13 Ways Kettlebells Spice Up Your Gym Routine
Kettlebells aren’t anything new, but they’re very popular in gyms – and for good reason too. This is because these uniquely shaped training weights are surprisingly versatile and, when used correctly and safely, can be one of the most effective ways to condition, build strength and increase mobility all over your body. So without further ado, drop the dumbbells and maximise your gains with our 13 killer exercises using kettlebells to give your whole body a workout!
#1 The Swing
This exercise is essentially kettlebell 101, because it’s a full body workout that combines strength training and cardio. Pay attention to proper form here, bending the knees slightly, keeping your shins vertical and bringing the kettlebell up to shoulder height only.
#2 The Windmill
Begin the exercise standing like you would for a regular press. Extend the weighted arm over your head and then slowly twist so that your other arm touches the ground. You should end up with a straight or diagonal shape in your arm span.
#3 The Goblet Squat
Squatting may well already be a staple of your gym routine. So why not throw in a kettlebell into the mix! This move is super simple to master and conditions your body as well as building legs and glutes.
#4 Russian Twist
Sit with your legs bent (your feet can be raised or grounded), lean back slightly and rotate your body left and then right, with the kettlebell in your hands. This tackles your obliques and helps sculpts perfect abs!
#5 The Turkish Get Up
This is a more advanced kettlebell exercise that requires you to follow a set pattern of slow and deliberate moves to lift the weight above your head from a starting position lying down, to standing up. It requires a great deal of care and concentration but looks pretty awesome!
#6 The Strict Press
Basically a shoulder press with a kettlebell, many gym goers find this a much more efficient exercise due to the unique shape and weight distribution of the kettlebell versus regular dumbbells.
Shake up your regular old push-up regime with a couple of kettlebells. You’ll find this is a far more challenging exercise.
Photo: Muscle And Performance
#8 Side Plank Presses
If you fancy upping the ante on those push ups, try incorporating the plank and alternating presses!
#9 The Clean
The Clean can be a tricky lift to master at first as you try to avoid bashing your wrist. Once you’ve nailed it though, the move can easily be combined with a press for an even more complete exercise.
#10 The Lunge
So maybe you know how to lunge, but did you ever try it with a kettlebell. Spice up the basic lunge by pushing the weight up above your head when you lunge and return it to shoulder height as you return to your starting position.
#11 The Snatch
Take your clean exercise to the next level. The Snatch simply involves getting the kettlebell straight above your head with one fluid motion. This builds explosive power and strength.
#12 Bottoms Up Clean
A clean variation that builds core and wrist strength. Your aim is to perform a clean as normal but have the kettlebell finish upside down. This might take a bit of practice, so be patient!
#13 Pistol Squat
Regular squats too easy for you? This will make you feel the burn, we promise!
Photo: Kettlebell Malta