Swing it, lift it, push up on it, there’s plenty can be achieved with a kettlebell. Burning 400 calories in a 20-minute kettlebell workout is enough to convince us that it’s a good way to workout.
For great results try these 5 kettlebell moves:
1. The Kettlebell Squat. Stand with your feet a little wider than hip width apart. Hold the kettlebell with both hands by the handle and then, as if you were going to sit down, move into a deep squat before coming back up to standing position. Feel the burn in your quads.
2. Kettlebell Thruster. With a simple addition to the Kettlebell Squat, keeping the kettlebell close to your chest, as you return to a standing position, take the kettlebell over your head, pushing directly upwards. Don’t stop between the transitions and you’ll get a full body workout.
3. Deadlift. Keeping a straight back, with legs just wider than hip width apart, hold the kettlebell in front of you and let it drop down to the floor. As you lift it, keep your arms straight and return to your perfect posture. This is a great one for your back, glutes and legs.
4. Kettlebell High Pull. Back, shoulders and biceps are isolated in this simple move. Standing with good posture, hold the kettlebell by the handles and lift upwards towards your chin, so your elbows bend (think as if you were making a digging movement, but without bending at the waist).
5. Renegade Rows. Get down into a push up position with a kettlebell in each hand, underneath each shoulder. Alternate pulling up each kettlebell to the side of your ribs. You can boost this exercise up a notch by adding a push up in the middle. This will challenge your core, biceps, triceps and shoulders.
I also like using these, but don't get too casual about swinging them; I've found some where the grip isn't too brilliant with sweaty hands. Be careful!
Between 6kg and 8kg is a good weight to start at, as long as you are reasonably fit already with no injuries. Hope that helps.
that's some serious calorie burning! I would also like to know what size to use, especially as a beginner. I've had 'over-enthusiasm' injuries in the past and don't want to make the same mistake again.
I am probably unusual in never having tried kettlebells. I keep meaning to buy some as they are fairly cheap. Does anyone know what size I should get?
There's lots of videos on YouTube of people using kettlebells. They seem to be all the rage at the moment.
Great section Laura. Really great tips but it would help if you had a couple of photos for each exercise to help visualise the moves.
I love love kettlebells. They are low impact but you can also get really good strength training from them.