The Best Kettlebell Exercises for At-Home Workouts

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The Best Kettlebell Exercises for At-Home Workouts

Are you looking for a way to improve your overall fitness without stepping out of your home? If so, kettlebell workouts may be the perfect solution for you. Kettlebells are versatile equipment that can help you work out every muscle group in your body. The best part is that they are small and you can easily store them in your home.

Kettlebells are cast-iron weights that look like a cannonball with a handle attached to the top. The unique ability to simultaneously increase strength, power, endurance, and flexibility has made them a popular choice for centuries of Russian and Eastern European athletes.

Today, kettlebells are becoming increasingly popular in the United States. People are finally catching on to what athletes and strength coaches have known for years. Kettlebells are popular among sportsmen, but they're also beneficial for any type of fitness activity to increase strength and tone muscles.

Training with a Kettlebell is one of the most efficient ways to get in shape, lose fat, and build muscles. Imagine a cross between a dumbbell and a barbell if you've never seen or used a kettlebell before. The weight is distributed differently than a traditional dumbbell, which allows you to use it for a variety of exercises that work your entire body.

One of the benefits of kettlebell training is that you can do it anywhere — all you need is one kettlebell and some space. You can do kettlebell workouts at home, at the gym, or even outdoors.

Benefits of Training With a Kettlebell

Working out with kettlebells has several benefits. Let us go through some of the main advantages.

Kettlebell Helps Build Cardiovascular System

One of the main benefits of using a kettlebell is that it helps build your cardiovascular system. This is because the kettlebell provides resistance as you move it, which forces your heart and lungs to work harder in order to pump blood and oxygen around your body.

This makes kettlebell training an excellent way to improve your overall cardiovascular fitness. In addition, the kettlebell can also help tone your muscles and burn calories, making it an ideal workout for those who are looking to lose weight or get in shape.

Kettlebell Helps Build Strength

Kettlebells help build strength and endurance. You can use them for performing multiple exercises, including swings, cleans, presses, and snatches. Kettlebells are also an excellent tool for HIIT (high-intensity interval training) workouts.

When using kettlebells, it is important to use proper form to avoid injuries. Be sure to keep your back straight and your core engaged while performing any exercises. Start with lighter weights and gradually increase the amount of weight as you become more comfortable with the movements.

Kettlebell Helps Strengthen Core

The kettlebell is a great tool to help you strengthen your core. Kettlebells require you to use stabilizer muscles, so they are great for strengthening your core. By performing exercises such as the swing, you can work your entire midsection, including your obliques and lower back.

In addition to swings, there are many other exercises you can do with a kettlebell to target your core. These include crunches, sit-ups, and Russian twists. Performing these exercises frequently will help you build a strong and healthy core.

If you're looking for a new way to mix up your workout routine, consider giving kettlebells a try. You will be surprised by how much you will enjoy it!

Helps You Lose Weight 

Kettlebells are a type of weight that can be used for a variety of exercises. They have become increasingly popular in recent years, as they offer a unique way to lose weight and get in shape. Kettlebells work by using a combination of cardio and strength training to help you burn calories and build muscle

One of the benefits of kettlebells is that they can be used for a full-body workout. This means that you will not only work your legs and arms, but also your core muscles. 

Additionally, kettlebells are relatively inexpensive and can be easily stored away when not in use. For those looking for an effective and affordable way to lose weight, kettlebells are an excellent option.

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The DMoose fat burner formula also includes ingredients that help to reduce cravings and control appetite. As a result, it can help you lose weight quickly and safely. So why wait? Try it today and start seeing results!

Best Kettlebell Workout and Exercises

These 12 home-based exercises can be done with a set of kettlebells or/and a physical therapist ball. Before you start, it is important to understand your goals so you can work within the right rep range.

Muscle endurance can be promoted by using a lighter kettlebell for a few sets with higher reps (15+). For multiple sets of 5 to 8 reps, a heavier kettlebell will increase strength and hypertrophy.

There are many weight options for the DMoose kettlebell. They are differently coloured to indicate different weights. You can choose from an array of weights, from 4kg for 9lbs up to 32kgs or 70lbs. Get the product today and elevate your workout to new heights.

In either case, you should choose a kettlebell heavy enough to help you reach near to muscle failure at the end of each set. Each workout will include a lower-body, upper-body, core, and upper-body movement. These movements will test your stability flexors like nothing you have ever done before.

