4 Kettlebell Exercises You Can Do at Home
I began learning how to add kettlebell exercises to my training program years ago! When I first began to use the kettlebell exercises I was taught the swing, snatch, figure 8’s and Russian Twist. I just couldn’t get enough! Working with kettlebells was fun, exciting and so much more challenging than any other form of training I had found to date.
So I began practicing more and more as well as doing more kettlebell exercises in my daily workouts.
In this article, I’ll cover a few kettlebell exercises that you can do in the comfort and privacy of your own home. They vary in difficulty level so be aware of what exercise you are doing.
Variety is the spice of life and that applies to your training too. Always aim to change your workouts to keep them interesting as well as challenging. This article gives you a few kettlebell exercises but there are more available. Here is my LINK to gain access to The Kettlebell Challenge. “We both know how hard it is – almost impossible, really – to find workouts for men and women who want to lose fat without all the extra effort of having to go to the gym and figure out how to use complicated pieces of equipment. IT’s so frustrating! That’s why we put these workouts together for you.”
Now let’s look at 4 kettlebell exercises that will leave you sweating and panting.
Exercise Target Areas: Shoulders, back, legs, hips, glutes
Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.
Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing downwards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and allow the driving of your hips move the kettlebell up. Keep your arms straight. Then lower the kettlebell down between your legs.
You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell exercises use the hips as the driving force.
2. Kettlebell figure-8 – Kettlebell Core Exercises
Exercise Target Areas: Arms, back, abs
Instructions: You need to start with your legs wider than your hip-width. Next, assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.
3. Kettlebell Russian twist –
Exercise Target Areas: Abs, obliques
Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.
Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.
4. One-arm kettlebell snatch
Exercise Target Areas: Shoulders, chest, back
Instructions: Start by holding the kettlebell between your feet with the knees bent. In one explosive motion, raise the kettlebell up while you are on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is one repetition. Aim for 8 to 10 reps.
These are just a few kettlebell exercises, to begin with. Give them a try and when you improve with time, you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.
If you are looking for kettlebell exercises you can do at home then check out The Kettlebell Challenge Workouts – Join the Kettlebell Challenge today!