Kettlebell workouts are a good way to do cardio and strength training at the same time. Just be sure to use a kettlebell correctly, which includes using one with a weight that works for you to prevent injuries.

Also, talk with a healthcare provider to determine if kettlebell workouts are appropriate to add to your workout routine. Meigh NJ, Keogh JWL, Schram B, Hing WA.

Kettlebell training in clinical practice: a scoping review. BMC Sports Sci Med Rehabil. Błażkiewicz M, Hadamus A. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report.

Sensors Basel. Grigoletto D, Marcolin G, Borgatti E, et al. Kettlebell Training for Female Ballet Dancers: Effects on Lower Limb Power and Body Balance.

J Hum Kinet. Meigh NJ, Keogh JWL, Schram B, Hing W, Rathbone EN. Effects of supervised high-intensity hardstyle kettlebell training on grip strength and health-related physical fitness in insufficiently active older adults: the BELL pragmatic controlled trial.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. The windmill works on your hinge, which taps into your glutes and hamstrings,' says Hollywood PT Don Saladino. The swing clean is the basis of many kettlebell moves therefore it is a useful skill to learn.

You can position them in kettlebell flows to increase your metabolic rate and get your heart racing. The American swing places more emphasis on the shoulders and trap muscles. With higher rep ranges, the American swing is a great move to boost your aerobic capacity whilst getting a shoulder pump.

The single arm Z press works the core harder and takes all possible momentum out of the movement. This means that your legs can't help you power the kettlebell overhead, resulting in a strict overhead press. With an additional emphasis on hamstring and groin mobility, the Z press is quite the multitasker.

The reverse crunch is an excellent exercise to work the entirety of the core. The nature of the slow completion of the reps builds time under tension for maximum abdominal strength. The kettlebell plank pass through works your core isometrically by challenging it anti-rotationally. This means that you have to fight to keep your torso locked and straight as you move the kettlebell from side to side.

The half kneeling press places additional focus on the core as you are pressing an offset weight. When the weight pulls you to one side, off balance, your core must work harder to keep you stable.

The nature of the knees being on the floor takes any additional momentum out of the move, forcing your shoulders to do most of the work. Research published by the IOS Press found that trunk stability improved without particular directional preference in response to unilateral core training.

Meaning the half kneeling press might be a great addition to your program for core strength. The renegade row is undisputedly one of the best full-body kettlebell exercises with a large emphasis on core training. It delivers tremendous bang for your buck in just one move.

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Learn more about our experts. Raise the kettlebell to be in front of your face. Going clockwise, and not hitting yourself in the face, make a circle around your head with the weight.

Repeat going counter-clockwise. How To Do Them: Hold the kettlebell with both hands and place it just under your chin. Place your feet under your shoulders, with toes slightly turned out. Push the hips back slightly, then bend the knees to drop straight down into a squat.

Instead of rebounding out of the hole, sit down in it for a 3-count. Make sure to maintain posture and the lower back angle. Explode out of the hole into a standing position. How To Do Them: Hold the kettlebell in your right hand in the front rack position.

Engage your abs and glutes by bracing your core. Put your left hand out to the side for balance. Press the weight straight overhead to lockout.

Lower with control to the starting position. How To Do Them: Start with the kettlebell on the ground. Stand over the kettlebell with feet shoulder-width apart.

Push your hips back and bend your knees slightly to pick up the kettlebell, standing erect with the bell at hip-height. With a slight bend in your knees, hinge forward at the hips and allow the kettlebell to go between your legs. RELATED: The Best Dumbbells for Your Home Gym Single-arm bent-over rows are among the best lat exercises around.

How To Do Them: Hold the kettlebell in your right hand. Place your feet about hip-width and with your left foot staggered forward. Bend your torso down to a degree angle. Squeeze your shoulder blades tight and draw the weight up to your torso.

