The five best kettlebell exercises you must try

Kettlebells are one of the most versatile pieces of fitness equipment. They offer a unique combination of strength, cardio, balance, and coordination, making them an essential part of any workout. Whether you're training to get stronger, fitter, or more explosive, kettlebells can help you achieve your goals. In this blog post, we’ll go through the five best kettlebell exercises that are both effective and fun to do.

1. Kettlebell Swing

The kettlebell swing is arguably the most iconic kettlebell exercise—and for good reason. It combines strength and explosiveness while engaging your entire body.

How to do it?

• Place the kettlebell on the floor and stand with your feet hip-width apart.
• Grip the kettlebell with both hands and swing it back between your legs, pushing your hips backwards (similar to a deadlift movement).
• Explosively drive your hips forward to swing the kettlebell upwards. Keep your arms relaxed—your power comes from your hips and core, not your arms.
• Let the kettlebell swing back between your legs and repeat.

Why should you do it?

The swing is perfect for building strength in your posterior chain (glutes, hamstrings, and lower back) while improving cardiovascular fitness. It also increases heart rate and fat burning.

2. Turkish Get-Up

The Turkish get-up is a complex, full-body movement that requires strength, mobility, and coordination. It’s particularly beneficial for shoulder stability and core strength.

How to do it?

• Lie on your back with a kettlebell in one hand, extended above your shoulder.
• Bend the knee on the same side as the kettlebell, while keeping the other leg extended.
• Slowly rise up by first pushing onto your elbow, then onto your hand.
• Lift your hips, move into a lunge position, and stand up completely.
• Reverse the movement, step by step, to return to the start position.

Why should you do it?

The Turkish get-up improves body awareness, shoulder stability, and flexibility. It’s also excellent for injury prevention and rehabilitation.

3. Goblet Squat

The goblet squat is a simple yet highly effective exercise that works your legs and core.

How to do it?

• Hold the kettlebell with both hands by the horns (sides of the handle) and keep it close to your chest.
• Stand with your feet slightly wider than hip-width apart.
• Lower yourself into a deep squat while keeping your chest up and your knees tracking outwards.
• Push yourself back up to the start position.

Why should you do it?

The goblet squat is great for improving squat depth and technique. It strengthens your quadriceps, hamstrings, glutes, and core, making it suitable for both beginners and advanced lifters.

4. Kettlebell Clean and Press

This explosive exercise combines power, speed, and precision. It’s a fantastic full-body movement that also improves shoulder mobility and core strength.

How to do it?

• Start with the kettlebell on the floor, between your feet.
• Lift the kettlebell by driving through your hips, pulling it up smoothly to rest on your shoulder (the clean phase).
• Press the kettlebell overhead with a controlled, strong movement.
• Lower the kettlebell back to your shoulder, then back to the floor. Repeat.

Why should you do it?

The clean and press works your shoulders, back, core, and legs all in one go. It’s also excellent for developing explosive power.

5. Kettlebell Windmill

The kettlebell windmill is a challenging exercise that strengthens your core, shoulders, and hip mobility.

How to do it?

• Hold a kettlebell overhead with one arm fully extended.
• Stand with your feet slightly wider than shoulder-width apart, turning them slightly away from the kettlebell side.
• Lower your opposite hand towards your foot while keeping your hips pushed out and your eyes on the kettlebell.
• Return to the start position in a controlled manner.

Why should you do it?

The windmill improves core strength, shoulder stability, and flexibility, and helps correct imbalances in your body.

Tips for safe kettlebell training

• Start light – Choose a weight that allows you to learn the proper technique and avoid injury.
• Focus on technique – Kettlebell exercises can be highly technical. Move slowly and focus on perfecting your form.
• Use your hips – Many kettlebell movements, like the swing and clean, generate power from the hips, not the arms.
• Work on your grip – A strong grip is essential for kettlebell exercises. The stronger your grip, the safer and more effective your training will be.
  
  

Kettlebells: A must-have for any workout routine

Kettlebells are an amazing tool to make your workouts more challenging, effective, and dynamic. These five exercises are just the beginning of what you can achieve with kettlebell training. Whether you’re working on strength, explosiveness, or mobility, there’s always a kettlebell exercise that suits you.

Want to try these exercises but don’t have kettlebells yet? Check out our range of kettlebells or contact us for more information. Interested in kettlebell HIIT workouts? Read our latest blog post!