With the stability and range of movement that kettlebell exercises offer, many traditional lifting exercises can be done with this incredible piece of equipment. However, the structure of kettlebell exercises allows for very specific full body routines, which utilize strength, focus, and agility as their prime points. What does this mean for you? It means that you are ready to embark upon a challenging and rewarding fitness routine that will benefit your whole body, as well as your mind.
1. The Windmill – This exercise works your arms, shoulders, back, and core. It starts out as a basic clean and press, but with an added twist. Once you have the kettlebell strongly gripped in a press position, you will bend and rotate at the hips, to touch the floor with your free hand. Once you return to upright, release the press. Then you just clean and press and start all over again. As a result, you are more focused on your form, and getting the benefit of a great combo move.
2. The Snatch – For this exercise, you can perform it as a superset before switching arms, but you can also challenge your focus and dexterity by alternating sides throughout. With soft knees and a wide stance, you swing the kettlebell between your legs. As you lift up and come overhead, you will be able to reverse your grip to culminate in a punching press overhead. This works your arms, back, core and legs. If you want to challenge your focus, switch arms as you come back into the down swing, as this will further sharpen your mental acuity.
3. Two Handed Kettlebell Swing – This exercise starts you in a wide stance with soft knees. The basic motion is to keep straight arms while gripping the kettlebell, and extend down and between the legs as you enter a slight squat to challenge your back and hamstrings. On the upswing, you will straighten your body and hold the kettlebell out at shoulder height for a one to two second pause before repeating the motion. Since the kettlebell will offer momentum, part of your body challenge is to control that with resistance, and this ends up working your arms, shoulders, and abdominals on the upswing.
4. One Leg Deadlift – Although this may be considered a more traditional exercise, the kettlebell variation will give you a greater focus on balance, engaging the core, and ease of popping as you reach the top of the exercise. You will be raising the leg that is opposite to the arm that is holding the kettlebell, while still keeping your hips parallel to the floor as you lower down. This challenges your balance and puts your attention on safe and efficient body motion, to get the most out of your hamstrings, abs, and even the glutes.
5. Turkish Raise – This full body exercise is a quintessential kettlebell favorite. Starting in a prone position with the arm holding the kettlebell raised, and the leg on the same side with the knee up and foot on the floor, you will use one fluid motion to raise up into a lunge and then come to standing. Not only does this work your shoulders, abs, and quads, but it teaches you precision coordination and better agility.