5 Best Kettlebell Exercises

Writer and expert2 years ago

Benefits of Kettlebell Training

The growing popularity of CrossFit® and Strongman are continually driving kettlebell training into the mainstream. The benefits of kettlebell training are exponential, providing a wide range of ways to optimize your training.

Kettlebell training can help you to:

Simplify Training Owing to the design, the handle allows for optimal grip to bring simplicity to your workout. Adapting to a range of fitness levels, kettlebell training allows for a range of abilities to train effectively for strength, building muscle, and conditioning.

Substitute Cardio Kettlebell workouts feature high rep ranges and activate multiple muscles at once. The intensity is similar to HIIT, helping to improve aerobic fitness – performing a kettlebell workout may help to increase your VO2 max.

Increase Range of Motion Kettlebell exercises require movement through multiple planes of motion – swings, presses, carries and more dynamic movements. Kettlebell training helps towards a healthier lower back due to the loading and movement patterns, helping to increase strength and stability.

Build Posterior Chain Strength The posterior chain comprises of the muscles on the backside of your body. Kettlebell swings are the best exercise for strengthening your posterior chain as the shape and size of the kettlebell means they will work your muscles differently to barbells and dumbbells.

Activate and Isolate Muscles Kettlebell exercises are excellent for targeting specific muscles to build both muscle and mass for optimal training. The exercises can be altered in a variety of different ways which means it’s a lot easier to continually challenge your muscles.

Preparing for a Kettlebell Session

Before beginning any workout, it is important to assess injury risk and ensure you’ve warmed up properly. Kettlebell training is effective in improving stability, however poor form can have adverse effects on the body and may lead to lower back injuries.

An essential position within a kettlebell workout is the rack position. This is often the start and finish positions for presses, so it’s important to make yourself familiar with this position before kettlebell training in order to reduce the risk of injury.

Due to the high intensity of your kettlebell workout, Klean Pre-Workout is excellent for supporting athletic endurance and performance, uniquely designed with 300 mg of nitrates derived from beet root extract, vitamin C and 75mg of organic caffeine (less than an average cup of coffee). Caffeine may help athletes avoid the mid-workout “bonk” by promoting focus, alertness and endurance. Approximately 30 minutes before your workout, mix one scoop with water to fuel your body and enhance athletic performance.‡

Alternatively, support peak physical performance with Klean BCAA + PEAK ATP® to help you train longer and push your body further, increasing your strength, power and muscle gain. Either take 30 minutes before a workout, during or after to further support performance and recovery. Combining branch-chain amino acids with ATP (adenosine triphosphate) is an excellent source of energy to ensure you perform at your full potential.‡

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Before beginning your kettlebell workout, it is important to know how to do the starting and finishing position of most kettlebell exercises.

How To: hold the handle of the kettlebell with your hand by your chin, ensure your elbow is out to the side with the bell on the top of your forearm by your armpit.

1. Kettlebell Swing

The kettlebell swing is an essential kettlebell exercise working on power, speed, strength, conditioning and cardiovascular fitness all at the same time.

Recommended Reps: 15 – 20 reps

The power comes from hinging and driving through the hip to engage the glutes, ensure you reach shoulder height but no higher as the shoulders and arms should only support this movement.

2. Kettlebell Thrusters

As one of the most underrated kettlebell exercises, the kettlebell thruster offers a full body takeover.

Recommended Reps: 8 – 10 reps

This kettlebell exercise requires two kettlebells in the rack position. Start by bending the knees and sitting your glutes back until your thighs are parallel to the ground. Power up explosively pushing through the heels. Once an upright position is reached, press the kettlebells up using momentum generated from the squat to assist you. Then lower the kettlebells back to rack position and repeat.

3. Kettlebell Snatch

The kettlebell snatch is a power move that needs strength and speed of movement.

Recommended Reps: 8 – 10 reps

Hold the kettlebell handle in one hand between your legs and squat down until your thighs are parallel to the floor. Drive upwards through your hips and knees and as the kettlebell rises to shoulder height, rotate your hand and push it upwards until your arm is locked. Squat down and return the weight to the start position. Repeat with one arm and then swap.

4. Kettlebell Pistol Squat

The kettlebell pistol squat is an advanced kettlebell exercise for experienced only. It is a display of strength, mobility and balance without weight.

Recommended Reps: 8 – 10 reps

Stand holding the kettlebell upside down, with hands around the bell. Raise one leg straight out in front of you while squatting as low as you can on the other leg, then drive back up to standing position.

5. Kettlebell Goblet Squat

The goblet squat can be used to develop squat techniques, muscle hypertrophy and strength.

Recommended Reps: 15 – 20 reps

Holding the kettlebell handle with both hands, place the kettlebell against your chest under the chin and have the elbows tucked in for stability. Keep the chest up and ensure hips are down at knee height. Control of the weight in front of your body will increase the demand on your shoulders, core and quadricep muscles.

Recovery Essentials

Recovery following an intense kettlebell workout is as important as the warmup and main session. Choose from a passive recovery of complete rest or an active recovery with minimal stress and low intensity. Active recovery will allow your body to repair soft tissue damage, improve blood circulation and help remove waste products from muscle breakdown.

A great way to support muscle recovery and joint health is with Klean Joint and Muscle. Designed specifically for athletes, this formula provides your body with the key nutrients it needs to help power through consistent workouts and aids in muscle recovery and reduced soreness post-exercise.‡

Listening to your body is essential, it will always tell you when you need a rest day, even if it’s not when you originally planned. The most common signs of overtraining are general feelings of fatigue, unexplained decreased performance lasting between 1 week to a month, and musculoskeletal aches and pains.

Klean Recovery has been formulated with athletes' recovery in mind. Rich in amino acids, it is crucial to support building muscle and balancing nitrogen. The 4:1 carbohydrate to protein ratio helps to support glycogen re-synthesis and muscle protein synthesis immediately after a workout with the nutrients to help support recovery.‡

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Try these delicious post-workout recipes, from protein smoothies to a well-deserved mocktail.

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‡These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Klean Athlete

Writer and expert