Kettlebells are muscle-building devices that have been around for hundreds of years in Europe and Asia. Ancestors of dumbbells are making a comeback in fitness rooms.
Their use requiring certain more complex techniques, they have been put aside to give pride of place to bars and dumbbells with many variations.
Kettlebells are distinguished by a mass away from the grip, which increases stress on the wrists and forearms. They are generally used during polyarticular exercises over rather long sets combining muscle building and cardio training.
The Best Kettlebell Exercises
If you have one, here are some kettlebell exercises, so simple you can do them at home or in the gym.
KB swing Two Hands
The kettlebell swing is probably the best-known exercise. It uses many muscle groups and is cardiovascular demanding.
Muscle activity:
The main muscles targeted are the thighs, glutes, shoulders (assisted by the trapezius), and the back with a priority on the lumbar zone. Depending on the weight and the duration of the exercise, the cardio-respiratory system is more or less stressed.
Technique:
While standing, the Kettlebell is grasped with both hands. The exercise consists of performing a swinging movement of the arms, the maximum height of which is at the level of the shoulders and ends between the legs slightly behind the pelvis.
The back is flat, the feet are apart and positioned outside the hips, the head remains straight in the axis of the bust. On the descent, the legs bend slightly to cushion and revive the kettlebell.
Advice:
The sheathing of the lumbar area is essential. Never round your back and always keep your head in line with it.
Kb Two Arm Row
This specific exercise for working the back muscles also works the posterior deltoids, trapezius, and biceps. The lumbar muscles stabilize the bust in the isometric effort.
Muscle activity:
This exercise mainly targets the latissimus dorsi with a strong demand on the posterior shoulder girdle. Like any movement intended to strengthen the back, the participation of the middle trapezius, rhomboids, and biceps is important.
Technique:
When standing, you tilt your torso forward, locking the muscles in the lumbar area. The knees are slightly bent to ensure the correct position of the back.
You grab a kettle in each hand and place them vertically in line with the shoulders. Then, directing your elbows back, you pull up towards the hips. Then, you go back down, keeping your bust parallel to the ground.
Advice:
Keep the knees slightly bent to ensure proper locking of the lumbar area.
KB Sumo Squat High Pull
The Sumo Squat in combination with the chin rowing promotes muscle strengthening of the thighs and calls on the cardiovascular system.
Muscle activity:
The Sumo Squat with the Kettlebell is not much different than the traditional one done with a bar on the shoulders or a dumbbell in each hand.
It mainly works on the quadriceps (anterior part of the thigh) the glutes and to a lesser extent the hamstrings and calves. Combined with rowing, this exercise also strongly engages the shoulders and increases heart activity. The abdominal belt intervenes a lot for the maintenance of the bust (sheathing).
Technique:
In the starting position, the kettle is placed on the floor between the feet which are spread outside the hips. Then you bend your knees to grab the Kettle while keeping your back flat. Then, you go up by straightening the legs and exerting traction of the arms to bring the load to the level of the chin.
Advice:
For a good performance of the Sumo Squat, it is essential to point the knees outward during the entire movement.
When pulling, the elbows are the highlight. The combined work of the arms and legs has a greater impact on heart activity.
KB Turkish Get Up
Muscle activity:
This exercise improves balance and overall strength by calling on a series of small, deep muscles that are not visible but essential to playing many sports. The abs-lumbar zone performs an important activity for the maintenance of the bust. The legs, on the other hand, propel the body into an upright position.
Technique:
It consists of holding the Kettle with one hand, the arm stretched over the head while lying down and standing up. For a good performance make sure that your arm is always vertical.
Advice:
Never take your eyes off the Kettle while remaining sheathed and slowly go up, breaking down the movement. Alternate the left-hand and right-hand grip for an equivalent number of sets to balance your workout.
KB One Arm Clean and Jerk
This movement can be likened to the clean and jerk movement of weightlifting.
Muscle activity:
This exercise primarily involves the thighs and lumbar muscles during the first part of the movement, then the shoulder and triceps take over.
Technique:
The feet are in a position a little wider than the hips, the knees are slightly bent. Grasp the Kettle with one hand and place it between the legs. Then do a vertical pull and shift the weight to shoulder level. Then, the legs acting as a propellant, in a synchronized manner you propel the load above the head with the arm extended.
Advice:
When performing, it is essential to focus on the lumbar support so as not to round the lower back. Synchronization of leg/shoulder movement is important to benefit from lower body strength.
KB Overhead Squat
Very complete, the kettlebell squat is a "must" for people who want to work on the strength of the thighs by combining balance and isometric effort of the shoulders.
Muscle activity:
This movement primarily targets the thighs and glutes, it also solicits the shoulders and triceps in the isometric effort. Significant work on balance and deep sheathing of the abs-lumbar area allows good performance.
