So you’re interested in getting into better shape and building your muscle strength, but don’t have the time or ability to go to the gym. Don’t worry. That’s why we’re about to equip you with the best kettlebell exercises you can do anywhere.
Although there are many benefits to a gym membership, there can also be a number of different reasons why it’s difficult to get to the gym. Between work and school and other obligations, it can be hard to find the time.
We’ve got you covered. Let’s get into it!
Alternatives to the Gym – Kettlebells
- 1 Alternatives to the Gym – Kettlebells
- 2 10 Best Kettlebell Exercises For Muscle Building
- 3 Form & Consistency For the Best Kettlebell Success
If you’re not going to go to the gym, you’ll need to find ways to exercise at home that you can control.
One great way that you can motivate yourself to work out on a regular basis is to build a “home gym” area with simple and affordable kettlebells and find great exercises you can do in the comfort of your home.
If you have never used kettlebells before, you may be wondering what you would do with them and how you could use them to start building your muscles. Fortunately, kettlebells have been used for more than 100 years – so this isn’t a new crazy invention.
Even famous celebrities like Matt Bomer enjoy kettlebell work outs because of how easy and controllable they are. Often used by athletes and wrestlers, there are many different work outs available to you which you learn about here.
So, enough about hearing how controllable they are…
10 Best Kettlebell Exercises For Muscle Building
10. The Russian Twist
As one of the more popular types of kettlebell workouts, the Russian Twist is a relatively simple move.
In this move, you will sit on the ground with the kettlebell in your hands. You will put your knees up in a sit-up position but lean back slightly to a 45-degree angle. Twist to one side with the kettlebell in your hands, then twist to the other side.
This is one set when you twist to both sides.
A kettlebell sit-up is very similar to a normal sit-up, except that you will be holding it in your hands and add the weight of the kettlebell to your body weight.
You will hold the bell securely in your hands without locking your elbows. Sit up and push the kettlebell up as you go. Lay back down to the starting position, while protecting your neck and head as you would in a normal sit-up.
8. Kettlebell Seesaw Press
In the seesaw press, you will have two kettlebells, one in each hand. Just like you might with dumbbells, you will alternate arms, pressing one straight up into the air. As you press one arm up, keep the other securely at your side.
Keeping your arm straight is essential to protect your elbow and to get the most out of the exercise with the kettlebell.
7. Kettlebell Swings
This exercise should start with a strong stance with legs just wider than your shoulders, where you hold the kettlebell in front of you.
Using the power of your hips and arms, you swing it forward in front of you and squat down as you swing it between your legs and underneath you.
Again, keep your arms straight and do not lock your elbows.
6. Double Clean and Press
One of the lesser known kettlebell exercises uses two kettlebells at the same time. It involves a few key, powerful movements that build muscle.
In this exercise, you hold both at your sides or front. Press your arms up at the same time, pulling them up and over so your arms are straight up and the kettlebells rest behind your forearms.
5. Kettlebell Squat
This powerful exercise uses your back, arms, and shoulders to work your entire body. If this is done correctly, the squat can also build muscle or tone in your legs and butt.
Start with a simple stance with your legs placed shoulder width apart. Hold the kettlebell in your hands and squat down until your butt reaches as far down to the floor as you can go.
Stay steady as you raise back up into the starting position.
4. Goblet Squat
This exercise is similar to a normal squat, except that it focuses heavily on your legs and entire body.
Holding the kettlebell by the handles, you will stand with your legs shoulder-width apart – again. Squat down with a wide stance and knees apart until you are in a seated position. Slowly raise back up to your starting position.
3. Turkish Get-Up
This exercise starts with you lying on the floor on your back with the kettlebell above you.
Raise to a seated position, keeping your arm straight. Slowly get up into a kneeling position, before standing up all the way.
You should keep the kettlebell straight above you the entire time.
2. Single Press
The single kettlebell press is typically done with a higher weight kettlebell, but you can use any weight you are comfortable with.
Hold the kettlebell handle in your hand, bend your elbow until the back of your hand touches your shoulder. Press your arm straight up into the air and do not lock your elbow.
Return to the bent arm starting position.
1. The Clean
The kettlebell clean exercise has you begin in a slightly bent position with your kettlebell on the ground.
Pick it up with one hand and raise it to a standing bent arm position with the kettlebell at your shoulder.
Form & Consistency For the Best Kettlebell Success
You may be worried at first about how many exercises you’ll be able to perform. It is important to remember that when you are first starting out, you need to protect yourself and learn as you go.
You should not be afraid to push yourself, but also to work at your comfort level. Learning correct form and working out regularly will initially be important than how many you can do.
With any workout, it is important to ease into it. Push yourself to where you feel comfortable, but don’t overdo it, especially when you are working out at home or alone. Once you feel more comfortable, you can raise the number of sets or reps.
If you are interested in learning more or purchasing kettlebells to get your home gym started, please check out the reviews we’ve compiled!