
Working your shoulders, core and hips through a full range of motion, get-ups build stability.
- Start lying down, kettlebell pressed up overhead.
- Roll to your elbow and lift your torso, stabilizing the kettlebell.
- Push up to stand, keeping the kettlebell raised overhead.
8. Kettlebell Windmill
This move challenges your balance, mobility and core with a deep side bend.
- Press the kettlebell overhead, feet wider than hip-width.
- Hinge to the side, keeping the kettlebell raised over your shoulder.
- Squeeze glutes to return upright.
9. Kettlebell Clean
Explosively lifting the kettlebell from the floor to rack position works your full body.
- Start with kettlebell between feet. Squat and grab the handle.
- Drive through legs and shrug shoulders to clean it to rack position.
10. Kettlebell Snatch
This advanced move involves swinging the kettlebell overhead in one fluid motion.
- Swing kettlebell between legs then explosively pull up.
- Punch arm overhead to lock out, assisted by knee dip.
- Smoothly lower to the swing.
11. Kettlebell Lunge Press
Lunging with the kettlebell challenges your balance, legs and shoulders.
- Hold the kettlebell at your shoulder in rack position.
- Lunge forward or backward, pressing the kettlebell straight overhead.
- Return to the start.
12. Kettlebell Figure 8
Weave the kettlebell through your legs in a “figure 8” motion to build coordination.
- Start with kettlebell between feet. Squat down and grab the handle.
- Pass the kettlebell between your legs in a weaving motion.
13. Single Arm Kettlebell Swing
Swinging with one arm increases the core challenge.
- Hinge at the hips, swinging kettlebell between legs.
- Powerfully drive hips forward to swing kettlebell to chest level.
- Keep tension in the non-working arm.
14. Kettlebell Hang Clean
This move starts with a stiff-legged deadlift before the clean.
- Hinge down, keeping legs mostly straight to grab the kettlebell.
- Explosively clean it to the rack position at your shoulder.
15. Kettlebell Bottoms Up Press
Pressing while stabilizing the inverted kettlebell requires serious shoulder and core strength.
- Start holding the kettlebell overhead upside down.
- Carefully lower it to shoulder height then press back up.
Start slowly and focus on perfect form with lighter kettlebells as you build the stabilizing strength for these challenging moves. Proper technique prevents injury risk.
The unique shape and versatility of kettlebells allows you to take your training to the next level. Added to your usual cardio and weightlifting, kettlebell workouts will skyrocket your results. Pick a few of these top exercises to include in your next gym session!
Kettlebell Snatch – Improve Power and Mobility
Looking to boost your athletic performance and mobility in 2023? Mastering the kettlebell snatch is a great way to improve your power, coordination and overall fitness. This advanced kettlebell move is popular with CrossFitters and strength athletes for good reason.
The snatch involves swinging the kettlebell between your legs then explosively pulling it overhead in one smooth motion. Performing this dynamic full body exercise challenges your strength, flexibility and technique. With practice, you’ll be snatching heavy kettlebells overhead in no time.
Curious how to correctly execute the kettlebell snatch? Follow these form tips:
- Start with feet wider than shoulder-width, kettlebell handle aligned between feet.
- Hinge at the hips, swinging kettlebell back between legs to gain momentum.
- Drive hips forward forcefully to begin accelerating kettlebell upwards.
- As arm raises, transition body into a shallow squat by bending knees.
- Fully extend arm overhead, with kettlebell locked out directly above shoulder.
- Return to swing position in reverse sequence, controlling descent.
Perform 10-15 reps per set, focusing on smooth technique rather than speed. Ensure you have full mobility in your shoulders and hips to properly execute the snatch.
Muscles Worked
Nearly every muscle gets activated during the snatch due to its full body nature. It engages:
- Glutes
- Hamstrings
- Quadriceps
- Shoulders
- Traps
- Triceps
- Core
Gripping the kettlebell handle tightly also works the forearms, hands and grip strength.
Benefits
Here are some of the major benefits of the kettlebell snatch:
- Increases power – The explosive hip drive and arm punch builds explosive strength.
- Elevates heart rate – This intense move torches calories and fat in a short time.
- Enhances mobility – The overhead lockout improves shoulder and thoracic spine mobility.
- Activates fast-twitch muscle fibers – Snatches recruit the type of muscle fibers used in sprints.
- Strengthens entire body – Almost every muscle gets trained in this single exercise.
Common Mistakes
Avoid these common form mistakes when performing kettlebell snatches:
- Not enough hip drive – Your hips should explosively snap forward to begin the upward motion.
- Pressing too early – Wait to press arm overhead until kettlebell reaches face level.
- Poor alignment overhead – Kettlebell should be directly over shoulder in straight line.
- Catching with bent elbow – Fully lock out elbow for stability at the top.
- Hyperextending back – Maintain a flat back throughout the move.
Scaling Options
If you are new to the snatch, try these progressions:
- High pull – Perform just the first pull phase, up to shoulder height.
- Hang snatch – Start with kettlebell hanging below hips, then snatch up.
- Kettlebell swing – Master the hip hinge pattern with swing first before adding snatch.
- Lighter kettlebell – Improves technique before moving up in weight.
Programming Tips
Here are some recommendations for safely including kettlebell snatches in your training:
- Warm up well – Focus on hip and shoulder mobility drills.
- Start light – Build up slowly in weight as technique improves.
- Increase hand grip – Use thick grip kettlebell handles or grippers.
- Strengthen upper back and core – These muscles stabilize during the snatch.
