Are you looking for a piece of equipment that is easy to use, portable, versatile, perfect for strength training exercises and isn’t a set of dumbbells? It’s time to consider adding a kettlebell to your at-home gym set-up. If you don’t have access to a kettlebell, no problem! These exercises could also be performed with a dumbbell. For an extra challenge, try using a heavier kettlebell or give the advanced suggestions a go.
Reverse Lunges:
This movement primarily uses your glutes and upper leg muscles such as quads and hamstrings, as well as your core for stability and your arms to hold the kettlebell steady.
- Stand with your feet slightly further than shoulder-width apart and hold the kettlebell with both hands directly in front of your chest. Think about drawing your belly button towards your spine and your pubic bone towards your belly button to engage your core and pelvic floor.
- Carefully take a big step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring your weight is evenly distributed between both legs. Your front knee should be aligned above your ankle and your back knee should be hovering just off the floor.
- Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position, then repeat on the other side stepping your left foot backwards.
- Repeat, continuing to alternate between your right and left sides.
Goblet Squat:
A goblet squat focuses on your quads, hamstrings and glutes, and just like the reverse lunges, it also uses your core and arms.
- Stand with your feet slightly further than shoulder-width apart and hold the kettlebell directly in front of your chest with both hands. Think about drawing your belly button towards your spine and your pubic bone to your belly button to engage your core and pelvic floor.
- Keeping your eyes straight ahead, bend at both the hips and knees as you sit into a squat position, making sure your knees point towards your toes. Continue bending your knees until your upper legs are parallel to the floor (or as close as you can), keeping your shoulders back and spine neutral.
- Push through your heels and extend your knees to return to your standing starting position.
- Repeat.
Kettlebell Swings:
These are one of the most well-known kettlebell exercises and for good reason – they’re a fantastic full-body exercise that largely focuses on your glutes, hamstrings, core and back.
- Stand with your feet slightly further than shoulder-width apart and hold the kettlebell directly in front of your body with both hands and your arms extended.
- While maintaining a slight bend in your knees, tilt forwards from your hips and allow the kettlebell to swing back between your legs. Use the power in your glutes and hamstrings to extend your legs and hips to then swing the kettlebell forwards and upwards to shoulder height.
- Repeat, finding a fluid motion as you swing the kettlebell between your legs and up to shoulder height. Make sure your glutes and hamstrings power the movement instead of lifting the kettlebell with your arms and shoulders, and focus on hinging at the hips rather than knees. This shouldn’t feel or look like a squat!
Halos:
Halos are an upper-body strength exercise that targets your forearms, shoulders, deltoids, rhomboids and trapezius, as well as your core. They are also great for helping to improve shoulder mobility. Remember to perform these with control rather than using speed and momentum.
- Hold the kettlebell at chest height, but this time with the heavy base facing up. For extra stability, take a step forward with one foot to stagger your feet and keep a soft bend in your knees. If you feel stable, stand with your feet just wider than hip-width apart.
- Lift the kettlebell up towards your face, then slowly circle it to the right, moving it around your head until you have completed a full circle and are back at your starting position. The kettlebell should stay very close to your head and your torso and neck should maintain a neutral position – try to avoid arching your back or moving your head and neck.
- Repeat, alternating the direction after each circle.
Lateral Lunge:
This is another simple but effective lower body exercise that will work your glutes, quads, hamstrings and core.
- Start with your feet hip-width apart and hold the kettlebell with both hands in front of your body with your arms extended
- Engage your core by pulling your belly button towards your spine, then keep your right foot on the floor and take a big step to the left with your left foot. Keep your right leg straight and bend your left knee, transferring your weight to the left side and lower the kettlebell until it is hovering just above the ground near your ankle.
- Extend your left knee, transfer your weight onto your right foot and bring your foot inwards to return to the starting position.
- Repeat, alternating sides.
Deadlift:
Fire up your glutes, hamstrings, back and core with a few kettlebell deadlifts! Kettlebell deadlifts are a great exercise on their own, and they’re also a good way to master the movement and build your strength before trying a heavier barbell deadlift.
- Stand with your feet slightly further than shoulder-width apart and hold the kettlebell in front of your legs with both hands in an overhand grip (palms facing towards your body). Draw your shoulder blades down and back to push your chest out slightly and have a slight bend in your knees.
- Bending from the hips only, allow the kettlebell to run along the length of your thighs and halfway down your shins, keeping your chest proud and your head aligned with your spine. You should feel the tension in your hamstrings (back of your legs).
- Once the kettlebell is halfway down your shins, push through your heels and use your glutes and hamstrings to extend your knees and hips to return to the starting position, keeping the kettlebell very close to your legs throughout the entire movement.
- Repeat.
