3 Essential Kettlebell Exercises You Should Be Doing

February 1, 2013 | Andrew Ciccarelli

Must See Strength Training Videos

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.

Double Kettlebell Squat and Press

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.

  • Assume athletic position holding kettlebells between your legs
  • Clean both kettlebells into the rack position at your shoulders
  • Squat down as deep as you can
  • Push into the ground to stand up and simultaneously drive the kettlebells straight overhead
  • Lower the kettlebells back into the rack position and repeat

Sets/Reps: 3x10-13

Kettlebell Turkish Get Up [TGU]

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.

  • Lie on ground holding a kettlebell overhead with your right arm, right knee bent and opposite arm extended to side
  • Slowly sit by shifting your weight to your left hand and bringing your feet toward your butt
  • Drive through your left hand and right heel to extend your hips
  • Swing your left leg under your body and assume a kneeling position
  • Drive though your right heel to rise to a standing position
  • Return to start position through same movement pattern with control
  • Repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 2x10 each side

Look up at the kettlebell throughout the movement

Kettlebell Snatch

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.

  • Assume athletic stance with your feet shoulder-width apart, holding a kettlebell in one hand between your knees
  • Squat slightly, then quickly press off the ground using a jumping movement
  • Extend your knees and hips while pulling the kettlebell out and up
  • Allow momentum to carry the kettlebell up and over your shoulder
  • Hold fully extended position for one second, then lower
  • Repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 3-5x8-12 each arm

Check out the following articles for more even more kettlebell exercises:

Photo: www.fitgent.com

 

Andrew Ciccarelli
- Andrew Ciccarelli is a sport conditioning coach, certified personal trainer and kettlebell instructor in Toronto, Canada. He owns Brash Fitness & Conditioning, specializing in sport-specific...
Andrew Ciccarelli
- Andrew Ciccarelli is a sport conditioning coach, certified personal trainer and kettlebell instructor in Toronto, Canada. He owns Brash Fitness & Conditioning, specializing in sport-specific...
Must See
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,039
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,556,151
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 32,857,325

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

It was the best of spines, it was the worse of spines. Forgive the literary pun, but when it comes to the action of deadlifting there's no denying the...

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

8 Cures for a Weak Grip

8 Cures for a Weak Grip

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

The Most American Workout Ever

The Most American Workout Ever

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

YardBarker