When you first look at this ball-shaped iron ball, you might be slightly intimidated to try it out and choose to stick to your usual dumbbell weights instead. However, the cardiovascular, strength, and flexibility benefits that can be achieved with the help of the kettlebell should encourage you to pick one up and try something today.

The movements performed with a kettlebell represent a functional workout, the cannonball shaped weight works your muscles in the same way you would use them while performing normal daily activities. Ultimately, this means better functionality of your muscles and more strength and energy to perform normal daily actions like carrying a heavy grocery bag or picking up your toddler.

Kettlebells are all about creating and controlling your momentum, a major difference between them and normal weights. By using explosive, powerful movements you can get both weight lifting and cardio benefits in one. You can also lift a heavier weight than you are used to because you are utilizing this momentum power.

Before attempting any kettlebell workout, it is extremely important to understand proper form. Because you would be working with a heavy weight, injury is more likely if you are not executing the moves correctly.

Kettlebell Swings

kettlebell swing

How To:

  • Squat down to pick up the kettlebell from between your feet.
  • Engage your core, soften your knees, and use your hips to swing the kettlebell upwards (the weight should be in your quads not your arms).
  • Repeat and always drive through the hips and heels.

Targets: Hips, glutes, hamstrings, abs

Kettlebell Squat

kettlebell squat

How To:

  • Stand tall with feet shoulder width apart.
  • Grab the handle of your kettlebell with both hands and hold in between your chest.
  • Squat as normal with the kettlebell stable, between your chest, throughout the movement.

Targets: Glutes, hamstrings

One Arm Kettlebell Row

kettlebell one arm row

How To:

  • Grab the kettlebell and pull it towards your stomach while retracting your shoulder blade and flexing your elbow.
  • Keep your back straight, lower and repeat.

Targets: Middle back, biceps, lats

Kettlebell Lunge Pass Through

kettlebell lunge pass through

How To:

  • Stand upright holding a kettlebell in your right hand.
  • Lunge forward until your back knee nearly touches the ground.
  • As you lunge, pass the kettlebell under your front leg to your opposite hand.
  • Return to standing position and repeat with alternating legs.              

Targets: Hamstrings, glutes, quads, calves

Kettlebell Plank Row

kettlebell plank row

How To:

  • Hold a normal push up position with one arm balancing on a kettlebell.
  • Lift the arm holding the kettlebell while keeping your core engaged.
  • Repeat with alternating arms.

Targets: Core and arms