- Listen to body – Reduce volume if feeling fatigued or having pain.
The kettlebell snatch is an advanced move requiring good mobility. Reduce range of motion if lacking shoulder or hip flexibility. Seek coaching if new to this exercise.
Ready to Tone Up This Year? 15 Must-Know Kettlebell Exercises to Try Now
If getting stronger, leaner and more toned is one of your fitness goals for the New Year, it’s time to add kettlebells to your workouts. Kettlebells are versatile weights that allow you to perform ballistic full-body movements that send your metabolism and fitness levels soaring.
The unique shape and offset center of gravity of kettlebells forces you to control momentum during exercises. This engages stabilizer muscles and burns more calories for faster results.
While often associated with intense CrossFit workouts, beginners to advanced exercisers alike can benefit from including kettlebells in their training. The simple cast iron weights can elevate heart rate, build muscle and shred fat.
Looking for some fresh workout ideas? Here are 15 great kettlebell exercises to try:
1. Kettlebell Swing
This foundational kettlebell move works your posterior chain, core and grip.
- Hinge at hips, sending kettlebell back between legs.
- Drive hips forward forcefully to swing kettlebell to chest height.
- Control return swing between legs.
2. Kettlebell Goblet Squat
Squatting while holding the kettlebell at chest challenges balance and core.
- Hold kettlebell by horns against chest.
- Send hips back and bend knees to lower into a squat.
- Drive through heels back to standing.
3. Kettlebell Sumo Deadlift
The wide stance of a sumo deadlift targets inner thighs and glutes.
- Take wide stance with toes angled out.
- Push hips back, lowering hands outside knees to grab kettlebell.
- Drive through heels to return upright.
4. Kettlebell Row
Rowing improves posture and strengthens back, shoulders and arms.
- Hinge forward, kettlebell on ground.
- Row kettlebell up towards chest, squeezing shoulder blades.
- Lower kettlebell with control.
5. Kettlebell High Pull
This explosive move engages your shoulders, traps, glutes and hamstrings.
- Start with a swing, then explosively pull kettlebell up to shoulder height.
- Slowly lower kettlebell back into the swing.
6. Kettlebell Thruster
Combining a front squat with an overhead press torches calories!
- Squat down with kettlebell in rack position.
- Drive up and press kettlebell overhead.
- Return to rack position.
7. Kettlebell Windmill
Windmills improve mobility through a deep lateral bend.
- Press kettlebell overhead, feet wider than hips.
- Hinge sideways, keeping arm extended.
- Squeeze glutes to return upright.
8. Kettlebell Lunge Press
Lunging while pressing a kettlebell challenges balance and strength.
- Hold kettlebell at shoulder in rack position.
- Lunge as you press kettlebell straight overhead.
- Return kettlebell to rack before coming up.
9. Kettlebell Hang Clean
This explosive clean variation starts with a deadlift.
- Hinge down, keeping legs mostly straight to grab kettlebell.
- Explosively clean kettlebell to rack position at shoulder.
10. Kettlebell Bottoms Up Press
Pressing a kettlebell overhead upside down requires serious shoulder stability.
- Start holding kettlebell overhead upside down.
- Lower to shoulder and press back up with control.
11. Kettlebell Figure 8
Weaving the kettlebell through your legs improves coordination.
- Start with kettlebell between feet. Squat and grab handle.
- Pass kettlebell between legs in a “figure 8” motion.
12. Single Arm Kettlebell Swing
Swinging with one arm increases core activation.
- Hinge at hips, swinging kettlebell with one arm.
- Drive hips forward to swing kettlebell to chest height.
13. Kettlebell Snatch
This advanced move involves explosively snatching the kettlebell overhead.
- Swing kettlebell back between legs.
- Explosively pull kettlebell overhead in one motion.
14. Kettlebell Turkish Get-Up
Get-ups build stability through a wide range of motion.
- Start lying down, kettlebell pressed up.
- Roll to elbow, lift torso, then stand up keeping kettlebell raised.
15. Kettlebell Clean and Jerk
This advanced combo move is great for power and strength.
- Clean kettlebell from floor to rack position.
- Dip slightly and drive kettlebell overhead.
Focus on proper form and control as you learn these challenging kettlebell moves. Used alongside cardio and strength training, kettlebell workouts will take your fitness to new heights!
Kettlebell Clean and Press – Full Body Strength
If your New Year’s resolution is to get stronger and more toned in 2023, look no further than the mighty kettlebell. This simple cast iron weight packed with possibility is an efficient way to sculpt and strengthen your entire body.
Kettlebells provide unrivaled functional fitness. By gripping the handle and swinging the bell, you work multiple muscle groups at once through dynamic, full body movements. Talk about a bang for your buck! Kettlebell exercises like the clean and press not only tone and shape, they also boost endurance, flexibility, and balance.
What is the Kettlebell Clean and Press?
The kettlebell clean and press is a killer combo move that works the legs, core, shoulders, and arms. It combines two exercises into one fluid motion – the clean and the overhead press.
Here’s a step-by-step breakdown:
- Stand with feet shoulder-width apart, holding the kettlebell handle with both hands in front of thighs.
- Bend knees and hips back while swinging kettlebell between legs.
- Explode upward, driving through heels and straightening legs to bring kettlebell up to shoulder height.
- As bell reaches shoulder height, rotate arm so elbow is high and kettlebell rests in open palm.
- Press kettlebell straight overhead by extending arm.
- Lower kettlebell back to shoulder and repeat sequence.