Technique:
Requiring good technique, this movement consists of performing a squat while holding the Kettle upright over the shoulder. The difficulty is that you have to control the force and balance parameters at the same time.
While standing, grasp the Kettle and place it over your head with your arms outstretched. Secure a point in front of you and perform a squat, keeping the weight above the shoulder. Return to a standing position with a dynamic leg push.
There are two options, either you alternate left and right arm bypassing the Kettle from one hand to the other at each repetition. Either you do a full set with one arm before switching the kettle to the other hand.
Advice:
Placing the Kettle with the outstretched arm in a high position increases stress on the abdominal belt. For this reason, it is important to stay focused on the core.
KB Single Leg Deadlift
This exercise requires good balance and mastery for it to be effective.
Muscle activity:
The target muscles are mainly the glutes, thighs, and lumbar muscles.
Technique:
The Kettle is grasped with one hand and placed at hip level. The exercise consists of performing a pendulum movement. Supporting one foot, swing forward while extending one leg back. The back remains flat and the bust is permanently aligned with the rear leg. The arm holding the weight goes to the ground. Once the body, in line with the leg, has reached the horizontal position, return to the starting position without resting the foot.
Advice:
Be careful to keep the knee of the supporting leg slightly bent to keep the muscles under tension for good stability. Do a set of a dozen reps on the same leg before alternating.
KB Single-Arm Press
This dynamic exercise increases the explosiveness of the shoulder.
Muscle activity:
It mainly works on the shoulder and the triceps. The abs-lumbar belt also contributes to its performance. Indeed, if the mobile part is the arm, the obliques and the lumbar muscles are used to maintain the bust throughout the movement.
Technique:
Grasp the Kettle with one hand and place it at shoulder level. Then, raise the Kettle above your head, keeping your torso straight. Then go back down to the initial position. The legs remain static and do not intervene during the propulsion which can be the case with other exercises.
Advice:
It is important not to focus only on the movement of the shoulder but also on the rest of the body and in particular on the abdominal strap, which plays an essential role in maintaining the bust.
KB Alternating Renegade Row
A great classic when it comes to weight training.
Muscle activity:
The main muscles used are the pectorals, shoulders, and triceps in the isometric effort. The abdominal lumbar area is heavily used to maintain the bust in alignment with the rest of the body.
Technique:
Place the Kettlebells on the floor shoulder-width apart. Then, grab the handles and stand over them with outstretched arms. Then, keeping the body perfectly aligned, you alternate left-hand and right-hand rowing, putting the Kettles back on the ground with each movement.
Advice:
For good stability, spread your feet apart and row towards the hips. Keep your back flat on a continuous axis from head to toe. Be careful not to twist your back when pulling.
KB Figure "8"
This is a great hand/leg synchronization exercise.
Muscle activity:
The KB "8" places great strain on the thighs and buttocks as well as the lower back which guarantees the support of the bust.
Technique:
The initial position corresponds to a half-squat. The knees are pointed outward and flex with each pass of the kettle. Seized in pronation and transmitted alternately from the left hand to the right hand, the Kettle describes an eight by successively bypassing the left and right leg by crossing between the thighs.
Advice:
Be careful about the position of the back which must always remain flat and sheathed.
KB Windmill
This combination promotes strengthening of the obliques and shoulders.
Muscle activity:
This exercise mainly targets the deltoids with the assistance of the triceps, small and medium obliques. It requires a lot of rigor for secure execution.
Technique:
After placing your feet a little wider than your hips, grab the Kettle and place it at shoulder level. Then, in a synchronized fashion, you propel the Kettle up with your straight arm while performing a lateral torso flexion. Then return to the initial position slowly while controlling the load.
Advice:
It is important to never take your eyes off the kettle and to stay focused so that you do not lean forward, which will strain the lower back muscles and limit the activity of the obliques.
KB Suitcase Row
Rowing is a basic in bodybuilding.
Muscle activity:
This exercise allows specific work on all the muscles of the back. The elbow resting on the knee limits the stresses on the lumbar zone.
Technique:
In a standing position, you perform a lunge by placing one foot forward. Then, bending your knees slightly, you lean forward. The elbow resting on a thigh stabilizes the position. The Kettle is placed on the floor next to the front foot. Then you pull the load towards the hip, keeping your back fixed. Slowly return to the initial position, holding the load, without resting it on the ground.
Advice:
This technique, with the elbow resting on one leg, reduces the activity of the lumbar muscles and promotes good stability. As with all exercises using only one arm, be careful not to twist your back.
KB Good Morning
Well known to bodybuilders, this exercise requires good control to target the desired area without risk of injury, when performed with a kettlebell rather than a barbell.
