Kettlebell exercises that train the whole body
Working out with kettlebells is incredibly effective and there is a great variety when it comes to exercises that you can do, which work different parts of the body.
Here, @karin_lundstrom demonstrates a challenging flow session with 8 kettlebell exercises that you can do in under an hour. You can do the workout at home as well as at the gym, the only thing you need is a kettlebell.
”Kettlebells are the perfect tool for training movements in a flow” – Karin Lundström
Warm up
Around the world
Do this:
Stand with your feet shoulder-width apart
Rotate your kettlebell around your body by alternating hands in front and behind
The exercise works:
Around the world is a Kettlebell exercise that mainly targets the forearms, but also trains other parts of the body, such as the glutes, hamstrings and lower back.
Halo
Do this:
Stand with a straight back and engage your core while rotating your kettlebell around your head
Make sure the kettlebell stays as close to the neck as possible
The exercise works:
Halo is a very good warm-up exercise for your shoulders. Here you train several muscles at the same time, for example triceps, biceps and obliques.
Mixed Flips
Do this:
Start by swinging your kettlebell back and forth
When your kettlebell approaches shoulder height, swing it and release it so that it gains height and spins in the air
When it rotates back, catch it with your other hand
The exercise works:
Flips with kettlebells train large parts of the body and also improve stability and grip strength. As it is an intense exercise, you also get cardio into the mix.
Power Swing
Do this:
Stand with a kettlebell in front of you on the floor
Activate your hips and grab the handles of your kettlebell and let it travel between your legs
Then start swinging
The exercise works:
Kettlebell swing is an exercise that trains the whole body and targets both the upper and lower body, as well as your core
Full Swing
Do this:
By activating your glutes, hamstrings and core, you then use your legs and hips to propel your kettlebell up
The power of the swing from the hips allows you to get it all the way up above your head
The exercise works:
Kettlebell swings are a full-body exercise that both strengthens muscles and can improve posture. By doing more reps, it also becomes a form of cardio exercise.
Do the 5 warm-up exercises for 2 rounds and then rest for 1 minute before starting the next exercises.
What is a kettlebell?
But what is a kettlebell? It is a training tool in the form of a weight in cast iron or steel, with a rough handle, which you can include in everything from yoga sessions to crossfit workouts.
It's a really good piece of equipment to have for workouts at home and will help you strengthen all muscles while you can also strengthen your core and improve your balance. How great is that?!
What weight of kettlebell should I choose?
When it comes to choosing the weight of your kettlebell, consider yourself and your strength level. Taking too heavy a weight can lead to injury, so instead start lower and gradually increase the weight of your kettlebell.
For these exercises, Karin recommends a weight of between 12-24 kg, but as mentioned above, start from the weight that feels good and challenging for you. The focus here is to maintain a good flow and form. If you are new to training with kettlebells, it can also be good to take a lighter weight when you learn to master the technique for the various exercises.
8 exercises with kettlebells
Warmed up and ready, time to start a challenging session of fun kettlebell exercises.
Do 6-13 reps per exercise and side and do the session 2 rounds with 1 minute rest between rounds.
Always start from yourself and adjust the weight and number of repetitions so that it feels good.
Single Arm Snatch R + L
Do this:
Stand with a slight squat, with your feet slightly wider than shoulder width and hold your kettlebell in one hand with an overhand grip
Explode upward out of your squat and drive the kettlebell upward
When you reach your shoulders, rotate your hand and continue to press upward overhead
Remember to use your hips to lift
Do 6-13 repetitions per side
The exercise works:
The exercise increases your strength and targets the upper back and shoulders to increase strength and improve stability
Single Arm Over Head Squat R + L
Do this:
Start standing with your legs shoulder-width apart and hold the kettlebell with your hand extended above your head
Maintain the position of the arm while lowering into a squat
Do 6-13 repetitions per side
The exercise works:
When you do an overhead squat with a kettlebell, you train both shoulders and legs at the same time
Single Arm Clean and Jerk R + L
Do this:
Hold your kettlebell in one hand, place it between your legs
Drive it up towards the upper body and from there press the kettlebell up over your head
Use your legs and hips to power up and over your head
Do 6-13 repetitions per side
The exercise works:
An explosive kettlebell exercise that trains several large muscle groups such as hamstrings, glutes and shoulders. The exercise also helps you improve stability in the back and core.