When done correctly, the clean and press is a total body powerhouse. The quick clean activates the posterior chain while the press uses the shoulders and triceps to lock out overhead.
Benefits of the Kettlebell Clean and Press
This combo move has benefits beyond building brute strength:
- Increases coordination – Cleaning the bell into the rack position and pressing overhead requires focus and timing.
- Elevates heart rate – Explosive cleans and strict presses keep your ticker pumping.
- Develops explosiveness – Powering the bell from the floor builds rate of force development.
- Challenges stability – Controlling the bell overhead forces core and shoulder stabilization.
- Builds grip strength – Keeping hold of the handle during cleans boosts hand strength.
Whether your goal is muscle building, fat loss, or improved athletic performance, the clean and press delivers. By recruiting major muscle groups in both the upper and lower body, it provides a killer full body challenge in one exercise.
15 Must-Try Kettlebell Exercises
Ready to explore more ways to wield this cast iron tool? Here are 15 fabulous kettlebell exercises to add variety and intensity to your workouts.
- Goblet squat – Hold kettlebell against chest and sit back into deep squat. Tones glutes and quads.
- Single leg deadlift – Hinge at hip with soft knee, lowering kettlebell towards floor. Fires glutes and hamstrings.
- Figure 8 – Make a figure 8 between legs, passing kettlebell from hand to hand. Challenges coordination and grip.
- Around the body pass – Swing kettlebell around waist and between legs. Hits abs and shoulders.
- High pull – Explosively clean kettlebell to chest height and pull into shoulder. Develops power and posture.
- Halo – Circle kettlebell around head. Strengthens shoulders and sculpts arms.
- Floor press – Lie on floor and press kettlebell overhead. Builds chest and triceps.
- Tabletop row – Row kettlebell off floor while in plank position. Works back, arms and core.
- Spinal twist press – Press kettlebell overhead while rotating through torso. Challenges stability and balance.
- Side shuffle and press – Press kettlebell overhead while side shuffling down and back. Integrates cardio.
- Turkish get-up – Lie on floor, press kettlebell, then stand while holding weight overhead. Killer full body move.
- Bottoms-up press – Clean and press kettlebell while upside down. Develops shoulder stability.
- Single arm swing – Drive kettlebell between legs using one arm. Hits posterior chain while improving grip.
- Snatch – Explosively pull kettlebell overhead in one motion. Amazing for power generation.
- Windmill – Hinge at hips and press bell overhead, opening torso towards the floor. Improves mobility and core control.
Choose your weapons wisely! A 15lb, 20lb, or 25lb kettlebell is a great starting point for women, while men can begin with a 25lb to 35lb bell. Proper form is essential, so start light until movement patterns are ingrained. Aim for sets of 5-10 reps to maximize strength and muscle gains.
Kettlebells deliver hardcore results with minimal equipment. All you need is one cast iron bell to strengthen your body, elevate your heart rate, and take your fitness to the next level. Let the kettlebell clean and press begin!
Kettlebell Row – Target Your Back and Biceps
Looking to build strength and definition in 2023? Kettlebells should be your go-to. These cast iron weights are versatile tools for sculpting a strong, lean physique.
Exercises like the kettlebell row effectively work multiple muscle groups at once. By combining strength training with cardiovascular conditioning, kettlebell workouts provide an efficient total body burn.
What is the Kettlebell Row?
The kettlebell row targets the lats, biceps, shoulders and core in one fluid movement. To perform it:
- Hold kettlebell in one hand in front of thighs, arm extended.
- Hinge at hips, keeping back flat and core engaged.
- Row kettlebell to ribcage by driving elbow back, squeezing shoulder blade.
- Control return to start position.
- Repeat sequence on both sides.
Use a neutral grip and keep the rowing arm close to torso. Focus on squeezing the shoulder blade, not just pulling with the arm.
Benefits of the Kettlebell Row
This multi-joint move has many benefits beyond building strong, defined back muscles:
- Improves posture – Rowing works the upper back muscles which pull the shoulders down and back.
- Strengthens core – Keeping a neutral spine during the row requires abdominal bracing.
- Works the arms – Biceps are activated to row the weight, and gripping the handle builds forearm strength.
- Elevates heart rate – The dynamic rowing motion burns calories and gets your heart pumping.
- Unilateral training – Rowing one arm at a time challenges stability and prevents imbalance.
Whether you’re looking for defined arms, a sculpted back, or improved functional strength, the kettlebell row brings results. It’s a must in any total body kettlebell workout.
15 Must-Try Kettlebell Exercises
Kettlebells enable endless exercise options. Here are 15 fabulous kettlebell moves to challenge your body in new ways:
- Goblet squat – Hold kettlebell against chest and squat deeply. Hits quads, glutes and core.
- Single leg Romanian deadlift – Hinge at hips, lowering kettlebell toward floor on one leg. Fires glutes and hamstrings.
- Halo – Circle kettlebell around head horizontally. Strengthens shoulders.
- Around the body pass – Pass kettlebell around waist and between legs. Challenges abs and grip.
- Sumo high pull – Explosively pull kettlebell to upper chest using lat muscles. Develops power.
- Figure 8 – Make figure 8 between legs passing kettlebell in each hand. Hits inner thighs.
- Floor press – Lie on floor and press kettlebell overhead. Works chest and triceps.
- Single arm swing – Drive kettlebell between legs using one hand. Fires glutes and challenges core.
- Turkish get-up – Lie down, press kettlebell, then stand up keeping it overhead. Killer full body move!
