13 Ways To Use A Kettlebell

If kettlebells aren’t part of your workout routine, they should be and this is why.

Kettlebells are designed with a thick handle and a weight that hangs below the handle which allows you to do traditional exercises but with an extra challenge and added twist. The way that the weight hangs makes it harder to control which gives you are bigger challenge, especially for your core and grip strength.

It’s easy to get a full body workout with nothing more than a kettle bell.

Here are just 13 ways to use a kettlebell but the list can go on and on. Use your imagination and be sure to add kettlebells to your fitness routine ASAP!

1. Clean And Press

Clean and Press

2. 2 Handed Swing 

Standing with feet a little more than hip width apart and holding the kettlebell with two hands squat and swing the kettle bell back between your legs and as you stand up from the squat swing the kettle bell above your head with straight arms and repeat.

Screen Shot 2014-09-03 at 10.17.35 AM

3. Jump Squat With Swing 

This is the same as the 2 handed swing but add a jump squat. As you are coming up from the squat jump and bring your feet together as you swing the kettlebell above your head. Be sure to check out the Youtube video for a better example of how to do this.

jump squat

4. One Arm Row

With a kettlebell in one hand use your other arm to balance on your opposite knee and let the kettlebell lower towards the floor and pull up bringing the kettlebell towards your side.

Clean and Press copy

5. Stiff Legged Dead Lift 

Hold the kettlebell with two hands by the handle with your arms straight and with straight legs bend at your waist and lower the kettlebell towards the floor and use your hamstrings to bring yourself back up to the starting position.

Stiff legged deadlift

6. Kettlebell Pushups 

Balance in a plank position with each hand on a kettlebell handle and lower your body down as far as you can and push back up to the plank position. This is also a tough balancing exercise!

Pushups

7. Kettlebell Lunges 

Hold a kettlebell in each hand and lunge back and forth alternating each leg or just do walking lunges.

Lunges

8. Russian Twists 

Hold the kettlebell with two hands, hold your feet out in front of you and off the floor and twist from side to side touching the kettlebell on the floor with each twist.

Russian Twists

9. Military Press

This is just like military press with dumbbells except you are using kettlebells. Hold the kettlebells by the handle and be sure to use a light weight that you can handle as you press above your head. This one is really hard to balance!

Military press

10. Straight Leg Situps 

Start on your back with your legs out in front of you flat on the floor and hold the kettle bell with two hands with straight arms above your head. Sit up and lock your arms above your head then come back to the starting position.

sit ups

11. Front Raises 

Start with your arms straight with a kettlebell in each hand and raise your arms straight out in front of you.

Screen Shot 2014-09-03 at 10.24.41 AM

12. Side Raises 

Start with a kettle bell in each hand in front of you and raise your arms up laterally.

side raises

13. Sumo Squats 

With feet set outside your hips hold the kettle bell with straight arms and squat and touch the kettlebell to the floor.

**My feet are a little too wide in this photo and in the video but I wanted to include this exercise anyway because it’s a really good one! Also this shows that it is important to video yourself from time to time to make sure you are using good form!

Screen Shot 2014-09-03 at 10.25.46 AM

 

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

ig-badge-48

 

Advertisements
Tagged , , , , , , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: