Adding a workout like a kettlebell to your routine will help you mix things up.

Adding a new challenge to your body is what a new addition to the Kettlebells can do.

There are many different types of kettlebell exercises that are suitable for different skill levels and needs.

The article provides useful tips to help you get started.

image of woman in gym swinging a kettlebell
Getty Images/StefaNikolic

Make sure you do a 5–10 dynamic warm-up before you start.

When you’re ready, pick a kettlebell that you can comfortably lift. In some cases, you may want to use kettlebells of different weights depending on the exercise.

When you feel comfortable increasing the weight, choose a lighter kettlebell.

1. Standard kettlebell swing

Traditional kettlebell swings rely heavily on a strong core. In particular, they rely on the lower back muscles to help lift the weight while protecting your spine.

Here is how to do it.

  1. Stand with your feet slightly wider than shoulder- width apart while holding a kettlebell in both hands and with your arms straight down.
  2. Inhale and hinge at your hips, slightly bending your knees to bring the kettlebell between your legs. Be sure to keep your spine neutral and engage your core.
  3. Lift your body into a standing position by contracting your glutes and pushing your hips forward. Allow your arms to be raised as far as you can. This is usually parallel to the ground.
  4. Inhale and swing the kettlebell between your legs by sitting back and bending your knees. This is one person.
  5. 10 to 20 reps of 2–3 sets.
woman swings kettlebell in a GIF

2. Kneeling wood chop

Wood chops are a great way to target the obliques.

  1. You should kneel on your knees with your shins against the ground. You have to hold the kettlebell with both hands.
  2. Lift the kettlebell up until it is above your right shoulder. Make sure your hips stay straight and not twist from side to side.
  3. Then, slowly return the kettlebell to its starting position. This is one person.
  4. Do the same with the other side. Set per side.

3. Kettlebell renegade row

The rows are great for core, arm, and back workouts. The plank position requires your entire core to be stable.

  1. Start in a straight-arm plank position with your left hand. If you have to hold another kettlebell or rest your hand on an elevated block, you should hold your right hand on the floor. Your core should be straight.
  2. Pull the back kettlebell toward the side of your chest with your left arm, keeping your elbow tucked in. Keep your hips square and avoid rotating.
  3. Return to the starting position. This is one person.
  4. Then switch sides.

4. Windmill

This exercise will help target the stabilizer muscles. It helps target your arms.

  1. Stand with your feet hip-width apart, holding a kettlebell in your right hand.
  2. Engage your core and press the kettlebell above your right shoulder with your arm straight and locked. Your biceps should be close to your ear.
  3. Turn your left foot outward and shift your right hip back. Take your left arm and slowly reach down your left leg until you have at least your knee or mid-shin. Look up at the kettlebell as you do this.
  4. Lift up to the starting position.
  5. Then switch sides.
woman does a windmill exercise with a kettlebell

5. Plank pull-through

This full body workout will help you target your entire body.

  1. Start in a straight-arm plank position with the kettlebell behind your left hand.
  2. Keeping your core engaged, reach for the kettlebell with your right hand and slide it outside of your right side. Keep your hips on the ground.
  3. You should release the kettlebell to get back in a plank position. Then, grab the kettlebell with your left hand and place it in the starting position.
  4. Continue for 8 to 12 reps per side.

6. Pull over

This move is more advanced and may require a lighter kettlebell. This exercise relies on strength from your entire core.

  1. You should lay down on your back with your knees bent.
  2. Press the kettlebell above your chest. This is the beginning position.
  3. Keep your arms straight. Bring the kettlebell back behind you as far as you can without your lower back lifting off the ground or your ribs arching.
  4. Next, slowly lift the kettlebell up and forward to the starting position. Be sure to keep your spine neutral on the floor and abs engaged the entire time.
  5. For 8–12 reps, repeat this.

7. Single-leg Romanian deadlift

A single-leg Romanian deadlift targets your hamstrings but also requires a strong core to maintain balance and perform the movement successfully. Using a kettlebell is ideal as it’s easy to hold with one hand and the weight will provide an extra challenge.

  1. Stand with your feet hip-width apart, with a kettlebell in your left hand.
  2. Take your weight off your right foot and allow a soft bend in the knee.
  3. Lift your left leg back and then hinge at the hips until you are parallel to the ground. As you bend, keep the kettlebell close to your shins. To resist the pull of gravity, be sure to engage your core and keep strength in your shoulder stabilizers.
  4. Then, lower your left leg back to the starting position and begin to lift your torso upwards by squeezing your glutes and engaging your core. This is one person.
  5. The reps on each leg should be 8–12.

8. Standing side bend

The obliques are the abdominal muscles that run along the sides of your core.

  1. Stand with your feet hip-width apart, hold a kettlebell in your right hand to your side, and put your left hand on your left hip.
  2. Slowly lower the kettlebell towards the floor. Slowly return to the starting position once it gets to mid-calf height.
  3. The reps per side are 8–15.

9. Turkish getup

The Turkish get-up should only be done by advanced exercisers. If you are not comfortable with the movement pattern, you may want to try the move without a kettlebell. If you do this move without a kettlebell, you can hold a kettlebell with your fist.