- Windmill – Hinge at hips and press kettlebell overhead, opening torso laterally. Improves mobility.
- Bottoms-up press – Clean and press kettlebell upside down. Develops shoulder stability.
- Push press – Dip legs and drive kettlebell overhead. Hits shoulders, triceps and quads.
- Front squat – Clean kettlebell racked on shoulder and perform deep squat. Strengthens legs and core.
- Clean – Explosively pull kettlebell to shoulder height. Develops power.
- Snatch – Extend hips and pull kettlebell overhead in one motion. Amazing for coordination.
When just starting out, choose a kettlebell weight that allows you to maintain proper form. Work your way up in 5-10lb increments. Aim for sets of 5-10 repetitions using weights that feel challenging by the final reps.
Kettlebell workouts efficiently strengthen and tone since they engage the entire body. Exercises like the kettlebell row target multiple muscle groups at once while raising heart rate. Just one or two kettlebells is all you need to take your training up a notch!
Kettlebell Thruster – Compound Move for Legs and Shoulders
If getting lean and strong is your goal for 2023, the kettlebell thruster needs to be in your workout arsenal. This dynamic full body move effectively strengthens multiple muscle groups at once.
By combining a front squat with an overhead press, the thruster provides a killer conditioning challenge. Are you ready to elevate your training?
How to Do the Kettlebell Thruster
Here are step-by-step instructions for performing this powerhouse exercise:
- Stand holding kettlebell in rack position on front of shoulder.
- Initiate movement by squatting, keeping chest up and core braced.
- Drive through heels and straighten legs to stand up from squat.
- As you stand, press kettlebell overhead by fully extending arm.
- Lower kettlebell back to rack position and immediately drop back into squat.
- Repeat sequence, maintaining continuous motion.
The key is to move swiftly between the squat and overhead press without pausing. This builds tremendous power in the legs and shoulders.
Benefits of the Thruster
Why should the thruster be a staple in your kettlebell training? Here are some of its major benefits:
- Full body strength – Thrusters target the legs, glutes, core, shoulders, and arms in one exercise.
- Increases explosiveness – The rapid squat-to-press motion develops power.
- Elevates heart rate – Combining two intense moves keeps your heart pumping fast.
- Metabolic conditioning – Thrusting builds muscular endurance and burns major calories.
- Functional training – Mimics movements like lifting and reaching overhead.
Whether your goal is more defined legs, stronger shoulders, or greater stamina, thrusters check all the boxes. This killer compound move is exercise efficiency at its finest!
15 Must-Do Kettlebell Exercises
Ready to explore more ways to get results with kettlebell training? Here are 15 great kettlebell exercises to add variety and intensity:
- Goblet squat – Squat holding kettlebell against chest. Hits legs, glutes and core.
- Single arm swing – Swing kettlebell between legs using one hand. Fires posterior chain.
- Turkish get-up – Lie down, press kettlebell, then stand up keeping weight overhead. Incredible full body move!
- Windmill – Hinge at hips, press kettlebell overhead, opening torso laterally. Improves mobility.
- Halo – Circle kettlebell around head. Builds shoulder stability and strength.
- Figure 8 – Make figure 8 between legs passing kettlebell from hand to hand. Hits inner thighs.
- High pull – Explosively pull kettlebell to upper chest. Develops power.
- Around the body pass – Pass kettlebell around waist and between legs. Challenges core and grip.
- Floor press – Lie on floor and press kettlebell overhead. Works chest and triceps.
- Single leg deadlift – Hinge at hip, lowering kettlebell toward floor on one leg. Fires glutes and hamstrings.
- Push press – Dip legs and drive kettlebell overhead. Hits shoulders, triceps and quads.
- Front squat – Clean kettlebell to shoulder and squat. Strengthens legs and core.
- Bottoms-up press – Press kettlebell overhead while upside down. Challenges shoulder stability.
- Clean – Explosively pull kettlebell from floor to shoulder. Develops power.
- Snatch – Swing kettlebell overhead in one smooth motion. Improves coordination.
When getting started, opt for a kettlebell weight that allows you to maintain proper form. Increase in 5-10lb increments as you build strength. Shoot for sets of 5-10 controlled reps focusing on quality of movement.
With just one or two kettlebells, the exercise options are endless. Dynamic full body moves like the thruster efficiently strengthen your entire body while providing a killer cardio blast. Let the gains begin!
Kettlebell Lunge – Tone Legs and Improve Balance
Want to sculpt strong, sexy legs and improve balance this year? Add kettlebell lunges to your workout routine. This unilateral move effectively works the legs while challenging your stability and coordination.
By combining strength training with dynamic motion, kettlebell lunges provide an efficient, low impact way to tone your lower body. Time to take your legs to the next level!
How to Do Kettlebell Lunges
Here are step-by-step instructions for performing a proper kettlebell lunge:
- Stand with feet together holding kettlebell by your side.
- Step forward with right leg, bending knees to lower into a lunge.
- Descend until right thigh is parallel to floor and left knee hovers above ground.
- Drive through right heel to push back up to starting position.
- Repeat sequence, alternating legs with each rep.
Maintain an upright torso throughout the movement, keeping the kettlebell close at your side. Really focus on driving through the lead heel to engage the glutes and quads with each rep.
Benefits of Kettlebell Lunges
Some major benefits of this move include:
- Unilateral training – Works one leg at a time to improve muscle imbalances.
- Increases strength – Squatting motion recruits glutes, quads, and hamstrings.
- Elevates heart rate – Dynamic lunging motion burns calories and gets blood pumping.