Control the weight back down to the starting position. How To Do Them: Hold the kettlebell in the front rack position with your right hand. Staying tall, extend your left leg behind you and bend the right knee to lower into a lunge.

Try kettlebell training two to three times per week if you're a beginner, recommends Norvell. You know your body best, but to get started, try doing four or five different kettlebell exercises, such as the ones listed above, repeating times per exercise for three rounds each.

Here are a few more kettlebell workouts to consider:. If you're new to kettlebell training, start with lighter weights 5 to 10 pounds while learning proper form and technique.

Then work your way up to heavier kettlebells, advises Norvell. Before moving on to more advanced kettlebell movements or increasing kettlebell weight, consider working with a fitness professional. Use limited data to select advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Fitness Workouts Workouts by Type Strength Training. By Danielle Page. Danielle Page. Page has held full-time roles as an editor and brand journalist at major publications including The Huffington Post, Bustle, and currently USATODAY.

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In This Article. What Is Kettlebell Training? What Equipment Is Used In Kettlebell Training? Benefits of Kettlebell Training. The Best Kettlebell Exercises. The Best Kettlebell Workouts.

Muscles used: Hamstrings, Gluteus Maximus, Adductor Magnus, Abdominals, Gastrocnemius, Erector Spinae. Summary: Loosen up and strengthen your hamstrings with this kettlebell exercise. Be careful not to arch your lower back during this movement. Keep a slight bend in your left and right knee.

Discover more : Guide to the kettlebell good morning. Summary: Fundamental kettlebell exercise that strengthens most muscle groups in the body but in particular the Glutes, Hamstrings and Quads.

An excellent starter exercise to practice before moving onto the kettlebell swing. Learn more : 7 best kettlebell glutes exercises. Summary: A tricky exercise that will help to balance out the left and right side of your body.

Excellent for working on your core muscles that connect your opposite shoulder to the opposite hip. Want more? Everything you need to know about the single leg kettlebell deadlift exercise. Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms.

Summary: The king of all kettle bell exercises. Works deep into the posterior chain and almost every muscle in your body without you having to even move your feet. Learn more : Complete Guide to the Kettlebell Swing here.

Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms. Summary: Slightly more challenging for your core muscles and shoulder stability than the two handed swing.

Tougher on your grip strength too! Discover more : Are you ready for the one arm kettlebell swing. Summary: Keep the kettlebell moving from right hand to left hand as you swing. Easier for your grip than the continuous single-arm kettlebell swing.

Get more : 7 kettlebell swing workouts in under 10 minutes. Summary: One of the most important kettle bell exercises. Challenge your core and mobility as you stand up and lie back down again, all while holding the kettlebell.

Practice with a lighter weight. Learn more : Complete Guide to the Kettlebell Turkish Get-Up here. Summary: Rather than the starting position being on the ground you begin in the standing position for this version of the Turkish Get Up.

Summary: Holding the Kettlebell upside down and in front of your body you perform a regular front squat. One of the best exercises that should not be avoided. Discover more : Quick guide to the goblet squat. Summary: The same as a regular squat but holding the kettlebell with just one hand in the rack position.

Discover more : 7 kettlebell squat variations. Summary: One of the fundamental compound exercises for your Buttocks that will also help improve your mobility and range of motion too.

Learn more : 16 Kettlebell Lunge Variations. Summary: Works into the back of the upper body and is also challenging for the core muscles due to the rotational forces caused by the kettlebell.

Pull back to your hip with your right or left elbow. Learn more : 10 Kettlebell Exercises for the Back. Summary: A row performed at the side of the body. This row variation also focuses on the back of the left or right shoulder. Discover more : 6 kettlebell row variations for a strong back.

Muscles used: Gluteus Maximus, Hip Rotators, Hamstrings, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Erector Spinae, Trapezius, Serratus Anterior, External Oblique, Quadratus Lumborum. Summary: Improve your shoulder and hip mobility with this kettlebell exercise.