Muscle activity:
Mainly dedicated to strengthening the lumbar and buttocks, the hamstrings also participate in its execution.
Technique:
While standing, grasp the Kettle with both hands and place it between the shoulder blades. The feet are hip-width apart and the back is straight. Next, tilt forward, keeping your head in line with your back, which remains flat. Go up slowly to return to a vertical position. Be careful not to arch your back as the load pulls you back.
Advice:
Bend the knees slightly as you pull the pelvis back to secure the lumbar area.
KB Lunge With Rotation
This exercise has many virtues.
Muscle activity:
Many athletes practice lunges for their benefit on the muscles of the thighs and glutes. Do dynamically they are a "must" when it comes to working the lower body. In addition to soliciting the quadriceps and glutes, they also work the stabilizing muscles of the leg, which are the adductors and abductors. The addition of torso rotation during the descent increases the work of the abdominal belt.
Technical:
Begin by standing with the Kettle grasped with both hands and resting on the breastbone. Then, moving one leg forward, perform a wide, deep lunge so that the knee of the opposite leg is brought a few inches off the floor. At the same time, the bust rotates towards the advancing leg. Keep your head straight in line with your body. Then return to the starting position by dynamic propulsion of the supporting leg.
Advice:
For more balance, describe a V with your foot slightly outward rather than on the same line. Make sure you never close the knee angle of the front leg.
KB Sit-Up Waist
This comprehensive exercise targets the core and shoulders.
Muscle activity:
For a complete exercise program, it is important not to neglect the abdominals. The KB Sit-Up Waist uses the rectus, obliques, and transverses. In combination with the front elevation, this exercise also works on the shoulders.
Technique:
While lying down, grasp the Kettle and place it in front of you at stomach level. Then you move into a seated position, propelling the Kettlebell over your head with your arms straight.
Advice:
It is important to keep your legs bent with your feet flat on the floor so that you can keep your back flat.
KB Pistol Squat
Probably the most demanding exercise in terms of strength, balance, and flexibility.
Muscle activity:
Not all practitioners have the opportunity to perform such a movement. It requires good mastery and hours of practice to be done properly. Extremely demanding on the supporting leg, this exercise primarily involves the quadriceps and glutes.
Technique:
Grasp the Kettle with both hands and place it in front of you at breastbone level. With one foot supported and the other raised, you stabilize the position. The movement involves performing a single-leg squat with the other leg forward to release the descent.
Advice:
It is best to perform this exercise without a kettle at first to master the movement.
KB Lateral Swing
This exercise improves the rotating force necessary for the practice of certain sports such as tennis or golf.
Muscle activity:
This pendulum movement engages the lumbar and oblique muscles in
alternating relay. Athletes practicing sports where the torso rotation is important to benefit a lot from the "Lateral Swing".
Technique:
To perform well, place your feet hip-width apart with slight flexion of the knees. Then, by rotating the torso forward, bring the Kettle to the opposite axis and take advantage of the pendulum effect to bring it back above the horizontal a little higher than the shoulder.
Advice:
This should be done slowly and smoothly so that the back is not under excessive strain. Alternate left and right after a short break.
KB side Lunge and Clean
It’s a great exercise in strength and timing.
Muscle activity:
Complementing the other lunges (front and back), this exercise puts more strain on the adductor and abductor muscles of the thighs. The combination with an arm, which involves the shoulder and the biceps, increases heart activity. The Kettle allows a deeper work of all the muscles used with a stronger action on the lumbar area.
Technique:
While standing with the Kettle placed on your shoulder, perform a side lunge bringing the load to the level of the supporting foot. The eyes focus on a point in the front to keep the head in line with the back. Then return to the starting position by bringing the Kettle back over your shoulder.
Advice:
Remain vigilant on the position of the back which must remain straight thanks to the sheathing of the abdominal belt.
General Advice
A good warm-up is essential before starting any exercise. Joints and muscles should gradually heat up to avoid injury.
Before performing high-intensity movements, it is also necessary to prepare the heart, which gradually increases its rate to avoid any discomfort.
Handle kettlebells carefully at first. Since the grip is very different from that of a traditional dumbbell, it takes a little while before you can use it correctly and safely.
Before performing high-intensity movements, it is also necessary to prepare the heart, which gradually increases its rate to avoid any discomfort.
Handle kettlebells carefully at first. Since the grip is very different from that of a traditional dumbbell, it takes a little while before you can use it correctly and safely.
Choose moderate to light weights at first and wait until you can perform the movements properly before increasing the loads.
Do short, slow sets at the start in a controlled gesture over its entire length. Regular practice with perfect control of the movements gives excellent results.
Your flexibility, strength, and balance improve and allow you to perform better both muscular and cardiovascular.
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