- Enhances balance – Challenges stability and engages stabilizing muscles.
- Highly functional – Mimics movements like walking up stairs.
Whether you want shredded quads, a lifted booty, or improved athletic performance, kettlebell lunges deliver. This move is a surefire way to sculpt stronger, more defined legs.
15 Must-Do Kettlebell Exercises
Take your training to the next level by incorporating these must-try kettlebell exercises:
- Goblet squat – Squat holding kettlebell against chest. Hits quads, glutes and core.
- Single arm swing – Swing kettlebell between legs using one hand. Fires posterior chain.
- Turkish get-up – Lie down, press kettlebell, then stand up keeping it overhead. Killer full body move!
- Windmill – Hinge at hips and press kettlebell overhead, opening torso laterally. Enhances mobility.
- Halo – Circle kettlebell around head horizontally. Strengthens shoulders.
- High pull – Explosively pull kettlebell to upper chest. Builds power.
- Push press – Dip legs and drive kettlebell overhead. Hits shoulders, triceps and quads.
- Thruster – Squat and press kettlebell overhead in one fluid move. Amazing full body exercise.
- Figure 8 – Make figure 8 passing kettlebell between legs. Works inner thighs.
- Single leg deadlift – Hinge at hip and lower kettlebell toward floor on one leg. Targets glutes and hamstrings.
- Front squat – Clean kettlebell to shoulder and squat. Strengthens legs and core.
- Clean – Explosively pull kettlebell from floor to shoulder. Develops power.
- Snatch – Swing kettlebell overhead in one smooth motion. Improves coordination.
- Row – Row kettlebell to ribcage while in hinge position. Strengthens back muscles.
- Swing – Drive kettlebell between legs using hips. Hits posterior chain.
Start with a manageable kettlebell weight that allows you to maintain proper form. Increase weight incrementally as you build strength. Aim for sets of 10-15 reps to maximize muscle endurance and burn.
With just one or two kettlebells, the exercise options are virtually endless. Dynamic moves like lunges efficiently target multiple muscle groups at once for ripped results. Let the legs of your dreams begin!
Kettlebell Windmill – Hit Obliques and Shoulders
Want to challenge your core and enhance mobility in 2023? Look no further than the kettlebell windmill. This dynamic move takes your obliques and shoulders to the next level.
By integrating lateral bending and rotation, the windmill improves posture while sculpting the waist. Ready to whip your core into shape?
How to Do the Kettlebell Windmill
Here are step-by-step instructions for performing this unique exercise:
- Stand with feet wider than hip-width apart holding kettlebell overhead with both hands.
- Initiate movement by hinging at hips, keeping a flat back and stable core.
- As you hinge forward, press kettlebell overhead while opening your torso laterally towards the floor.
- Descend as far as mobility allows, then reverse back to start.
- Complete sequence on both sides, alternating reps.
Maintain a long spine throughout the move. Really focus on breathing deep into your obliques as you open up through the torso.
Benefits of the Windmill
Why should the windmill be a staple in your kettlebell workouts? Here are some major benefits:
- Enhances mobility – Expands range of motion in hips, thoracic spine, and shoulders.
- Strengthens obliques – Twisting motion recruits abdominal muscles responsible for rotation.
- Challenges balance – Dynamic single leg stance engages stabilizer muscles.
- Improves coordination – Complex movement requires focus and timing.
- Releases tension – Opens up tight hips, lats, and chest.
Whether your goal is a stronger core, increased flexibility, or reduced back pain, the windmill delivers results. Add it to your routine for sculpted obliques!
15 Must-Try Kettlebell Exercises
Take your kettlebell training up a notch by including these fantastic full body moves:
- Goblet squat – Squat holding kettlebell against chest. Hits legs, glutes and core.
- Single arm swing – Swing kettlebell between legs using one hand. Fires posterior chain.
- High pull – Explosively pull kettlebell to upper chest. Builds power.
- Push press – Dip legs and drive kettlebell overhead. Targets shoulders, triceps and quads.
- Thruster – Squat and press kettlebell overhead fluidly. Killer full body move!
- Turkish get-up – Lie down, press kettlebell, then stand up keeping it overhead. Develops total body strength.
- Halo – Circle kettlebell horizontally around head. Strengthens shoulders.
- Single leg deadlift – Hinge and lower kettlebell toward floor on one leg. Hits glutes and hamstrings.
- Row – Row kettlebell to ribcage while in hinge position. Strengthens back.
- Front squat – Clean kettlebell to shoulder and squat. Hits legs and core.
- Figure 8 – Make figure 8 between legs passing kettlebell from hand to hand. Works inner thighs.
- Clean – Explosively pull kettlebell from floor to shoulder. Develops power.
- Snatch – Swing kettlebell overhead in one smooth move. Challenges coordination.
- Swing – Hike kettlebell between legs using hips. Targets posterior chain.
- Around the body pass – Pass kettlebell around waist and between legs. Hits core and shoulders.
When first starting out, opt for a lighter kettlebell until movement patterns are ingrained. Increase weight incrementally as you build strength. Shoot for higher reps (10-15) on windmills to maximize core endurance.
With the windmill in your toolkit, you have an incredibly effective way to whip your obliques into shape while improving mobility. Let the core strength and flexibility gains begin!
Kettlebell Halo – Improve Shoulder Mobility
If your goal for 2023 is to open up tight, restricted shoulders, the kettlebell halo is for you. This dynamic rotator cuff exercise improves mobility through your upper back and shoulders.
