Are you looking for a way to get an efficient and effective workout without having to leave the comfort of your own home? If so, kettlebell exercises may be just what you are looking for! Kettlebells provide a great total-body workout and can be done in a relatively small space. In this blog post, we will discuss six of the best kettlebell exercises that you can do in your home gym. Let’s get started!
What are kettlebells?
Kettlebells are cast-iron weights that have a handle attached to the top. They come in a variety of sizes, ranging from four kilograms (roughly nine pounds) all the way up to 32 kilograms (70+ pounds). Kettlebells originated in Russia, and have been used for centuries as a tool for physical fitness and strength training.
In addition, kettlebells can be used for a variety of different exercises, including swings, cleans, presses, snatches, and goblets squats.
1. Kettlebell Swing
The kettlebell swing is a great exercise for working the posterior chain (the muscles on the back side of the body, including the hamstrings, glutes, and erector spinae). It is also an excellent cardio workout. You can search for an ultimate guide online, to get into the details of all the benefits of this exercise for your home gym. To perform a kettlebell swing, start by standing with your feet shoulder-width apart and the kettlebell about a foot in front of you.
Hinge at the hips and bend your knees to grab the kettlebell with both hands, using an overhand grip. Keeping your core engaged, stand up tall and swing the kettlebell back between your legs. Then, drive your hips forward and swing the kettlebell up to chest height. Allow the momentum of the kettlebell to carry it back down between your legs, and repeat the movement for ten to fifteen reps.
2. Kettlebell Clean
The kettlebell clean is a compound exercise that works for multiple muscle groups simultaneously. It is an excellent exercise for developing explosive power and strength in the upper body. To perform a kettlebell clean, start by standing with your feet shoulder-width apart and the kettlebell on the ground in front of you.
Hinge at the hips and bend your knees to grab the kettlebell with both hands, using an overhand grip. Keeping your core engaged, stand up tall and swing the kettlebell back between your legs. Then, drive your hips forward and explosively pull the kettlebell up to chest height. As the kettlebell reaches its apex, rotate your wrists so that you are holding it in the front-rack position. From here, you can either lower the kettlebell back down to the ground or continue on to perform a press (see below).
3. Kettlebell Press
The kettlebell press is a great exercise for developing strength and stability in the shoulders, chest, and triceps. It can be performed either standing or seated. To press the kettlebell overhead, start by holding it in the front-rack position (as described above).
From here, dip slightly at the knees and drive the kettlebell overhead, extending your arms fully. Reverse the motion to return the kettlebell to the front-rack position, and repeat for ten to fifteen reps.
4. Kettlebell Snatch
The kettlebell snatch is a complex exercise that takes some time and practice to master. However, once you have the movement down, it is an excellent exercise for developing power and explosive strength in the entire body. The kettlebell snatch can be performed either one-handed or two-handed. For the one-handed variation, start by holding the kettlebell in the rack position with your right hand.
From here, explosively extend your hips and drive the kettlebell overhead, letting go of it with your right hand as it reaches its apex. Catch the kettlebell in the overhead position with your left hand, and lower it back down to the rack position. Repeat for ten to fifteen reps, and then switch sides.
5. Goblet Squat
The kettlebell goblet squat is a great exercise for developing strength and power in the lower body. It is also an excellent way to build stability and mobility in the shoulders, hips, and core. To perform a goblet squat, start by holding the kettlebell close to your chest with both hands.
Keeping your core engaged, squat down low until your thighs are parallel to the ground. Then, drive through your heels to stand back up tall. Repeat for ten to fifteen reps.
6. Turkish Get-Up
The kettlebell Turkish get-up is a total-body exercise that is great for developing strength, stability, and mobility. It is also an excellent core workout. To perform a Turkish get-up, start by lying on your back with the kettlebell next to your right hand.
Roll onto your right side and press the kettlebell overhead, extending your right arm. Then, use your left hand to push yourself up into a sitting position. From here, bring your right leg underneath you and stand up tall. Reverse the movement to return to the starting position, and repeat for ten reps before switching sides.
Kettlebell exercises are a great way to build strength and power. They can be performed in a small space, making them ideal for home workouts. Give these six exercises a try to get started with kettlebell training!