Great for your core stability too! Master the kettlebell windmill with these 4 progressions. Summary: Great way to improve your shoulder stability before you begin overhead pressing exercises. Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Erector Spinae, Forearms.

Summary: The clean takes the kettlebell from the floor to the rack position in one smooth movement. When performed correctly this movement uses most muscles in the body. Learn more : Stop banging your wrists and master the kettlebell clean.

Summary: Improve your Clean technique and strengthen your wrists and core muscles with this exercise variation. Great as a warm up movement too! Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Forearms.

Summary: One of the fast and dynamic ballistic movements this kettlebell exercise will elevate your heart rate quicker than almost all other exercises. Pull back from the left or right elbow at shoulder height. Learn more : Master the kettlebell high pull exercise. Summary: Develop functional strength and flexibility with this lateral movement.

Can be a very cardiovascular exercise too. New Workout : 20 minute kettlebell full-body workout. Summary: Tough strength training exercise that will also improve your hip flexibility.

Be careful to warm up well before going too deep with this movement. Learn more : Alternatives to lunges for bad knees or toe pain. Summary: Excellent for improving your mobility and challenging your stability as you add a twist into the regular lunge.

Learn more : 7 ways to progress your workout routine without adding more weight. Summary: Tough version of the lunge that overloads the movement pattern. This exercise seriously raises your heart rate too. New workouts : 4 best kettlebell workouts with a partner and 1 kettlebell.

Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus. Summary: Focus more on your shoulders by pressing from a double kneeling position. Great exercise for beginners using lighter kettlebells.

Learn more : 14 best kettlebell exercises for arms. Summary: Challenge your core and Glute activation by pressing a kettlebell overhead while in the half kneeling position.

Learn more : 10 best kettlebell shoulder exercises. Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior.

Summary: Brilliant kettlebell exercise for developing brute strength in the shoulder muscles. Keep your whole body tight for additional muscle activation.

Discover more : Complete guide to the kettlebell overhead press. Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Serratus Anterior, Deltoid, Triceps, Supraspinatus, Subscapularis, Infraspinatus.

Summary: Help get the kettlebell out of the most difficult pressing position by using a push press. The push press is an excellent way to work with heavier weights or continues to press when the shoulders get tired.

Learn more : 3 push pull workouts for the upper body. Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.

Summary: Putting two of the big exercises together you achieve a movement that takes the kettlebell from the floor to the top of the press. Very challenging, full body exercise.

Discover more: Master the kettlebell clean and press. Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.

Summary: If you struggle with the overhead press then you can make it slightly easier by adding a push into the movement to take the kettlebell out of the sticking point. A nice opportunity to work with a heavier kettlebell. Summary: Very cardiovascular exercise that works most muscles of the body.

A great progression after the Kettlebell Squat. Summary: Challenging exercise that will condition the body from head to toe as well as your aerobic capacity. Discover more : Master the kettlebell thruster the ultimate full body exercise.

Summary: During this kettlebell exercise your left foot and right foot never move but you do overload the one side of your body. Great for improving your balance and stability too.

Summary: More difficult variation of the lunge that works the upper body as well as the lower body. Get your heart and lungs ready for this one. Discover more : 3 kettlebell ladder workouts for strength training, building muscle and fat loss.

Summary: Tough combination of challenging movements that uses a double hip bend making the exercise very demanding. Can take a little practice to remember the sequence of moves. Summary: Challenge your core muscles and shoulder stability as you perform the lunge while holding the kettlebell in a straight line overhead.

Make sure you always keep your arm locked for this exercise. Summary: Even more difficult than the variation above. The walking movement places even further demands on your core and shoulder stability.

Take a big step forwards with the right leg and then the left leg. Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Pectoris Major, Serratus Anterior.

Summary: Good shoulder exercise as well as developing your core and hip mobility. Ensure you come down nice and slowly after sitting up. Discover more : Top 7 floor based kettlebell core exercises.

Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Rhomboids, Serratus Anterior, Triceps, Erector Spinae, Forearms.

Summary: One of the most explosive movements as your drive the kettlebell overhead using almost every muscle in your body. Requires good form and timing and a high level of kettlebell skill to master this exercise.

Learn more : Complete Guide to the Kettlebell Snatch. Muscles used: Abdominals, Latissimus Dorsi, Biceps, Teres Major, Posterior Deltoids, Spinal Erectors, Obliques. Summary: Massive core stability exercise that also works into the back of the body too.

Before even attempting this exercise you should be able to perform a good solid plank for at least 60 seconds. Learn more : Master the renegade row with these 5 progressions.

Summary: Start moving your feet as you swing to add another dimension to this classic kettlebell exercise. Requires good timing and the ability to swing well to perform this exercise safely. Discover more : 7 kettlebell swing mistakes that will cause back pain.

Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Forearms.

Summary: Great core and grip strength , as well as body alignment, is needed to press the kettlebell overhead while in the upside down position. Learn more : 7 advanced kettlebell exercises that every superstar should use. Summary: A very practical kettlebell exercise that works hard into the core muscles as the body tries to maintain upright alignment.

Challenging your grip strength. Master the kettlebell farmers walk. Summary: The ultimate leg exercise that will challenge your strength, flexibility and balance. One of my personal favourites!

Learn more : Master the kettlebell pistol squat with these 5 progressions. Summary: Challenge the lunge movement pattern by passing the kettlebell between your legs during each step. You can thread together different movements into one free-moving series, which can then be repeated for maximum effect and combined with other routines to create an entire program like our Kettlehell series for All Out Studio from kettlebell master Eric Leija.

No matter how you use a kettlebell, it helps to have a game plan. Check out these exercises and workouts for a full catalogue of kettlebell goodness. The front rack isn't so much an exercise as a position you can use to make exercises even more challenging. The front rack can be used for moves like squats, lunges, walks—really anything focused on your lower body.

Using either one or two kettlebells, you'll hold the load in such a way demonstrated above that you'll be forced to engage your core to prevent your torso from tipping over. Consider the position as a solid way to pull double duty. One of the best aspects of training with kettlebells is the ability to create challenging variations of standard exercises using the implement's unique shape.

The bottoms-up press is a prime example of this, adding the extra challenge of holding the bell by the handle and balancing and stabilizing its weight distribution to a shoulder press. You'll be tasked physically and mentally. Start off slowly with the basic kettlebell halo.

This simple, incredibly effective movement is a great way to build shoulder stability while working the core. Try the exercise for 10 to 20 reps per side to start before adding extra features, like the kneeling position in the video or even a squat, for more of a metabolic impact.

The swing is one of the most popular and effective kettlebell moves, so mastering the finer points of the form is a must for anyone looking to add the implement to their repertoire.

The key here is making sure to emphasize the hip hinge—when you lower the weight down, be sure not to squat—before thrusting to snap the weight up. Crush your legs with a little bounce with this dynamic exercise.

Try 4 sets of 10, resting for 30 seconds between each set. Double Kettlebell Front Squat. Double up on weights to knock out this lower body exercise. Your upper body will get a challenge, too, since you'll be using your arms and bracing your core to keep the kettlebells in the racked position.

Try 3 to 4 sets of 10 reps, lowering down into position slowly and pausing at the bottom to create a ton of tension. This multi-part movement takes some time and coordination to master, but it's an effective full body exercise once you nail every step. Keep the weight light to start run through the first few times without any , then add heavier loads as you progress.

The clean and press is another multi-joint, multi-part exercise that works your whole body. Make sure to keep the weight controlled as you clean into the racked position before pressing straight up. If you're bold, set a timer for 5 to 10 minutes, then alternate 5 reps per arm for the whole period.

The kettlebell can also be a useful tool to sculpt your abs.