By circling a kettlebell horizontally around your head, the halo increases range of motion while activating important stabilizing muscles. Let’s get those shoulders moving freely!
How to Perform the Kettlebell Halo
Follow these simple steps:
- Stand with feet shoulder width apart holding a kettlebell in both hands at chest height.
- Initiate the movement by raising kettlebell overhead keeping arms straight.
- Maintaining control, circle the kettlebell around your head in a continuous horizontal movement.
- Perform specified reps then reverse direction.
Focus on keeping your core engaged and spine long throughout the motion. Make the circles as big around your head as mobility allows.
Benefits of the Kettlebell Halo
Why should this exercise be a staple in your training routine? Here are some major benefits of the halo:
- Enhances shoulder mobility – Rotating kettlebell around the head expands range of motion in shoulders and thoracic spine.
- Strengthens rotator cuff – Stabilizing kettlebell during circles builds shoulder stability.
- Activates core – Keeping spine long during move requires abdominal bracing.
- Improves posture – Opens up chest and fights rounded shoulders caused by desk work.
- Prevents injury – Healthy, mobile shoulders are less prone to impingement and strain.
Whether you’re looking to improve overhead mobility, address shoulder tightness, or recover from an injury, the halo hits the spot. This simple move pays huge dividends in shoulder health and function.
15 Must-Do Kettlebell Exercises
Take your training to the next level by incorporating these fantastic kettlebell exercises:
- Goblet squat – Squat holding kettlebell against chest. Targets legs, glutes and core.
- Single arm swing – Swing kettlebell between legs using one hand. Hits posterior chain.
- High pull – Explosively drive kettlebell to upper chest. Builds power.
- Turkish get-up – Lie down, press kettlebell, then stand up keeping it overhead. Incredible full body move!
- Thruster – Squat and press kettlebell in one fluid motion. Amazing total body exercise.
- Windmill – Hinge at hips and press kettlebell overhead, opening torso laterally. Enhances mobility.
- Front squat – Clean kettlebell to shoulder and squat. Strengthens legs and core.
- Push press – Dip legs and drive kettlebell overhead. Hits shoulders, triceps and quads.
- Single leg deadlift – Hinge at hip and lower kettlebell toward floor on one leg. Targets glutes and hamstrings.
- Row – Row kettlebell to ribcage while in hinge position. Strengthens back muscles.
- Clean – Explosively pull kettlebell from floor to shoulder. Develops power.
- Snatch – Swing kettlebell overhead in one smooth move. Improves coordination.
- Swing – Drive kettlebell between legs using hips. Hits posterior chain.
- Lunge – Step forward and lower into lunge holding kettlebell. Strengthens legs.
- Around the body pass – Pass kettlebell around waist and between legs. Works core and shoulders.
Start with a lighter kettlebell to master the pattern before increasing weight. Focus on smooth, controlled circles around your head. Shoot for higher reps (15-20) to open up tight shoulders.
Add the halo to your regimen for improved posture, injury prevention, and better overhead mobility. Healthy, functional shoulders are just circles away!
Kettlebell Sumo High Pull – Explosive Upper Body Work
With the new year upon us, many are setting fitness goals and looking for ways to get in shape fast. One of the best tools for turbo-charging your workouts is the mighty kettlebell. These cast iron orbs may look simple but they can really take your training to the next level.
Kettlebells are an extremely versatile piece of equipment that builds serious strength while also improving cardio conditioning. The unique shape and offset center of gravity forces you to control and stabilize the weight in different planes of motion, engaging your core and small stabilizer muscles as you swing, press, and lift.
Unlike dumbbells which often isolate one muscle group, kettlebells fire up multiple muscle groups at once to give you a fierce full-body workout in a short amount of time. They are great calorie burners and metabolism boosters, perfect for blasting fat and revealing lean, toned muscle.
Ready to give kettlebells a try? Here are 15 must-know kettlebell exercises to incorporate into your workouts this year for major strength and physique benefits.
1. Kettlebell Swing
This explosive movement is one of the foundational kettlebell exercises. It builds tremendous power in the hips, glutes, hamstrings, and core. To perform it, hold the kettlebell handle with both hands in front of your body. Hinge at the hips to swing the weight between your legs then drive your hips forward forcefully to swing the weight up to chest level. Control the descent back between your legs. Keep your core braced and maintain a neutral spine throughout the movement.
2. Kettlebell Goblet Squat
The goblet squat allows you to go deep with excellent form. Hold a kettlebell by the horns at your chest, elbows tucked in. Push your hips back and bend your knees to lower into a squat. Drive through your heels to return to standing. Make sure your knees track over your toes; don’t let them collapse inward. The goblet squat builds quad, glute, and core strength.
3. Kettlebell Sumo Deadlift
To do this exercise, take a wide stance with your feet turned out and hold the kettlebell handle between your legs. Maintain flat back as you hinge at the hips and grab the handle. Drive through your heels, keep your chest up and abs braced as you return to standing. The sumo deadlift torches the glutes and inner thighs.
4. Kettlebell Row
The kettlebell row works the back and biceps. Take an athletic stance with a slight bend in the knees. Hinge forward at the waist while keeping your chest lifted. Grip the kettlebell handle with one hand and row it up toward your ribcage by driving your elbow back. Lower with control and repeat on both sides.
5. Kettlebell Thruster
This intense full body move combines a front loaded squat with an overhead press. Clean the kettlebell to your shoulder first, then squat down with it. As you drive up out of the squat, press the weight overhead. Make sure to keep your core engaged and don’t arch your back. Bring the kettlebell back to your shoulder then squat and repeat.
