In recent years kettlebells have become one of the most fashionable pieces of equipment in the fitness industry. If you choose to add any of these 5 Awesome Kettlebell Exercises to your current routine you’ll certainly find an overall improvement in your conditioning, flexibility, power, strength and overall athleticism, so let’s get started!
1. Kettlebell swing
The kettlebell swing is an incredibly underused and undervalued exercise. Similar to the deadlift, although less stressful on the central nervous system, the kettlebell swing is an excellent way to improve conditioning and strength, as well as the appearance of the glutes and hamstrings. Technique is of the utmost importance with this movement; kettlebell swings should always be done in a controlled yet highly explosive fashion rather than in a manner that mirrors a cross between a squat and upright row. This is an excellent exercise for athletes looking for an increase in hip power and general explosiveness.
2. Goblet squat
Not only is the goblet squat an excellent introductory exercise to teach correct squat form to beginners, it can also build significant muscle and strength in the quads, while simultaneously creating an iron strong core. This is an excellent addition to the routine of those wanting to switch their focus to higher reps and intensity with continuous tension rather than the traditional 5-12 rep squats.
3. Turkish Get-up
The Turkish get-up is a completely unique exercise. Extending your arm and holding the kettlebell overhead, you are required to go from lying down to standing up, moving through several different planes of motion while maintaining the position of the kettlebell. Due to the flexibility required, this movement can humble even the strongest of barbell traditionalists. It also increases overhead mobility and has a huge carry over to big compound lifts such as the squat or military (shoulder) press.
4. Farmer’s Walk
Pick up the weights, grip them as tight as possible and walk! The Farmer’s Walk is one of the simplest and most versatile of exercises you can do with a kettlebell. Although this exercise can also be done with dumbbells, the unstable nature of kettlebells makes it the hardcore alternative. The Farmer’s Walk can be used as a method to simultaneously burn fat, improve cardiovascular fitness and build muscle all over the body, particularly in the traps (neck) and forearms. The key to doing this movement effectively is to walk with a strong, neutral spine. Gradually increase the weight or cut the rest periods between sets to make this exercise even more challenging.
5. Kettlebell High Windmills
The kettlebell high windmill requires major all-over flexibility. It’s a movement that requires mobility, strength and balance in equal abundance, this is an excellent addition for anyone looking to challenge themselves in a unique way. This movement can be a full body workout all on its own. The key is to try and keep tension focused in your core area at all times.
So there you have it, 5 physique altering exercises using kettlebells. Ensure you add some of these moves to your workout routine and you’ll soon start seeing feeling and seeing some very gratifying improvements!