Fitness & Exercise
9 Killer Kettlebell Exercises to Tighten and Tone All Over
Apr
Kettlebells aren’t an excellent tool for strength training, cardio and power. Because of it’s shape and handle kettlebells are super versatile. They’re perfect for moving explosively through a full range of motion for killer combinations. Plus, the weight of a kettlebell is distributed unevenly so it changes up the way your muscles move it. Kettlebell exercises increase core engagement and wrist activity as well.
A quick lingo recap:
- The “ball” refers to the globe-like portion of the kettlebell.
- You can use the term “handle” or “horn” interchangeably.
This 9 kettlebell exercises will strengthen and tone your muscles from shoulders to calves. * If you don’t have kettlebells you can absolutely substitute dumbbells for these exercises.
Total Body Kettlebell Exercises to Tone Your Body
Kettlebell Swings
Stand with feet shoulder width apart. Grip the top of the handle with both hands. Keeping your back straight and core engaged, bend slightly at the knees and hinge at the waist to swing the kettlebell back between your legs. Squeeze your glutes and thrust your hips forward to stand up straight. Use that momentum to swing the kettlebell up to shoulder height.
This is a great exercise for your butt, legs, lower back and core. Start with a lighter weight until you nail your form and then don’t be scared to go heavy! The more you have to focus on control, the more your core will benefit.
Single Arm Push Press
Stand with feet shoulder width apart. Grasp the handle at the end, arm bent and palm facing in so that the weight rests against your shoulder. Bend your knees a couple of inches, brace your core and as you stand back up, push the weight straight up towards the ceiling, locking your elbow by your ear. In a smooth, controlled motion, lower the weight back towards your shoulder, keeping your elbow facing forward as much as possible. Repeat.
Goblet Squat to Calf Raise
Stand with feet just wider than hip-width apart, holding a kettlebell by the handle close to your chest. Bend at your knees and hips to lower your butt down into a deep squat. Pause, exhale and push through your heels to straighten your legs. At the top of the squat push all the way up onto your toes. Drop your heels and repeat.
I love combining squats with calf raises. This is a really great combo exercise that increases strength, stability and balance.
Bent Over Rows
Start with feet just wider than hip width apart, the handle of the kettlebell in each hand. With a straight back and tight core, hinge forward to the waist to lower your torso towards the floor. Engage the lats and drive your elbows up towards the ceiling, bringing the weight to your rib cage. Pause and smoothly straighten your arms to lower the weight. Repeat.
This is a great exercise for your back, triceps and core. Keep your neck in line with your spine so as not to strain your neck and make sure to keep a flat lower back.
Single Leg Deadlifts
Start with feet hip width apart, a single kettlebell in your right hand, arm straight down in front of you. Hinge forward at the hips transferring your weight to your right leg/foot and slowly extending your left leg straight out behind you. Continue to hinge forward, weight approaching the floor and back leg lifting, until your torso is parallel to the floor. Your body should make a “T” shape. Slowly return to the start position by drawing your hips forward, lifting your torso and dropping your left leg. Complete all reps on one leg before switching to the other.
It’s really important to keep your hips and shoulders facing to the front during this exercise. If you’re just learning, practice with no weight or by resting a hand on a wall or chair for balance.
High Pull
Start with feet shoulder width apart, holding a single kettlebell by the handle in both hands. Make sure to keep your back flat and shoulders down. Smoothly pull the weight up towards your chin, elbows out to the side. Pause and lower back down to the start position.
This exercise primarily works your shoulders. It’s important to think about keeping your shoulders “in your back pockets” as I like to say, so that you don’t initiate the movement with a shrug.
Figure 8s
Stand with your feet shoulder width apart, gripping the top of the kettlebell handle with one hand. Bend your knees slightly and hinge forward at the hips to thread the kettlebell between your legs. Bring your other hand behind your body and under your butt to meet the weight, and hand it off. Stand back up as you pull the weight from the side of your body to your chest. Bring your now-empty hand to meet the weight at the top of the movement (so you don’t slam it into your chest).
This is a fun, total body exercise that requires a bit of coordination but is easy to master. Make sure to brace your core as you hinge and pass! Of all of the kettlebell exercises on this list, this one almost requires a kettlebell over a dumbbell – you need that momentum!
Curl to Press to Overhead Extensions
Stand with feet hip width apart, holding the ball of the kettlebell so that the handles are pointing downwards. Curl the weight up towards your chest then push all the way up towards the ceiling, straightening your arms and locking your elbows in next to your ears. From this position, bend at the elbow and slowly lower the weight behind your head for a tricep extension. Reverse direction to finish one rep.
I love that this particular exercise hits biceps, shoulders and triceps all in one movement! Choose a weight that is challenging for your triceps, as that’s typically the toughest part of this exercise.
Weighted Sit Up
Start with your back on the mat, knees bent, feet flat on the ground and kettlebell held in both hands with arms extended over the chest. Tighten your core and bring your head, neck and shoulders up off the mat by pushing the weight up “through the ceiling” at a point over your knees. Sit up fully and then slowly roll back down to the start position.
This is a tough exercise to master but an excellent way to learn superb sit up form. You should feel like you are rolling your upper abs up towards your knees, and then back down in a very controlled fashion. If using a weight is too difficult at the start simple leave the kettlebell to the side of your mat.
If you like these kettlebell exercises and are looking for more workouts and strength training examples, try these…