These are the steps to complete each of these workouts. Do 3 sets of 15+ reps on both sides if necessary to increase endurance. Rest for 45 seconds.

Perform 4-5 sets of 5-8 repetitions (on both sides if needed) with 90-120 seconds of rest for strength/hypertrophy.

Kettlebell Workout 1

  • Kettlebell Goblet Squat: Hold a kettlebell at your chest level. Bend your knees slightly, then push your hips back to squat. Once your thighs get paralleled to the floor, reverse.
  • Kettlebell Press on PhysioBall: Keep the physioball below the shoulder blades. The hips should be extended to flatten the back. Raise and press the bell behind your back.
  • Bottoms up Shoulder Press: Start by holding the kettlebell at chin level with your wrist straight. Your elbow is directly below your wrist. You can then control the kettlebell by pressing it directly overhead. If the kettlebell is not moving smoothly, your wrists may be weak, or you might be pressing in an inefficient way. Start by reducing the weight until you have mastered the technique.

Kettlebell Workout 2

  • Kettlebell Deadlift: Approach the kettlebell in the same way as you would in a deadlift position, with the kettlebell between your feet. By thrusting your hips forward, you can pull yourself straight up. Lower yourself to the ground with control.
  • One Arm Kettlebell Shoulder press: Hold the kettlebell in your hand, with the bell hanging behind your hand, and press on the Physio Ball. Sit on the physioball and contract your abs. Raise the kettlebell over your head.
  • Farmer's Carry: Concentrate on maintaining good core bracing and kettlebell stability. Lift two kettlebells in each hand with weights that are heavy enough for you. Once you've gripped the weights correctly, stand up straight, start walking 20 steps in the forwarding direction, and slowly put the weights back on the ground.

Kettlebell Workout 3

  • Kettlebell Split Squat: With one foot on a bench (or chair) behind you, drop one knee to the ground while gripping the kettlebell at chest height.
  • Kettlebell Renegade Row: Assume a pushup posture with your hands on the kettlebell handles. Row one arm up, then put it on the ground to restore your balance before rowing the second arm up. That counts as one rep. Keep your core and hips steady as possible — do not rock too much back and forth.
  • Overhead Carry: Concentrate on maintaining appropriate core bracing and kettlebell stability. Place one foot in front of the other and begin walking with the kettlebells overhead and carefully controlled. Begin with tiny steps to learn how to move with the weights above. After you have completed your set, softly lower the bells back to the front rack position.

Kettlebell Workout 4

  • Single-Leg Deadlift: Maintain your balance and tightness in your core to avoid compensating. Maintain a straight free leg. And raise it high enough so that it is parallel to the ground while flexing your foot, taking care to maintain your back level and a mild bend in your working knee.
  • Standing Overhead Press: To prevent compensatory movement, keep the core braced. Press while holding the kettlebell behind your hand.
  • "Alphabets": Place two lightweight kettlebells in front of your body, arms bent and forearms straight out. By moving just your wrists spell out each letter of the alphabet — this is a forearm exercise. See how far you can go!

Kettlebell Workout 5

  • Squat to the Floor: The kettlebell should be held in front of you while placed between your legs. Squat, allowing the kettlebell to touch the ground before rising.
  • Pushups With Kettlebells: Place the kettlebells on the ground, grasp the handles, and do pushups.
  • One-Arm Kettlebell Shoulder Press: Hold the kettlebell in your hand, with the bell hanging behind your hand, and press on the Physio Ball. Sit on the physioball and contract your abs. Raise the kettlebell over your head.

Kettlebells Workout 6

  • Kettlebell Romanian Deadlift: Stand with your feet shoulder-width or narrower in front of you. Perform a hip hinge, allowing your hips to slide rearward and drop your weight over your midfoot. Contract your glutes and return to the initial posture when you feel a stretch in your hamstrings. Hold the kettlebell in one arm as indicated to make it more challenging.
  • Single-Arm Kettlebell Shoulder Press: Sit on a physioball and engage your core for the kettlebell shoulder press. For added grip and stability training, press with the bell up so the kettlebell is upside-down.
  • Farmer's Carry: Walk 30 feet, then turn around and return.

