Kettlebell training is one of the most effective in building strength in certain muscle groups, especially the arms, shoulders and chest, but not only. We remind you that by this very original name, which, due to its similarity to dishes, means something like a kettle, we mean what is also called a kettlebell: a heavy ball, with a flat base for support and a fixed handle on its top, so that facilitate its capture. In this post, we’ll give you a short list of 10 kettlebell exercises so you can incorporate some or all of them into your routine.
List of 10 kettlebell exercises
Some of them are already known, others are more complex and advanced. Take note.
- Swing: with open legs and kettlebell held with both hands, it must be carried forward with the first forward movement and below the legs in the second backward balancing movement
- Regular Squat: about doing this well-known move, but with two kettlebells on each hand, like a deadlift. For a perfect grip, the arms should be bent towards the chest, in a position similar to that of a boxing defense, and support each kettlebell at an angle formed by the arm and forearm.
- Sumo squat: also requires two kettlebells, but in this case they first stay on the ground, at a distance equivalent to shoulder size. From a position similar to that of sumo wrestlers, placing your hands on the handles of each weight, you will have to raise your body by stretching your legs and holding the weights.
- Vertical or rowing lift: the starting position is standing, the kettlebell is clasped with both hands below the waist, at the height at which the arms drop, the palms are turned towards the body. From there, the weight should be lifted vertically with both hands to chest height.
- Renegade Rowing: This original name describes a movement that begins in the classic plank position, with the arms resting on weights, and continues through flexion and alternate lifting of one arm and the other.
- Shoulder Halo: This kettlebell exercise strengthens your shoulders and increases mobility, as while standing and with the weight held by both hands at chest level, you must carry it from behind the surrounding head
- Stride: from a starting position similar to the previous one, you must take a long step forward, returning to the starting position and changing to the other leg to alternate
- Windmill: stands with open legs and a kettlebell in his outstretched hand. From there, you will have to lower your other arm, also extended, until you touch your leg, but keep the kettlebell’s arm raised and extended, which resembles the movement of a mill.
- Pivot: while sitting, legs folded and bent, holding the kettlebell in both hands, you will have to carry it from one side to the other at the waist
- One Leg Row: consists of lifting a kettlebell off the ground and simultaneously lifting one leg back. In addition to strength, balance works
What you need to train kettlebells
To do kettlebell exercises, you don’t need a lot of funds, as you deduced from the previous list. Of course, you will have to get one of these weights. Be aware that there are different weights. The ideal is to start low to get the feel and avoid unexpected physical setbacks. For beginners, 8kg is most commonly used, but once you’ve gained confidence, you can switch to others weighing 12kg, 16kg, 20kg, 24kg, or even 34kg. But all in due time.
For floor exercise, the mat will suit you. With it, you will feel more comfortable without feeling pain in certain supports, so nothing will distract your attention from the exercise itself.
In addition, other classic sports equipment for sports may be of interest, such as sports gloves to protect the palms, which can be punished with a kettlebell handle.