Kettlebell training is excellent for building all-purpose strength, increasing flexibility and improving balance. A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. Proper use of this effective training equipment requires a commitment to learning and practicing correct form. Once this is mastered, the entire body reaps the benefits.

The core muscles are called upon more than any other muscle group to properly execute Kettlebell exercises. They provide the necessary stability and balance to keep you safe as your get the most out of the movements. For a weight-bearing total body workout, Kettlebell training ranks at the top of the list. Before I list my top five best exercises, let’s cover selecting the correct Kettlebell weight. You need to choose the weight that is comfortable for you to use. If it is too heavy, you will not be able to perform the movements correctly. If you choose weight that is too light one, you will not enjoy the benefits of the exercise. So choose a weight that you can safely handle, to execute proper form and that targets the intended muscle groups. It is important that you focus on and engage your ab or core muscles during all movements.

Now, here are my top five Kettlebell exercises.

1. Kettlebell Swings. 

Setup: Stand with feet shoulder width apart and a slight bend in your knees. Hold the Kettlebell by the horn in both hands in front of your body. Allow the Kettlebell to hang naturally in your hands. Keep your back straight and flex forward slightly at the hips.

Form: Without squatting, swing the Kettlebell between your legs as if you’re hiking a football to the quarterback. Use the momentum of your swing to take the Kettlebell through your legs. As it returns, pop it forward with your hips. The hip thrust forward should be powerful enough to propel the Kettlebell to chin level.  It’s important to not use your legs, shoulders or lower back to perform the movement. The power from the hip hinge movement generates the movement. Perform 3 sets of 12 repetitions.

Muscles Targeted: Hip flexors, hamstrings, lower back, shoulders and core.

2. Kettlebell Squats.

Setup: Stand with feet shoulder width apart and back straight. Hold the Kettlebell by the horn in both hands. Bring the Kettlebell under your chin using a reverse bicep curl. This is the starting and ending position of the movement.

Form: Squat down to parallel or just below parallel position and return to the standing position by driving through your heels as you come back up. Be sure to keep your core engaged, back straight, and Kettlebell under your chin throughout the movement. Perform 3 sets of 12 repetitions.

Muscles Targeted: Quadriceps, hamstrings, glutes and core.

3.Kettlebell Squats and Front Raises.

Setup: Stand with feet shoulder width apart and back straight. Hold the Kettlebell by the horn in both hands. Bring the Kettlebell under your chin using a reverse bicep curl. This is the starting and ending position of the movement.

Form: First, Squat down to parallel or just below parallel position and return to the standing position by driving through your heels as you come back up. Second, for the front raise, lower the Kettlebell in front of your body by fully extending the arms. Third, with straight arms raise the Kettlebell to eye level in a controlled motion. Then lower the Kettlebell back down in a controlled motion. This completed one repetition of the squat and Kettlebell combination exercise. Be sure to keep your core engaged, back straight, and Kettlebell under your chin for the squat and arms straight for the front raise. Perform 3 sets of 12 repetitions.

Muscles Targeted: Quadriceps, hamstrings, glutes, core, shoulders and biceps.

4. Kettlebell Reverse Lunges.

Form: Stand with feet together and back straight. Hold the Kettlebell by the horn in one hand. With the opposite leg, lunge backward until the knee barely touches the ground. Then return to starting position. Pass the Kettlebell in front of your body and lunge on the other side. Perform 3 sets of 24 total repetitions.

Muscles Targeted: Quadriceps, hamstrings, glutes and core.

5. Kettlebell Crunches. 

Setup: Lie down on your back with legs outstretched. Hold a Kettlebell over your chest with straight arms. This is your starting position.

Form: With Kettlebell held over your chest with straight arms, lift your shoulder blades off the mat and crunch all the way up into a sitting position. In a controlled motion, return to the mat. Be sure to maintain a straight back throughout the movement.

Muscles Targeted: Abs, core and shoulders.

These are only five of my favorite exercises. In a feature article, I will share more great Kettlebell exercises to add to your workouts to take your body and fitness to the next level.

Stronger Workouts!

Keith

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