Five Kettlebell Moves for Full Body Fitness

Five Kettlebell Moves for Full Body Fitness

A Kettlebell is one of the handiest pieces of kit you can own as you can use it to achieve a full body workout.

Here are five top muscle-building moves you can perform with your kettlebell.

1. The Kettlebell Swing

The foundation of all kettlebell workouts is the swing. Projecting the kettlebell forward to shoulder-height gives you the chance to power up your hips, work on your breathing techniques and build the power in almost all parts of your body. The movement involved means the swing combines strength and cardio training in one and to get the most from this exercise make sure you gently lock out your knees without hyper-extending and drive your heels into the ground.

2. The Kettlebell Goblet Squat

Squats are probably already part of your workout so adding in a kettlebell will just make them even more effective. The Kettlebell goblet squat works out your legs but also builds your whole body conditioning and keeping your core tensed and sitting deep into your squats every time will help push the effectiveness of this exercise.

3. The Kettlebell Deadlift

Whether you regularly deadlift with a barbell or not, working a few kettlebell deadlifts into your routine has a real benefit. Tone and firm up your hamstrings, glutes, back and abs all at the same time as you carry out that classic deadlift move but simply swap the bar for a kettlebell of a weight which suits your fitness level. Remember to slowly lower the weight and snap back up quickly and don’t lean back once you raise the kettlebell.

4. The Kettlebell Strict Press

The Kettlebell Strict Press gives you the chance to work out each arm in turn and helps to build your shoulder mobility and stability. For maximum pressing power your whole body and strength will be used so this is a move which pushes your whole body. Make sure to lock out your elbow for the best results.

5. The Kettlebell Row

Whether with one or two arms, this row will tone your back, arms and shoulders. You can do it with a single kettlebell and swap sides or do two at once dependent on your current strength and as you strengthen your biceps and back it is important to keep your arm close into your ribs as you row upwards.

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves boxercise, yoga, pilates, weight training and long distance running..

Comments

Matthew C.
30 May 2016

Matthew C.

Emma, I would say that bulking out with kettlebells is pretty difficult. You should be fine.

Emma C.
27 May 2016

Emma C.

I want to tone up but not gain too much muscle. Does anyone know if kettlebells will add too much mass?

craig t.
26 May 2016

craig t.

Kettlebells swings are amazing for muscular endurance!

Sasha B.
25 May 2016

Sasha B.

I got a kettlebell from Aldi earlier this year and am loving it. I always thought I wasn't an exercise equipment person, but my friend convinced me, and I'm so glad I did. A quick 5 minute workout and you're done.

Olga N.
25 May 2016

Olga N.

I have kettlebells at home and go to kettlebell classes at my gym so it's always good to learn which of the exercises are the most effective. I'll add more of these moves into my workouts now - Thanks!

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