How to use a kettlebell

A circuit-training staple and a home-workout must, the humble kettlebell even has it’s own workout class dedicated to it in many gyms and health clubs. So, what’s all the fuss about?! Well, this simple weight is easy to use and it’s versatile too. So, if a full-body workout is on the agenda, then grab a kettlebell and give these five exercises a go. Get ready to feel the burn!

Goblet squat

A great way to perfect your barbell squatting form, the goblet squat is ideal for newbies to the rack or those who want to give their glutes a little bit of an extra burn. Hold the kettlebell upside down in both hands and lower your body until your thighs are parallel with the ground. If you want to add extra intensity, hold for a few seconds then drive back up through your heels. You could also throw in a jump if you want an extra challenge.

Kettlebell swing

Probably the most popular kettlebell exercise, the kettlebell swing is super easy and targets many different areas of the body, from the glutes to the shoulders. Simply stand straight with your feet slightly wider than shoulder-width apart. Holding the kettlebell with both hands with your arms in front of your body, lower your body slightly by bending your knees and pulling your hips back. Then, drive your hips forward and swing the kettlebell upwards, keeping your arms straight – don’t go above shoulder height.

In order to benefit, the movement needs to be explosive and the energy should come from your hips rather than from your arms. Keep it controlled and don’t allow the kettlebell to swing higher than your shoulders. Keep your glutes and your core engaged.

How to do a kettlebell swing

Farmers walk

It doesn’t get simpler than the farmers walk. But simple doesn’t mean easy. Often featured in ‘strongman’ competitions, this exercise is a full body workout in itself, targeting the shoulders, upper back, biceps and triceps as well as your glutes, hammies and calf muscles.

Grab yourself two heavy kettlebells and an empty space and simply walk from one end of the space to the other and back. Repeat until defeat or do in rounds with other exercises. You’ll need stamina and strength for this one. And, if you can’t get hold of two kettlebells, lugging your weekly food shop from the car might just do the trick!

Press up row

Here’s one for your back. Place two kettlebells in front of you shoulder width apart. Hold onto each kettlebell in a press up stance, with body straight. Make sure you’re steady and, starting with your left side, pull the kettlebell off the floor and row it back alongside your core, as you would a regular row. Place the kettlebell back on the ground and repeat on your right side.

Want to up the intensity? Throw in a push up after you’ve completed each row and you’ll work your chest too.

Upright row

Want to define those shoulders? Well, the upright row is a great way to target your traps and deltoids and you can do it using machines, as well as a kettlebell.
Hold the kettlebell with both hands and simply lift it up towards your chin and back down again. Repeat for 10-12 reps and you’re sure to achieve an upper body pump, while defining and shaping those shoulders.

Easy kettlebell exercises

Who’d have thought you’d be able to target so many body parts with just one piece of equipment?! Will you be adding a kettlebell to your workout arsenal? On the hunt for more exercise and workout tips? Check out our top 4 fast burning exercises you can do anywhere, at any time!