If fitness had a hall of fame, kettlebells would undoubtedly have a prominent place in it. These seemingly simple, cannonball-shaped weights pack a powerful punch when it comes to building strength, enhancing endurance, and sculpting a fit physique.

Whether you're a kettlebell connoisseur or just dipping your toes into this strength-training modality, get ready for a kettlebell workout that will leave you feeling stronger, more energized, and maybe even a little bit like a superhero.

These are some of the best kettlebell exercises out there. We're not just going to show you how to lift; we're going to show you how to lift with style. And remember: Start with an appropriate weight, focus on proper form, and progressively increase the weight as you become more comfortable with each exercise.

 

Why Train With Kettlebells?

Before diving into the exercises, let's briefly discuss why kettlebells are so effective:

• Total-Body Engagement: Kettlebell exercises engage multiple muscle groups simultaneously. This not only builds strength but also enhances functional fitness — the component that lets you do everyday activities with more ease.
• Cardiovascular Benefits: Kettlebell workouts are also known for their intensity. They get your heart rate way up, making them a valuable addition to your cardio training.
• Versatility: With kettlebells, you can perform a wide range of exercises, making them suitable for all fitness levels and goals.

Now, let's explore the essential kettlebell exercises that should be a part of your fitness routine. Add them to your existing workout routine, perform them all in a single workout, or use them to prep for Fit Body’s 30 Day Blast kettlebell program with Maggi Gao, CPT, RKC.

 

1. Kettlebell Swing

 

Muscles targeted: glutes, hamstrings, lower back, shoulders, and core

Instructions:

1. Start with your feet shoulder-width apart, knees slightly bent, and the kettlebell on the floor in front of you.
2. Bend at the hips to grab the kettlebell handle with both hands, keeping your back straight and chest up.
3. Swing the kettlebell back between your legs, then powerfully thrust your hips forward and swing the kettlebell up to chest level.
4. Let the kettlebell swing back down and repeat. Make sure your abs are engaged the entire time to protect your lower back.

Variation:

• One-Arm Kettlebell Swing: Perform the swing using only one arm, alternating between arms.

 

2. Goblet Squat

 

Muscles targeted: quadriceps, hamstrings, glutes, core, and upper back

Instructions:

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell on the side of the handle with both hands, keeping the weight close to your chest, keeping your elbows pointed downward.
3. Lower your body into a squat by bending your knees and sitting your butt backward. Keep your chest up and your knees aligned with your toes.
4. Push through your heels to return to a standing position.

Variation:

• Goblet Squat With Pulse: Add a pulse at the bottom of the squat, lifting and lowering just a few inches, to increase time under tension and intensity.

 

3. Turkish Get-Up

 

Muscles targeted: shoulders, chest, triceps, core, and hips

Instructions:

1. Start lying on your back with your left knee bent and your left foot flat on the ground. Your right leg should be extended out straight and flat on the floor.
2. Hold the kettlebell in your right hand with your arm extended toward the ceiling.
3. Roll onto your right side, eyes on the kettlebell and arm straight. Then, use your left hand to push your upper body off the ground.
4. Sweep your left leg behind you and come up onto your left knee.
5. Stand up while keeping the kettlebell extended overhead.
6. Reverse the movement step by step to return to the starting position.

Variation:

• Half Turkish Get-Up: Focus on the first half of the movement, going from lying down to sitting up.

 

4. Kettlebell Deadlift

 

Muscles targeted: hamstrings, glutes, lower back, and core

Instructions:

1. Place the kettlebell on the ground between your feet.
2. Stand with your feet hip-width apart, toes pointing forward or slightly outward.
3. Push your hips back and bend at the knees to grab the kettlebell with both hands, keeping your back straight.
4. Push through your heels and extend your hips and knees to stand up, lifting the kettlebell with you.
5. Reverse the movement to return the kettlebell to the ground.

Variations:

• B-Stance Kettlebell Deadlift: Start with one foot slightly behind the other, focusing on using the pulling force of your front hamstring.
• Single-Leg Kettlebell Deadlift: Perform the deadlift while balancing on one leg to challenge stability and core strength.

 

5. Kettlebell Clean and Press

 

Muscles targeted: shoulders, triceps, chest, back, core, and legs

Instructions:

1. Start with the kettlebell between your feet.
2. Bend at the hips and knees to grasp the kettlebell with one hand, keeping your back straight and chest up.
3. Swing the kettlebell back between your legs, then powerfully thrust your hips forward and swing the kettlebell up to chest level.
4. As the kettlebell reaches chest level, bend your elbow and bring the kettlebell to your shoulder.
5. Press the kettlebell overhead until your arm is fully extended.
6. Lower the kettlebell back to the starting position, reversing the move step by step.

Variations:

• Kettlebell Clean: Practice the clean portion of the exercise, omitting the press.
• Alternating Kettlebell Clean and Press: Alternate between arms for a full-body workout.

 

Blast - Fit Body’s Upcoming 12 Week Kettlebell Program

Next week, Fit Body App is releasing its newest 12 week program: Blast, a kettlebell strength training program with Maggi Gao!

This program includes all five of the above mentioned exercises plus many more to help you build strength and feel amazing! The program includes three 45 minute workouts a week that focus on various kettlebell movements, including squats, hinges, deadlifts, and push/pulls. If you are looking for a versatile program that will target your whole body, Blast is for you!

Stay tuned for its official release!