If you’ve been using dumbbells in your workout routine, it might be time to give those a rest and try out kettlebells! Kettlebells are great when it comes to burning off fat and gaining muscle. The weight of dumbbells are evenly distributed, whereas the weight of kettlebells are unevenly distributed. This in turn requires you to counterbalance the weight and stabilize your body. This process can help with increasing core strength, balance, and coordination.
If you’re looking for some new exercises to get you toned, lean, and strong, try these out!
Kettlebell Lunge Press
Stand up straight while holding the handle of the kettlebell with both hands, in front of your body. Extend forward into a lunge with your left leg while also raising the kettlebell with your right arm towards the ceiling. Return legs to a standing position while lowering the kettlebell back to your chest. Try for 12-15 reps per leg.
Muscles utilized: Shoulders, back, arms, abs, glutes, legs, core
Russian Kettlebell Swing
Stand up straight with your feet a bit wider than hip width apart. Pick up the kettlebell by the handle with both hands, with palms facing your body. Keep your knees bent slightly, drive your hips backwards, while dropping the kettlebell between your legs. With a swift motion, drive your hips forward swinging the kettlebell in front of your body while keeping your glutes and core tight. Do this swinging motion for a total of 12 to 15 reps. Keep in mind to use your hips, not your arms to swing the bell.
Muscles utilized: Shoulders, back, hips, glutes, legs, core, arms
Kettlebell Goblet Squat
Stand straight, while holding the kettlebell in front of your chest with both hands, and keeping your elbows close to your body. Begin squatting by driving your heels into the ground and pushing your hips back until your thighs are parallel to the ground or just below. Return to a standing position, and repeat for 15-20 reps.
Muscles utilized: Legs, glutes, back, core
Stand straight with the kettlebell between your feet on the floor. Squat down and grab the kettlebell handle with both hands while your back remains flat. Tighten your core and glutes, and keep the arms extended as the body rises up along with the kettlebell. Aim for 12 to 15 reps.
Muscles utilized: Legs, glutes, arms, back, abs
Kettlebell Russian Twist
Sit on the floor with your feet placed in front of you. Hold the kettlebell to your chest, and raise your feet off the floor so your legs form a “V” formation (knees bent). Begin by twisting from side to side, and if you want, tapping the kettlebell on the floor on each side of your hips. Try going for a target of 15-20 reps.
Muscles utilized: Abs, obliques
Single-Arm Kettlebell Floor Press
Lay on the ground with your legs straight. Hold a kettlebell by your side and, with the palm facing in, push the weight straight up while rotating the wrist (so your palms face your feet). Bring the kettlebell back down to the starting position, and repeat for 6 to 8 reps.
Muscles utilized: Chest, arms, core