10 Kettlebell Movements
What is a good starting weight for Kettlebells?
This would be all down to preference over movements, for example, if you wanted the Kettlebell for only Kettlebell swings then it would mean you would choose a heavier kettlebell (20kg). If you wanted to use the Kettlebell for other movements such as presses/snatches then a little lighter Kettlebell would be the most appropriate.
What size Kettlebell should I get?
Most people choose to get more than one Kettlebell so they can do a wide variety of movements that require a heavier or lighter Kettlebell. The 12kg and 20kg Kettlebell are often bought together to take advantage of all the movements you are able to do with Kettlebells. Having a pair allows you to carry out intense workouts in the comfort of your own home.
How many Kettlebell swings a day?
It is said that 300 Kettlebell swings a day will help towards fat loss, but remember your diet has to be on point too! not just your workout.
What are Kettlebell swings good for?
The Kettlebell swing works lots of muscles such as; Hips, hamstring, lats, abs, and shoulders. It is also very useful for improving your overall grip as the kettlebells work away on your forearms!
Checkout the most used movements using a Kettlebell, designed to work all the muscle groups! Included with some sample Kettlebell workouts…
10 Popular Movements Using A Kettlebell:
1. The Swing: Grab the weight with both hands, palms facing you. Thrust your hips to swing it to chest height.
2. One Arm Swing: Perform as before, but this time hold the weight in one hand when swinging. Switch hands at the top of each repetition (works on defined abs).
3. Double Swing: Adopt a wide stance and lift the bells. Bend your knees and start with small swings, then slowly increase it to chest level (works back muscles).
4. Single Arm Front Squat: With your elbow by your side and the bell in front of your shoulder, lower into a squat. Stand up; keep the weight close to your chest (works abs).
5. Single Arm Press: Hold the bell at shoulder height, then push it up. Lower slowly (proven more effective than a dumbbell press).
6. Double Clean & Press: Swing two bells. Clean them so they rest in the crook of your elbows. Drive overhead (builds power & strength).
7. Single Arm Snatch: Swing a kettlebell between your legs, then pull it forwards and up, flipping it at chest level. Push it overhead. Swap arms (can be done by snatching to chest, head then overhead if full movement is too difficult).
8. Windmill: Hold the bell above your head. Push your hips to the right; slide your hand down your left leg. Repeat to the left (works on abs).
9. Turkish Get-Up: Lie down, the bell held above you. Rise up to standing, keeping the weight high throughout. Avoid using your arms to stand (works all major muscle groups).
10. Goblet Squat: Hold the bell in front of your chest and lower into a deep squat. Tense your abs and explode back to standing.
Design your own workout from 5 to 6 of the exercises above. If beginner: 3 sets with 10 reps, Intermediate: 3 sets with 15 reps and Experienced: 3 sets with 25 reps or burnout. 60 seconds rest in between sets.
Sample Workouts (Adapt To Your Threshold):
Workout One:
- Dead to high pull x 6 reps, swings x 6 reps, goblet squats x 6 reps, 5 sets with 1 minute rest between sets. Designed to boost testosterone and work all the core muscles.
Workout Two:
- Do 6 minutes of continuous movement, with as little rest as possible: Kettlebell swing x 1 minute, Clean and press x 1 minute, Snatch x 1 minute (left arm), Kettlebell swing x 1 minute, Clean and press x 1 minute, Snatch x 1 minute (right arm).
Workout Three (Experienced):
1. Kettlebell Swings; Sets – 3, Reps – 30, Rest – 1 Min. Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
2. Kettlebell Goblet Squat; Sets – 3, Reps – 15, Rest – 1 Min. Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other. Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don’t round your black by tensing your glutes throughout. Drive back up and repeat.
3. Plyo Kettlebell Press Up; Sets – 3, Reps – Until Burnout, Rest – 1 Min. Place one kettlebell on the floor and get into push-up possition, with one hand on the floor and the other on the kettlebell. Lower yourself as close to the ground as possible, keeping your back straight. Quickly raise your body and swap hands before doing a push-up on the other side, then keep repeating this fluid motion.
4. Single Arm Kettlebell Snatch; Sets – 3, Reps – 15 (each arm), Rest – 1 Min. Holding a kettlebell in one hand between your legs, squat down until your thighs are parallel to the floor. Drive upwards through your hips and knees and as the kettlebell rises to shoulder height, rotate your hand and push it upwards until your arm is locked out. Squat down and return the weight to the start position. Repeat. Complete the prescribed reps with one arm, then swap sides.
5. Renegade Kettlebell Row; Sets – 3, Reps – 20, Rest – 1 Min. Get into push-up position, with both hands holding a kettlebell underneath your shoulders. You may need to widen your legs for more support. Then drive one arm up, retracting your shoulder blade, and so the kettlebell is drawn to your side. Lower it back down to the ground and repeat on the other side.
6. Kettlebell Seated Press; Sets – 3, Reps – 10 (each arm), Rest – 1 Min. Sit on the floor and spread your legs. Hold a kettlebell at shoulder height before extending your arm to drive the kettlebell up above your head. Bring it back down and repeat the sequence.
