6 Kettlebell Moves You Should be Doing
Fitness • September 29, 2022
Kettlebells are central to our programming at Fhitting Room because the benefits and potential to progress are limitless. Kettlebells are uniquely versatile and offer intrinsically holistic workouts, simultaneously building strength, endurance, power, balance, and more. We even wrote a whole blog detailing the 10 major benefits of kettlebell training. Becoming kettlebell confident translates into all aspects of your life. You will go from kettlebell curious to kettlebell confident with these staple kettlebell moves. We’re breaking down the 6 kettlebell moves you should incorporate into your workout routine. Ready to discover the magic of kettlebells
1. Kettlebell Swing: The swing is often referred to as the king of kettlebell movements. Performing kettlebell swings is a great and convenient way to get a full-body, low-impact workout. This functional movement will get you ready for daily life activities like bending down or lifting heavier objects. Swings also help improve the mobility in your back and strengthen your grip. A common misconception is that swings are an upper-body focused movement using your arms. The swing actually relies on your legs focusing on power and the hinge movement to be performed properly and effectively. Ready to start swinging bells?
- Stand with your feet hip-width apart with the kettlebell on the floor slightly in front of your feet. Push your butt back and grab the kettlebell handle.
- Thrust forward from the hips to bump the bell into motion and straighten your arms as you bring the bell up to chest level.
- While the bell starts making its descent back down, bend your knees slightly, but don’t squat. Instead, push your butt back and let the bell’s momentum carry it down between your inner thighs.
- Repeat the motion, exhaling as you swing the bell up, and inhaling when it comes back down. Make sure your power is coming from your hip thrusts, not your arms!
02. Kettlebell Squat: One of the best ways to spice up your squats is by adding a kettlebell to the mix. The kettlebell squatis extremely effective in building muscle, burning fat, and improving joint health. While there are many variations, a goblet squat is a great option for beginners.
- Standing tall with a kettlebell in goblet position and feet shoulder to hips-width apart, hinge hips back and bend knees until hips reach parallel or full depth.
- Drive through heels and glutes to return to the starting position. Keep the chest proud and drive knees out the entire time. Keep the kettlebell close to the chest the entire time.
03. Kettlebell Press: Kettlebells are a fantastic way to incorporate the overhead press into your training. You can go single arm or try double bells in both arms. If you are using a lighter weight you can do a strict press or if you plan to go heavier in weights you may want to consider a push press. To do a single-arm kettlebell push-press follow the below steps:
- Stand tall, one hand holding the kettlebell in the rack position. Keep the chest elevated and rack the elbow tight to the body, with the wrist stacked over the elbow. Non-rack arm creates tension out to the side of the body.
- Bend knees out east and west in a shallow dip, keeping the chest upright, and aggressively press the heels down, locking legs out to send the rack kettlebell overhead.
- Finish with the bicep by the ear and palm facing out, exhaling on the press, and keep the core and glutes tight.
- Pull the Kettlebell back into the rack position to complete the skill.
04. Kettlebell Clean: The dead clean movement allows you to bring the kettlebell safely and efficiently off the floor into the rack position. It is the beginning of many other kettlebell movements and complexes like a dead clean to squat. This dynamic movement strengthens your core and creates explosive hip power.
- Stand tall with a kettlebell on the ground between arches of feet.
- Hinge the hips back and bend the legs, keeping the spine long, until one hand grips the top of the kettlebell handle.
- Pack your shoulders back and inhale, creating full-body tension.
- Drive heels down to stand tall. At the same time, pull the elbow back and punch through the handle to arrive in the rack position.
- Return to starting position.
05. Kettlebell Snatch: The kettlebell snatch is a more advanced full-body exercise that will give you a cardio-intensive workout. This explosive movement trains the posterior chain and core like no other. It often takes practice but it’s definitely well worth the benefits you get.
- Start standing tall with the kettlebell on the ground in line with the heels.
- Hinge the hips back and bend the legs. Reach hand directly underneath body until the hand reaches the kettlebellhandle.
- Aggressively drive the heels down into the ground, rapidly extending the hips. Using the power of the hips, pull the kettlebell straight up the body, leading with the elbow.
- Once the kettlebell travels overhead, punch in an upward motion to sweep the hand and wrist underneath the bell, softly maintaining a hold on the kettlebell handle to allow the bell to move around grip.
- Lock out the arm overhead and squeeze glutes and keep the body firm. Lead the way down from snatch by pulling working elbow down, as if shutting a window.
- Sit hips back into the hinge and return to starting position.
06. Kettlebell Get-Up: The get-up movement works all major muscle groups and targets the 3 planes of motion (sagittal, transverse, and frontal). The Turkish Get-Up is another more advanced skill that is ideal for improving overall mobility and stability of the core, shoulders, and hips. This movement really targets almost every major muscle group making it a wonderful addition to your fitness routine.
- Start in the fetal position with both hands gripping the Kettlebell handle on the side of the body.
- Roll on to the back using both hands to secure the Kettlebell onto the chest. Extend the left leg long and at a 45 degree angle from the hips, and bend the right knee. Then, press the Kettlebell up with the right hand, directly over the chest, and extend the left arm out to the side of the body. Keep the right arm extended and eyes on the kettlebellfor the entire duration of the exercise.
- Sit torso up to balance on the left elbow. Then, sit up to balance on the left hand. With the left hand and right heel anchored into the ground, hike the hips high in the air. Then, sweep the left leg around towards the right heel, ending with the left knee on the ground under the body. Release the left hand from the ground and rest in a tall kneeling position. Drive the right heel into the ground and stand tall, keeping the Kettlebell arm fully extended and eyes on the Kettlebell. This is the halfway point.
- Reverse all the steps in order, slowly and safely on the descent, and finish in the starting fetal position.
Ready to practice some of these kettlebell movements in a safe and fun environment? Find your kettlebell confidence in our HIIT + Strength classes surrounded by a fun group energy and the guidance of our certified trainers.