#1 Squat with Kettlebell (Goblet Squat)
The “Goblet Squat” is one of the most fundamental fitness exercises and should not miss in a Kettlebell workout. The exercise trains the gluteal and upper leg muscles as much as the back, the shoulders and the biceps. A nice effect of the kettlebell weight: it compensates your body weight and helps you hold the balance while squatting.
To do this:
1. Grab the kettlebell with both hands and hold it close to your chest. Open your legs a little further than your hips. Your feet face slightly outside. Form a slightly hollow back. Tense your abdominal muscles and look forward.
2. While you inhale, slowly lower your hips through bending your knees – as if you would want to sit on a chair. The final position is reached when your thighs are parallel to the ground. Hold the position for a moment. Pay attention to your centre of gravity, it should be above your heels (not your toes!) throughout the whole exercise.
3. Exhale and return to the starting position. Pay attention that the motion is executed without swing but solely through the force of your legs. Your back is straight, your abdominal muscles are tense.
Another classic fitness exercise for the core is the Deadlift. It trains the whole back and glutes.
To do this:
1. Stand with your feet shoulder wide apart. The kettlebell should lie between your feet.
2. Squat and bend your upper body 45 degrees to the front. Grab the kettlebell with both hands with your arms fully extended. Your back stays straight with a little hollow back in its lower part.
3. Slowly erect. The force comes from your glutes. It is important to lift the kettlebell in a straight line that is as close as possible to your body. Hold the position for a moment and pay attention that the kettlebell is not swinging.
4. Lower your body again and do not place the kettlebell on the ground before the next repetition.
#3 Swing with the Kettlebell
Do you like some swing? Then this exercise is the right one for you! The Kettlebell Swing is one of THE kettlebell exercises there are, because it is one of the most efficient forms of training. The exercise strengthens the entire back, shoulders and glutes. Furthermore – and if done correctly – the swing strengthens the mobility of your hips, improves your posture and even your cardiovascular power.
To do this:
1. Stand one step behind the kettlebell.
2. Grab the kettlebell with both hands and guide it through your legs until your forearms touch the inner side of your thighs.
3. Swing the kettlebell to the front through an explosive motion with your hips until your arms reach a right angle with your body. You should keep a maximum body tension when the kettlebell reaches the highest point.
4. Let the kettlebell swing back through your legs.
Attention: The Swing is not a squat. Be careful that you do not bend your knees too much and that the power comes from your hip. The kettlebell swing is an advanced exercise and should only be performed when you can properly execute deadlifts.
#4 One Leg Row
Besides improving power in many muscles at the same time, kettlebell training is also highly efficient when it comes to coordination and balance. The One Leg Row is a prime example of such exercises. Apart from the upper back, the exercise trains arms, shoulders and your neck. Secondarily, it also benefits your abs and glutes.
To do this:
1. Start in the standing scale position, while the kettlebell is slightly on the side in front of you. Your rear leg is the extension of your upper body; the standing leg is slightly bent. Your abs should be tense.
2. Lift the kettlebell and guide it closely past your body. Hold the balance and be tense in your abs while fixating a point on the floor.
3. Repeat with the other arm.
Tip: The exercise is easier if you row on the side of the standing leg.
#5 Turkish Get Up
In times of working from home, there is one especially important thing to do: getting up! In connection with the weight of the kettlebell, this improves your fitness, enhances mobility, and increases power and coordination.
To do this:
1. The exercise begins with laying on your back. Place the kettlebell next to you (right or left) near your upper arms.
2. Turn your whole body to the kettlebell and grab the handle from the bottom with your lower hand and from the top with the upper hand.
3. Pull your elbows to your body and turn your whole body with the kettlebell in your hands so you lay on your back again.
4. Push the kettlebell up with one or both hands, so that your elbow is fully extended. Pull your knee towards you on the same side and place the leg slightly to the outside. The other leg remains on the floor and the free arm (also on the floor) slightly points away from the body.
5. Through the heel of your angled leg, your back muscles and your lower part of the free arm you push yourself up until your free upper and lower arm build a right angle. The upper body is straight, your shoulders point back and your abs are tense.
6. Now with the support of your free hand push your bottom up until you reach a high bridge position. Pull the straight leg under your body to your support hand and put your knee on the ground.
7. Get up until you reach the lunge position (the leg on the kettlebell side is in front, the other knee is on the ground behind you). Correct the position if necessary so you can get up stable over the front heel.
8. Get up. The elbow and the upper body are straight, the sternum is lifted and the shoulders are pulled back.
9. Now get back down through kneeling on the leg opposite of the kettlebell and twist the knee outwards (so that the foot sole points in the direction of the kettlebell). Through the bridge position, you step-by-step reach the first position.
10. Repeat on the other side.
Attention: This is an advanced exercise and we only advise you to do it if you have gained some experience with the kettlebell. You can get help from instruction videos on the internet and, of course, from an experienced trainer.