You don’t need much equipment to get a good workout at home. If you are looking to get a good sweat while burning calories and building toned muscles, kettlebells are a great investment to make. Start by selecting the weight of your choice. It’s always better to start low (between 8 and 12kg for women), keep good form, and build your way up.
So ready? Here are the 5 best kettlebell moves to get you started.
Two-handed Kettlebell Swing
If only one kettlebell exercise, then the kettlebell swing would be the one. On top of being an excellent fat burner, this exercise also targets multiple muscle groups including the hips, glutes and shoulders.
Here’s how to do it: Start in a standing position, feet shoulder-width apart, toes pointed out. Keep your knees soft without bending them too much while holding your kettlebell between your legs with an overhand grip. Set your shoulders then in an explosive motion, drive the hips forward while swinging the kettlebell up to chest level.
Remember: the movement should not come from the arms or the back. This can cause back injury. Instead, use your glutes and hamstrings to hinge your hips.
Lower the weight back down as you bend your hips between the legs ; aim for for 12 to 15 reps.
Kettlebell deadlifts are a great alternative to the barbell deadlift. Do it right, and you’ll get a great legs and glutes workout.
Here’s how to do it: Feet shoulders-width part with toes pointed out, squat down and grab the kettlebell with both hands, arms extended. Keep your core engaged, back flat, looking forward, then press through the floor and stand up. Repeat and aim for 12 to 15 reps.
Kettlebell Triceps Dips
If you are looking for a different way to work out your triceps while working your grip strength and your core, then this one is for you.
How to do it: Place two kettlebells of the same size aside your body, about shoulder-width apart. Sit between them and place your hands on the bells, keeping your wrist straight.
To do the dip, lower your hips straight toward the floor with your knees bent, elbows behind you and arms close to your ribcage then press back up. To make it harder, extend your legs away from you. Make sure to keep your back as close as possible to the kettlebell. Aim for 8 to 12 reps.
Kettlebell Leg lifts
Who says you need to do crunches to get a six pack? The leg lift is one the best exercise to strengthen you core without put any pressure on your lower back.
How to do it: Sit tall between the kettlebells, back as close as possible to them and legs straight. Engage your core as you lift one leg up. Switch leg and aim for 8 to 12 reps on each leg.
Kettlebell Lunge Press
Here’s a great to make those lunges more challenging while working your core, arms shoulder and legs.
How to do it: Stand tall while holding the kettlebell close to your chest, palm facing down. Then as you lunge forward, raise the kettlebell overhead, arm straight. Go for 6 to 12 reps and switch side.
Repeat these 5 exercises for another 2 sets with 30s to 60s between each exercise. You will feel it!