Kettlebell Workout 7

  • Overhead Kettlebell Squat with One Hand: Hold the kettlebell with one hand above your head. Squat down while holding the kettlebell above the whole time. To compensate for the uneven weight, do not lean over too far— tighten your core and glutes.
  • Kettlebell Renegade Row: Assume a pushup posture with your hands on the kettlebell handles. Row one arm up, then put it on the ground to restore your balance before rowing the second arm up. That counts as one rep. Keep your core and hips steady as possible — do not rock too much back and forth.
  • Farmer's Carry: Walk about 30 feet, turn around and return.

Kettlebell Workout 8

  • Deadlift Using Kettlebells: Stand with your feet shoulder-width or narrower in front of you. Perform a hip hinge, allowing your hips to slide rearward and your weight to be dropped over your midfoot. Contract your glutes and return to the initial posture when you feel a stretch in your hamstrings. Hold the kettlebell in one arm as indicated to make it more challenging.
  • Standing Overhead Kettlebell Press: To prevent compensatory movement, keep the core braced. Press while holding the kettlebell behind your hand.
  • Kettlebell Swing: Take up a hinged position and hold the kettlebell handle in your hands. Keep your spine neutral and hike the kettlebell between your legs. Then pull the kettlebell back to the starting position by extending your hips and straightening your arms.

Kettlebell Workout 9

  • Kettlebell Goblet Squat: Same as in Kettlebell Workout 1
  • One-Arm Kettlebell Shoulder Press: Same as in Kettlebell Workout 2
  • Kettlebells Suitcase Carry: Walk about 30 feet, then turn around and return.

Kettlebell Workout 10

This will provide you with some more work. As a warmup, do a goblet squat with a lighter kettlebell.

  • Kettlebell Split Squat: Same as in Kettlebell Workout 3
  • Standing Overhead Press: Same as in Kettlebell Workout 4
  • Kettlebell Romanian Deadlift: Same as in Kettlebell Workout 6
  • Renegade Row to Kettlebell Pushup: Perform renegade rows with each arm, then complete a pushup without taking your hands off the kettlebells.

Kettlebell Workout 11

  • Kettlebell Backward Lunge: Hold a kettlebell in each of your hands with a tight grip. You can perform your first reverse lunge by moving your leg behind you. The goal is to get your back knee touching the ground.
  • Kettlebell Pistol Squat: Hold the handle of the kettlebell in your hands. Stand with your feet together and tighten your core. Then, lower your shoulders. Slowly lower into the squat, pulling yourself up. As you fall to the ground, raise your leg.
  • Kettlebell Swing: Take up a hinged position with your knees slightly bent and hold the kettlebell handle in both your hands. Keep your spine neutral and hike the kettlebell between your legs. Then pull the kettlebell back to the starting position by extending your hips and keeping your arms straight.

Kettlebell Workout 12

  • Kettlebell Floor Press: Hold the kettlebell handles in your hands and place the kettlebells on your thighs. Back up until your feet, hips, shoulders, and head are all in touch with the floor. Press the kettlebells up and in towards the midline of the body from this posture. Lower until your triceps are parallel to the ground.
  • Kettlebell Thrusters : Lie down with your torso facing up and keep the kettlebell on the crease of your hips. Squeeze your glutes and bridge up your hips. Lower the hips to the beginning position and repeat.
  • Kettlebell Windmill: Get your kettlebell over your head in the hand opposite the direction your feet have turned. Keep your eyes up and your hips in the same direction as the weight. Bend forward until your feet touch the arm. Slowly, return to the beginning position.

Wrapping Up

Kettlebell workouts are a great way to get in shape and improve your overall fitness level. If you don't have access to a gym or simply want to save money, kettlebells are great for working out at home. In addition to strengthening your muscles, kettlebell workouts can also help improve your cardiovascular health, agility, and balance. Ready to give them a try? Check out some of our favourite kettlebell exercises that you can do right in your own living room.

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Article Sources

  • FORTNER, HOWARD A., et al. "Cardiovascular and Metabolic Demads of the Kettlebell Swing Using Tabata Interval versus a Traditional Resistance Protocol." International Journal of Exercise Science, vol. 7, no. 3, July 2014, pp. 179–85. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831858/.
  • Vancini, Rodrigo Luiz, et al. "Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength." Journal of Human Kinetics, vol. 66, Mar. 2019, pp. 5–6. PubMed Central, https://doi.org/10.2478/hukin-2018-0062.

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FITNESS FOR EVERYONE

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