  1. Lie on your back with your arms and legs out to the sides.
  2. If you want your foot to touch the ground, you have to bend your right leg.
  3. Lift your right arm up towards the ceiling if you are practicing your form without a kettlebell. Your fingers should be wrapped around the handle. The whole time, you should be looking at the kettlebell.
  4. Next, push into your right foot and let your weight shift to your left on the ground.
  5. Push into your left hand and let your chest go towards the left wall. You will be sitting in a seated position.
  6. Push into your right foot and lift your body up. If you want to align your hip with your left knee, you have to sweep your left leg backwards and under your butt.
  7. If you do a form check, you should put your right foot on the floor with your right knee at a 90-degree angle. Your left knee and left hand should be touching the ground. The right arm should be straight up.
  8. Next, shift your weight to your right foot and then back to your center. Shift your left foot behind you. You will look like you are kneeling in a kneeling position with your right knee at a 90-degree angle. Your body should be facing forward.
  9. To raise your body to a standing position, press into your right foot and engage your core. Keep your arm straight in the air with the kettlebell.
  10. You will return to the starting position once you are in your standing position. Do this slowly and safely. It follows the same sequence in 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884
  11. Keeping your right arm straight with the kettlebell up above your head, take a step back with your left foot and lunge into a position that your right knee bent 90- degrees and left knee touching the floor.
  12. If you want your left knee to be pointed to the left, you need to move your left foot under your butt.
  13. Next, sit your hips back and place your left hand on the ground. Keep your eyes open.
  14. If you want to make your left leg straight, you need to shift your weight to your left hand and sweep your foot forward.
  15. Lean into your left forearm by bending your left elbow.
  16. Slowly bring your right shoulder back to the ground. The right arm should be straight, holding the kettlebell above you.
  17. Take your left hand and place it on the handle of the kettlebell. Bring the kettlebell to your right side.
  18. “This is one person. For a total of 1–3 sets, perform 2–4 reps per side. This move doesn’t require many reps to feel the burn.”

Summary

Adding a challenge to your workouts with kelbows is a great way to do so.

There are many benefits to kettlebell training that go beyond strengthening your core (1, 2, 3):

  • Full-body workout. Lifting, holding, and moving a kettlebell requires various muscle groups, such as your core, arms, upper back, and lower body.
  • Convenient. You can perform kettlebell workouts from anywhere as long as you have a kettlebell available.
  • Versatile. You can use kettlebells to perform a variety of movements, meaning you can get in a killer workout with just a single kettlebell.
  • Improves your cardio. Kettlebell workouts usually involve multiple muscle groups, which requires a strong heart to pump blood to all the working muscles. Over time, this can improve your cardiorespiratory fitness.
  • Great for improving balance and stability. A kettlebell’s center of gravity sits around six inches below the handle, making it harder to control. This unequal distribution weight of a kettlebell requires greater muscle activation to keep your body stable and balanced.
  • Increases grip strength. Working with a kettlebell can help improve your grip strength, which is an important indicator of health.

Summary

A kettlebell can help improve balance, strength, and cardiovascular health.

You need to consider your strength and experience when choosing a kettlebell.

It is best to start with a lighter kettlebell and focus on achieving good form with each exercise. If you can perform the exercise in a proper manner, then you can try to increase the weight.

Keep in mind that your core doesn’t need heavy weights to get stronger. Your core helps to stabilize your body and already deals with the load of your body. Therefore, opting for lighter kettlebells for core exercises will be sufficient for most people.

The majority of people prefer to use a kettlebell between 5 and 18 lbs. Most gyms have a variety of kettlebell weights.

If you can only buy one at home, choose a lighter one that is more effective for higher reps. The main focus is proper form, not trying to lift a heavy kettlebell.

Summary

“You don’t need a heavy weight for the exercises. Lift the kettlebell safely and effectively by focusing on good form.”

You want to decide the goal of your workout before you start exercising.

If you want a full-body workout, you may wish to pick 2–3 ab exercises that use a kettlebell and incorporate them into a larger workout that involves other movement patterns and exercises.

If you want to work your abdominals, you could follow the exercises provided above or design a circuit that includes a few selected exercises.

Fortunately, most kettlebell ab exercises are stabilization exercises, meaning they target most of the core muscles (i.e., transversus abdominis, obliques, rectus abdominis, back extensors) all at once (4).

Summary

Incorporating the kelby exercises into a larger, full-body workout or into an ans-only workout is possible.

There are some helpful tips to get the best results.

  • Prioritize good form. Proper form will help ensure you’re targeting the right muscles and prevent injury. This should be your first priority before trying to increase the kettlebell weight.
  • Engage your core. To prevent lower back injury and support the movement, keep your core engaged throughout the exercise.
  • Make sure you’re using the right weight. Using too heavy of a kettlebell may compromise your form and lead to injury. Stick with lower weights until you’ve mastered your form.
  • Don’t forget to breathe. As you perform each exercise, make sure you’re breathing and avoid holding your breath.
  • Pick exercises that feel right for you. If any exercise feels uncomfortable or you’re struggling to perform it safely, skip the exercise or make modifications.

Summary

“For the best results, be sure to engage your core, practice good form, and use a kettlebell that isn’t too heavy.”

A piece of exercise equipment, the kerchiefs are a versatile piece.

You can use the traditional swings of the kettlebell to get in a good workout.

Pick a lighter end kettlebell if you want to master your form first. Gradually increase the weight or number of reps.

Adding kettlebells to your routine will help you get a good workout.