The best kettlebell exercises

The Kettlebell is an effective training tool that allows an excellent total body workout with the right exercises. What these exercises are, you will learn here.

What are kettlebell exercises at all?

Kettlebell exercises train entire muscle groups and thus count as functional training. Quite similar to the weight vest they put stress on the whole body parts. Thus, training results with the kettlebell are directly transferable to everyday life.

Exactly how does kettlebell training work?

The kettlebell allows for three variations of execution:

1. Precise strength exercises
2. Swinging (Ballistic exercises)
3. Juggling

All three movement types have different training effects. Targeted exercises under maximum muscle tension are mainly suitable as strength training. Ballistic exercises improve the rapid strength and juggling over time leads to better coordination and increased grip strength.

What can kettlebell exercises do for me?

Well, it depends on how you train with the kettlebell and where you set your goals. If, for example, you want to build up strength, it is best to use exercises that you specifically perform under full muscle tension. The best exercises for this are classic lifts.

Unlike training with Strength Bands, training with the kettlebell allows you to do much more than just strength exercises though. If your goal is to improve your specific performance in another sport, you can do that too. Exercises with the kettlebell can improve coordination, speed, agility and flexibility, which has a positive effect on endurance or ball sports, for example.

Muscular endurance gains is another benefit promoted by the kettlebell. Many exercises with it have a direct training impact for the cardiovascular system. So its perfect for for cardio slackers who have difficulty with classic cardio training but still want to do something for their cardiovascular system. Cardio training done differently!

The benefits of training with a kettlebell

The advantages of kettlebell exercises clearly are that they address entire muscle groups and in the easy handling. Furthermore their richness of variability, which makes them perfect for home workouts even with little space.

Exercises with the kettlebell are incredibly versatile

Mobility, strength, coordination and cardio can all be trained with a piece of equipment that is perfect for home workouts. Versatile, space-saving, yet challenging – what more could you ask for?

What to look out for when performing kettlebell training

Be sure to maintain the correct basic posture to avoid injuries. To do this, place the kettlebell centrally in front of you on the floor and stand upright in front of it. Your arms and shoulders are relaxed, your knees are slightly bent and your feet are slightly more than shoulder width apart.

Slightly bent at the hips and bend your upper body forward before reaching for the kettlebell. It is important that your back always stays straight and does not make a hump or hollow back.

The six best kettlebell exercises – from beginners to advanced athletes

1. Swing: Grips the kettlebell with both hands. Now lift it to chest height with arms extended, bringing your hands forward in a swinging movement. Let the kettlebell back swing in a controlled manner and get new momentum lead from your hips.
2. Clean: In this exercise the kettlebell brought up close to the body with momentum.
3. Press: This übung does not start from the basic posture, but from the clean. Presses the kettlebell straight up from the clean.
4. Goblet Squat/Front Squat: Lifts the kettlebell from the basic stance up to chest height while performing standard squats
5. Turkish Get Up: starts with lying down. The kettlebell is beside you at High of your elbow. Turn on your side, grab the kettlebell, pull it to your body and turn onto your back. Then lift the kettlebell straight up into the overhead position with one arms. Roll to the side on your free elbow and sit up. Bring the knee of your free leg under your body and straighten up. Meanwhile, turn the lower leg of the kneeling leg backwards. From this position, change to a knee-width stance.
6. Snatch: The Snatch starts from the basic posture and combines the „Swing“, „Clean“ and „Press“ with the arm extended.

Some final tips

• Use your whole body.
• Watch your body posture.
• Works from the hips.
• Starts with less complex exercises.
• Starts with small weights.

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