Single Arm Reverse Lunge R + L
Do this:
Grab the handle of your kettlebell and hold your arm straight above your head
Keep your back straight and go down in a controlled lunge
Maintain the position of the arm at all times
Do 6-13 repetitions per side
The exercise works:
Lunges with a kettlebell train both legs and buttocks while you strengthen the mobility of the whole body
Single Arm Thruster R + L
Do this:
Go down into a deep squat while, with a grip, resting your kettlebell on your arm in a so-called "racked position"
On the way up, use the power of your legs to propel the kettlebell to the top position above your head
Do 6-13 repetitions per side
The exercise works:
Kettlebell thrusters are a really good exercise for the whole body and train legs and hips as well as butt, core and back
Standing Windmill R + L
Do this:
Swing your kettlebell so that you are in a standing position with your arm extended overhead with a firm grip
Go down slowly and keep your hips out to the side
Try to touch the floor with your free hand and then come back up to the starting position
Do 6-13 repetitions per side
The exercise works:
Kettlebell windmills train shoulders, while strengthening your core muscles, hamstrings and improving general joint mobility. It is a really good exercise for training stability and mobility.
Tip:
If you haven't done this exercise before or feel unsure, you can start by running through the exercise without the kettlebell first
Turkish Getups R + L
Do this:
Start in a lying position
Grab your kettlebell in your right arm and hold it straight up
Bend the right knee while the left leg is extended
Bring yourself up to a seated position with your eyes on your kettlebell, that is still in the same position
Bring yourself back up to standing in a controlled manner following the movements you see here in the video
Do 6-13 repetitions per side
The exercise works:
A Turkish getup is a slightly different kettlebell exercise. Muscles throughout the body work. The exercise focuses on your small stabilizing muscles and helps mobilize the hips and upper back, while strengthening your core.
Kneeling Windmill R + L
Do this:
Begin the exercise by standing in a half-kneeling position with your legs wide apart
Press your kettlebell overhead, avoiding arching your back
Keep your eyes focused on your kettlebell throughout the exercise
Push your glutes back a little and rotate your chest to the side
Squeeze your shoulder blades together and lower your free elbow and touch the ground with it
Do 6-13 repetitions per side
The exercises works:
Kneeling windmill is a kettlebell exercise for your core, as well as for strength, hip mobility and shoulder stability.
Kettlebell exercises for all levels
It's easy to adjust the training with kettlebells, choose the weight that suits you and gradually increase as you get stronger and stronger. You will feel a difference in your arm strength and get a firmer, smoother grip when you do kettlebell exercises for your arms.
You can put together several kettlebell training programs so that you can activate different parts of the body, such as the back, arms and legs. An example of a leg exercise that also trains the butt is doing lunges with a kettlebell in hand. If you want to activate your arms and back, a kettlebell row is an excellent exercise. Then you activate the muscles in your back and shoulders, take a big step back with your right leg, while holding the weight in your right hand. Let your left elbow rest on your knee as you lift and lower the weight in a controlled manner. Do your number of repetitions and then switch sides.
Do you want to do more training sessions with Karin? Check out her tips on abdominal training and core exercises.
Wrap up
As you can see (and hopefully also feel, now after the session) is that the Kettlebell is a really good tool for training the whole body.
Exercising with kettlebells is effective, fun and easy to do both at the gym and at home. It is possible to vary and adapt kettlebell exercises according to both muscle groups and strength. We hope you enjoyed this workout!