6. Kettlebell High Pull
The high pull works the shoulders and traps through an explosive, full-body movement. Start with the kettlebell between your feet. Drive through your heels to swing it up, pulling your elbows up high as the weight reaches chest level. Keep your lats engaged and core tight. Reverse the movement with control to return to the starting position.
7. Kettlebell Turkish Get Up
This methodical movement is great for building stability, mobility, and core strength. Lie on your back and press a kettlebell up overhead while holding the handle with one hand. Maintaining tension, rise up to your elbow, then hand, bringing your free hand to your chest for support. Stand up fully, keeping the weight overhead. Reverse the sequence to return to lying down. Perform every step slowly with control.
8. Kettlebell Halo
Halos open up the shoulders while challenging your core and grip strength. Hold the kettlebell vertically by the handle at chest level. Maintaining a straight arm, circle the weight slowly around your head, making sure to keep your elbow above your hand at all times. Reverse the direction and repeat. Keep your core engaged and eyes focused straight ahead throughout the movement.
9. Kettlebell Figure 8
This dynamic exercise requires coordination and burns calories fast. Hold the kettlebell by the handle in front of you with both hands. Pass it through your legs and swing it around one leg in a “figure 8” motion, maintaining a flat back and engaged core. Switch directions and continue in a rhythmic, controlled motion. You can perform this move at various heights.
10. Kettlebell Windmill
The windmill improves mobility through your hips, shoulders, and spine. Hold the kettlebell overhead with both hands. Shift your weight to one leg and hinge at the hips, keeping the weight overhead. Reach your free hand toward the floor while keeping your eyes on the kettlebell. Come back up and repeat on the other side. Move slowly and keep your core muscles engaged.
11. Kettlebell Clean
This explosive movement transitions the kettlebell from the floor to the rack position at your shoulder in one motion. Start with your feet shoulder-width apart. Bend your knees slightly and swing the kettlebell between your legs, keeping your back flat
Here is a 1000 word article on kettlebell exercises:
Kettlebell Goblet Squat – Leg and Core Strength
As we embark on a new year, many of us have set fitness goals to improve our health and tone up. One of the most effective pieces of exercise equipment to help achieve these goals is the kettlebell. This versatile weight allows you to perform hundreds of exercises that work multiple muscle groups simultaneously.
Of the many kettlebell exercises, the goblet squat targets both lower body and core strength. This functional movement pattern works the quads, hamstrings, glutes, calves and engages the core muscles for stability. While barbell back squats are a staple exercise, the goblet squat offers some advantages.
Holding the kettlebell close to your chest provides a counterbalance that can make it easier to maintain good form. The kettlebell helps keep your torso upright throughout the movement. The goblet squat also requires less shoulder mobility than a traditional back squat with a barbell resting atop your traps. This makes it more accessible for beginners or those with shoulder restrictions.
To perform the goblet squat, stand with feet slightly wider than hip-width apart. Hold a kettlebell by the horns or body close to your chest, with elbows pointed down. Initiate the movement by sending your hips back and bending your knees as if sitting down into a chair. Keep your weight in your heels as you descend, not your toes. Go down until your thighs are at least parallel to the floor. Pause briefly at the bottom then drive through your heels to return to standing.
Aim to keep your chest up and avoid rounding your upper back as you squat down. Engaging your core will help maintain an upright torso position. As you sink down, focus on keeping your knees aligned over your toes rather than collapsing inward. Try to keep your bodyweight centered over the middle of your foot instead of shifting forward on your toes.
Start with lighter kettlebell weights such as 15-25 lbs as you learn proper technique. Increase the weight gradually as you build lower body strength. For an added challenge, pause at the bottom of the squat for 2-3 seconds before pushing back up. This timed pause enhances strength gains.
In addition to sculpting your legs, the goblet squat works numerous upper body muscles. Your shoulders, biceps and forearms are activated from gripping the kettlebell tightly against your chest. Your upper back engages to support the weight and maintain an upright posture. Core strength is also required to stabilize your midsection as you squat down.
Due to the multi-joint, compound nature of the goblet squat, it’s an efficient exercise that recruits major muscle groups in one movement. Include it in your weekly training routine for improved functional strength. Work up to 3 sets of 8-12 reps as part of a full-body kettlebell workout.
More Must-Try Kettlebell Exercises
Beyond the goblet squat, there are many other excellent kettlebell exercises to incorporate for total body strength and conditioning. Here are 14 more moves to try:
This explosive hip hinge exercise builds posterior chain power. It targets the glutes, hamstrings and lower back. Swing the kettlebell between your legs to engage your posterior chain, then drive your hips forward forcefully to swing the weight to chest level.
Similar to a barbell deadlift but holding kettlebells at your sides, this move hits the glutes, hamstrings and back extensors. Keep your chest up and hinge at your hips to lower down, then drive through your heels to return to standing.
This full body exercise develops power and coordination. Start with the kettlebell on the floor, hike it back between your legs then explosively drive up your hips and pull with your arms to clean the weight to racked position at shoulder level.
A dynamic, multi-joint move that requires focus and technique. Start with a swing then continue the momentum to pull the kettlebell overhead in one fluid motion. This advanced exercise builds explosive power through your hips, back and shoulders.
A combination movement that merges a front squat with an overhead press. Squat down while pressing the kettlebell overhead, then stand up and press your arm straight to finish. Thrusters are a great full-body power exercise.
