The kettlebell is such a versatile piece of equipment that is so accessible and easy to store making this piece of workout machinery a definite go-to in my book!
Whether you are training at the gym, at home, or on-the-go incorporating a kettlebell routine has loads of benefits. It is great way to build muscle, tone, tighten and trim up your entire physique. However, if you are not familiar with this highly functional piece of training equipment then you may not know just where to start.
1. The Deadlift
The deadlift is traditionally done with a barbell but I love using a Kettlebell to mix things up a bit. The deadlift is one of my favorite exercises and, in my opinion, one of the most important.
It targets the hamstrings, glutes and back extensors. It is important to note that when performing the deadlift you hinge at the hips NOT lift with the back. While the kettlebell deadlift is a great movement for beginners it is also a great way to add variation to your deadlift.
2. Swings
Due to our tech savvy culture we tend to find ourselves sitting for extended periods of time.The kettlebell swing is known as the one exercise that fixes a hundred problems. The swing forces you to use the posterior muscles that highly neglected during our day to day routine.
This exercise loosens your hips, strengthens your glutes, lower back and midsection. It’s a definite go-to in my book.
3. Reverse Lunge
The lunge is another one of my favorites. It’s great for your entire lower body and, for me, has helped regain flexibility in my hips and groin area. Just like any exercise adding variation only helps the cause. The reverse lunge with a kettlebell gives you a little added weight and is a great move to do at home or at the gym.
4. Upright Row
The kettlebell can strengthen and tone not just the lower body but the entire body. I like the grip of the kettlebell so performing an upright row is a must. This exercise is a great way to tone the shoulders and arms!
5. Kickstand Deadlift
Similar to the Romanian deadlift the kickstand deadlift is the same idea yet is a great way to really target the hamstrings with one simple adjustment, the kickstand…
The kickstand deadlift is performed just like a deadlift but the weight will be emphasized on one single leg instead of both. By placing the majority of the weight on one leg while planting your toe lightly on the ground for balance on the opposite leg you got yourself a kickstand deadlift.
6. Static Lunge
The static lunge is just that – static and in place. Rather than a walking or alternating reverse lunge the static lunge triggers targeted effort from your legs, gluten and lower body. Give both variations a try and you’ll notice the extra burn with a static lunge.
7. Curtsy Lunge
We are always in motion. Typically in one motion. Back and forth, front and back but what about side to side?
The curtsy lunge is a great way to shake up your mobility and balance. Targeting the gluteus medius., the muscle that pulls your leg away from the midline helps to strengthen your abductor and adductors toning, strengthen and working your entire lower body is the essence of the curtsy lunge.
If you haven’t already be sure to check out this quick video for these exercise demonstrations.
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