6 Kettlebell Exercises You're Going to LOVE!
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To get you started, we've created a how-to list of the BEST kettlebell (KB) exercises geared towards:
- Building strength and muscle
- Shredding fat
- Increasing flexibility and core strength
- Improving coordination and balance
- Keeping your metabolism elevated even after your workout
- Adding variety to your workouts
- Being AWESOME! 😀
#1 KB Headcutter
Number 1 on our list is the headcutter and for good reason. It involves a variety of movements and works your entire body, building some serious strength and burning a ton of calories. These are tough!
- Start KB on floor between your feet
- Push hips back, bending knees slightly into deadlift position
- Grab KB with overhand grip
- In one motion stand KB up and catch it at your chest
- Sit back and down into squat, keeping heels down and posture tall
- As you come out of squat, press KB overhead
- Return KB to floor with good posture and repeat
- Start with 3-4 rounds of 8-12 reps
#2 KB Swing
We love swings at Dynamic as they are great for a variety of reasons. They improve very important injury prevention qualities like coordination, power and reaction. Swings are also great for improving the strength of your glutes and hamstrings -- two of the most important stabilizers of your knee. Finally, their high-speed nature is GREAT for jacking your heart-rate up and burning a ton of calories.
- Start KB on ground about a foot in front of you
- Push hips back and keep chest tall
- Grab KB and tip it towards you
- Initiate movement by hiking KB up and back towards your hips
- Quickly, snap hips up and stand tall (do not use arms)
- Squeeze glutes and straighten knees at top of swing
- KB should finish just below chest height
- Let KB swing in high towards your hips on way down and repeat
- Start with 3-4 round of 10-12 reps
#3 KB 1/2 Kneeling Bottoms-Up Press
Our FAVORITE exercise for shoulder health and function is the 1/2 kneeling KB bottoms-up press. By simply turning the KB upside down, your rotator cuff has to work double-time to stabilize your shoulder. These are tough so start light!
- Start on left knee with right foot out front
- Grab KB by the handle with ball of KB on top
- Start arm at 90 degrees
- Keep abs braced and don't lean back
- Squeeze KB handle tight and press overhead
- Your bicep should finish next to ear
- Return to starting position and repeat
- Start with 3-4 set of 8-12 reps/side
#4 KB Goblet Squat 1.5
The goblet squat is a great way to mix up your regular squats and add a big challenge. The 1.5 motion keeps tension on your legs leading to more work, more muscle and stronger/better looking legs. Warning: these will get you sore!
- Start your feet hip to shoulder width with toes slightly pointed out
- Keep KB close to chest and under your chin
- Initiate movement by bending at the knees and sitting hips back. Keep knees pushing out
- Go as low into squat as you can, maintaining upright posture
- Come half way up
- Then back down to bottom of squat
- Then finish at the top
- That is one rep!
- Start with 3-4 rounds of 8-10 reps
#5 KB 1-Arm Thruster
The KB thruster is a fantastic exercise that combines cardio and strength. The movement is great for developing lower and upper-body strength, while its fast pace keeps your heart-rate up and keeps you crushing fat.
- Start feet hip to shoulder width with toes slightly pointed out
- Have 1 KB in racked position, resting into shoulder and chest
- Keep wrist straight
- Sit back and down into a full squat
- Quickly come out of squat and in one motion press KB overhead
- Finish tall with arm straight and palm facing forward
- Start with 3-4 rounds of 8-12 reps/side
#6 KB Double Racked Reverse Lunge
The double racked lunge is the most challenging way to hold KB's during an exercise. The combination of being able to use more weight and the fact that holding your KBs in the tall position works your abs like crazy! The reverse lunge is a fantastic lower-body exercise and is more friendly on your knees than traditional lunges.
- Start tall with feet together
- Have 2 KBs in racked position, resting on the back of your wrists, shoulders and chest
- Stay tall and keep abs TIGHT the entire time
- Step back into lung with one foot
- In bottom position, legs should be at 90 degrees
- Go as low as possible into lunge
- In one motion, push through front foot and return to starting position
- Start with 3-4 rounds of 8-10 lunges/leg