Kettlebells can be used for strength training and all other aspects of athletic development. These simple, yet powerful fitness tools can be used for almost every movement pattern and improve strength, balance, hand-eye coordination, and overall athletic development.
We’ve created a full-body kettlebell workout to show you how versatile they are. It includes kettlebell exercises for your legs, arms, abs and hips. You only need one pair of kettlebells to do this full-body kettlebell workout. We’ll be discussing some of our top-of-the-line kettlebell sets and packages here at AtomicMass to help you kickstart your 2019 fitness goals.
Arms
Most people associate kettlebell exercises with arm strength. Kettlebells are a great way of building muscle in your arms, shoulders, and triceps. They also enhance mobility and flexibility. To work your arms, try these simple but effective kettlebell exercises.
Two-Arm Kettlebell Military Press
The kettlebell exercise is great for your shoulders and back, as well as making your arms work harder! Begin by placing two kettlebells in the “clean rack” position. Next, press the kettlebells upwards and then hinging at your waist to ensure that the weights are behind your head. Continue for 10-20 reps by lowering the kettlebells to your shoulders.
Kettlebell Push Up
This kettlebell exercise targets both the arms and the back, as well as the chest. This is a push-up with kettlebells! Hold each handle in its normal position and then lower your body to push back. You’ll find it more challenging to use your hands on the handles than the ones on the ground. Try to do 10-15 reps.
Russian Kettlebell Swing
This kettlebell swing exercise not only puts your arms to work but also targets your shoulders back, hips and glutes. Standing straight up, place your feet hip-width apart. Holding a single kettlebell in each hand, place your palms down and keep your arms straight. Keep your knees bent and your hips forward. Then, lower your body into an upward squat. Keep your core and glutes engaged as you swing the kettlebell. As the body goes back to standing, the motion should be from the hips and not the arms. Continue swinging for 12-15 reps by lowering the weight between your legs.
Kettlebell Figure-8
This innovative kettlebell exercise will lighten your abs! Begin by squatting in a quarter-squat position, with your legs slightly wider than the hips. Keep your back straight, chest up and your arms elevated. Next, place your right hand between your legs to grab the kettlebell. Swing it between your legs around your right leg. Next, move the kettlebell to the left and swing it along your left leg. Continue this motion for one minute, then switch directions at the 30-second mark. Feel the heat!
Kettlebell Russian Twist
These fiery kettlebell Russian twists will make ordinary crunches obsolete! Begin by laying on your back, with your feet flat on the ground and your legs straight out in front of you. The kettlebell should be held at your chest with both hands. Next, lean forward to 45 degrees. Are you ready to work your obliques? Rotate your torso by turning at the waist, swinging the kettlebell around your body. You should do this for at least one minute, keeping your form throughout the entire rep.
The hips are also strengthened by kettlebells. A well-developed hip drive can help athletes improve any skill, such as running or jumping. These kettlebell hip exercises will get your hips moving with more power.
Kettlebell Windmill
This kettlebell exercise has a lot more benefits, but it’s still very beneficial for your hips. Keep the kettlebell in your left palm and place the feet 45 degrees from the left arm. The kettlebell should be raised overhead. Lock the arm and keep your eyes focused on the weight. This will keep the shoulders aligned. Start bending forward at your waist by shifting your weight onto your right leg. The right arm should be extended above the body, while the left arm should point toward the ground. This should feel like a triangle pose for all the yogis out here. Keep your control and slowly lift back up. You can do 6-8 reps each side.
Single Arm Kettlebell Swing
You’ve probably seen this kettlebell exercise at the gym. But did you know that it can also strengthen your hips, shoulders, back, glutes, and legs? The basic exercise involves standing straight up and holding the kettlebell between your legs with one hand. To increase momentum, swing your other arm simultaneously while you raise the kettlebell with one hand. When the kettlebell is behind your legs, alternate your hands. Do 10-12 reps for each arm to notice a difference in hip flexors.