Kettlebells are becoming an increasingly popular fitness tool around the globe. Although the round ball with a handle traces its history back to the origins of weight training in Eastern Europe, the 'bells are now causing a revolution in training.
Kettlebells are extremely versatile. The unique shape shifts the weight load away from the hand, which allows users to perform a variety of ballistic (or swinging) exercises that are difficult to execute with dumbbells. The shape also causes the resistance to change during a movement, engaging the muscles throughout.
Many people have started incorporating kettlebells into their training, but most stick with the standard Kettlebell Swing. Yes, this is the king of kettlebell exercises, but you can get more out of your training by adding a few others to your repertoire. Start expanding your kettlebell workout with the exercises below, then check out our Kettlebell Exercise library.
This is an exceptional combination strength and power exercise. Holding the weight on the front side of your body allows you to squat more efficiently and with greater depth. It also forces you to engage your core to keep you from falling forward.
Imagine an exercise that will increase upper-body strength, shoulder mobility and stability, leg strength, hip and pelvis mobility, and flexion and rotational trunk strength at the same time. Enter the Turkish Get Up, otherwise known as simply The Get Up.
Sets/Reps: 2x10 each side
Look up at the kettlebell throughout the movement
If you are already doing Kettlebell Swings, the Snatch is the next progression. The Snatch combines techniques from the Swing, the Clean and the Press into one explosive movement.
Sets/Reps: 3-5x8-12 each arm
Check out the following articles for more even more kettlebell exercises:
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