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Top 3 Kettlebell Exercises

Kettlebell exercises are a great way to spice up your workout routine and keep it from becoming stale and boring. Many gym enthusiasts have a goal of enhancing muscle tone, improving physical strength, or building their core but find that after a significant period of time, their progress begins to plateau. Toning exercises with kettlebells are becoming a popular alternative for reinvigorating your fitness program as well as your mental motivation.

Kettlebell Dead Lift Exercise

Kettlebell Dead Lift

Targets: Legs, glutes, arms, back, abs

Level: Beginner to intermediate

How: Begin by standing in an upright position with feet spread about shoulder-width apart. Keeping the back straight and toes pointed slightly outward. Then squat down while holding the kettlebell firmly with both hands, focusing your heels on the floor and concentrating on contracting the abdominal muscles. You are not swinging the kettlebell, simply squatting for about 2 seconds, and then rising to a full standing position.

Kettlebell Single-Arm Swing

Kettlebell Single-Arm Swing

Targets: Shoulders, back, hips, glutes, legs

Level: Beginner to intermediate

How: Stand up straight with your feet planted about hip-width apart with the kettlebell in between. Bend down from the hips, pick up the kettlebell with one hand, and swing it out in front of you until your arm becomes parallel to the floor. Don’t bend the wrist and keep the arm straightly extended. After 10 to 15 reps, switch to the other arm. 

Kettlebell Lunge Press

Kettlebell Lunge Press

Targets: Shoulders, back, arms, abs, glutes, legs

Level: Intermediate

How: Stand up straight while holding the kettlebell in front of your chest with both hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead  Return to standing while bringing the kettlebell to your chest. Go for 10–15 reps on each leg.

For a more advanced move, use two kettlebells.

Congratulations!

In just three simple kettlebell exercises, you have managed to hit all of the major muscle groups. Start out with 3 sets of 10 reps, gradually increasing to 15 reps over time. Once you can complete 15 reps easily and without getting winded, it is time to increase the weight! There are lots of different exercises using kettlebells. Some focus on toning, others on increasing muscle mass, but all of them are a great way to keep your workouts interesting!


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Comment


  • Hi,

    Its a wonderful post. Kettlebell exercises are getting popular with time. Its a simple,easy equipment that people enjoys in home gym. Kettlebell press, kettlebell single-arm swing and kettlebell dead lift can be the starter for any beginner. The way you demonstrated
    kettlebell exercises are absolutely amazing. People should learn more about kettlebell workouts and the benefits they have in long run. I believe that 30 minutes kettlebell workout per day can help strengthen you body and enhance overall functionality.

    wood on

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