Rowing with one arm at a time activates your back muscles differently than barbell rows. Lead with your chest as you drive your elbow back, squeezing your shoulder blade. This move strengthens your back, biceps and shoulders.
This full body exercise uses momentum from your legs to help press a kettlebell overhead. Dip down slightly and then drive up through your heels, using the power from your lower body to press the weight overhead.
This flowing movement works your shoulders through a wide range of motion. Trace a figure 8 pattern with the kettlebell by your side, crossing your arm in front and behind your body.
A mobility exercise that improves hip and spinal flexibility. Hinge at your hips and press the kettlebell overhead, lowering your free hand down your leg as far as flexibility allows.
Hold two kettlebells in racked position at your shoulders or clean one kettlebell to your shoulder. Descend into a squat, keeping your elbows high and chest upright. Squat as low as you can while maintaining good form.
Holding a kettlebell in one or both hands, step forward into a lunge. Drop your back knee just above the ground and keep your torso upright. Lunges target your quads, glutes and hamstrings.
A slow, controlled movement that builds full-body strength. Start lying on your back pressing a kettlebell overhead. Use your core strength to sit up, then stand while keeping your arm straight.
Explosively pull the kettlebell from between your legs up toward your chest, driving with your hips and pulling with your upper back. This builds power in your posterior chain muscles.
Press a kettlebell overhead while gripping it upside down by the handle. This challenging variation requires extra shoulder and core stabilization.
Kettlebell training provides an efficient, low impact form of strength training using minimal equipment. Try implementing a variety of these functional exercises into your routine 2-3 days per week. Work different movement patterns and muscle groups each session to maximize results. With consistency, you’ll be on your way to achieving your fitness goals this year!
Kettlebell Turkish Get-Up – Ultimate Full Body Move
As the new year kicks off, many of us have set fitness goals to improve our health and physique. One of the most versatile and efficient pieces of exercise equipment to help you achieve these aims is the kettlebell. This cast iron weight allows you to perform hundreds of functional exercises that challenge multiple muscle groups at once.
Of all the excellent kettlebell moves, the Turkish get-up is arguably the ultimate full body exercise. This unique lift works nearly every muscle in a coordinated, integrated fashion. While it requires focus and practice, the Turkish get-up builds total body strength, stability and mobility.
To perform this exercise, start by lying on your back pressing a kettlebell overhead with one arm straight. Bend the opposite knee and place that foot flat on the floor. Now begin sitting up while keeping your bottom arm locked out overhead. Use your core and free hand to assist you in coming to a seated position.
From here, plant your free hand on the floor and lift your hips up to place your bent leg underneath you into a kneeling lunge position. Maintain tension on your arm and shoulder to keep the kettlebell stable overhead. Now stand up from lunge position, keeping your arm straight the entire time until you reach a tall standing position.
Reverse the sequence to return to the starting position on your back. Move slowly and with control. Keep your eye gaze fixed on the kettlebell throughout the lift to reinforce a stable core. Aim for smooth transitions between positions while maintaining proper alignment.
Since this exercise challenges almost every aspect of strength and mobility, use an appropriate weight. Lighter kettlebells in the 15-25 lb range are suitable for newer lifters learning the movement pattern. Increase the weight gradually as coordination and control improves.
Be sure to keep your shoulders positioned down and back while lifting the kettlebell overhead. Do not allow your shoulder to raise up toward your ear, as this compromises alignment. Move slowly and refrain from arching through your low back as you sit up.
Actively pressing the weight overhead provides an isometric challenge for your shoulder stabilizers. The Turkish get-up strengthens your entire shoulder girdle including the rotator cuff muscles. The overhead position also elongates the core, testing your spinal stabilization.
As you lift your hips and swing your leg underneath you, your glutes, hamstrings and hip flexors are engaged. The kneeling lunge position activates your quadriceps and tests your hip mobility. Raising up to standing finishes by challenging your calves, ankles and grip.
Due to the complexity of the Turkish get-up, no muscle group is left unworked. The deliberate sequence flows together for an unbelievable full body challenge. This unique combination of stability, strength and mobility is why it’s considered one of the best kettlebell exercises.
More Must-Try Kettlebell Exercises
In addition to the Turkish get-up, there are many other great kettlebell exercises to work into your training routine. Here are 15 must-know kettlebell moves:
This explosive hip hinge move builds posterior chain power. It targets the hamstrings, glutes and lower back. Drive your hips forcefully to swing the kettlebell between your legs up to chest level.
Hold a kettlebell against your chest and squat down until your thighs are at least parallel. This functional exercise strengthens your legs and core.
Similar to a barbell deadlift but with the weights at your sides. Hinge at your hips while maintaining a flat back to target your posterior chain.
An explosive full body move. Start with the kettlebell on the floor, hike it back and drive up through your hips to clean the weight to shoulder height.
A dynamic, advanced exercise that builds power. Swing the kettlebell between your legs then use momentum to pull it overhead in one smooth move.
A squat to overhead press combination move. Squat down as you press the kettlebell overhead, then stand up and straighten your arm.
Rowing with one arm at a time hits your back from a different angle than barbell rows. Squeeze your shoulder blade as you drive your elbow back.
Use leg drive and momentum to strict press a kettlebell overhead. This full body exercise develops power.
Trace a figure 8 pattern with the kettlebell at your side, crossing your arm in front and behind you. This flows through a wide range of shoulder motion.
A movement focused on mobility. Hinge at your hips, press a kettlebell overhead and reach your free hand down your leg to feel a deep lateral stretch.