Lower body down into a squat. How to do a kettlebell dead clean: Stand with your feet hip-distance apart with your toes slightly turned out and place a kettlebell between the arches of your feet. Your knees and ankles shouldn't cave inward either. Bring the kettlebell back down to the ground with a straight spine and don't let your chest fall past your hips. Pause, then reverse motion to return to start. Allow yourself to play with different weights for a variety of movements, both ballistic and grind, and possibly bottoms-up work as well!," she says. Bend elbows and curl weights to shoulder level. Hinging at the hips, push your butt back and brace your core while keeping your back flat. Alternate legs or complete six reps before switching legs. Reverse motion to return to start. Complete 15, repeat on the other side, and then continue to your next move. Some people like to think of it as a standing plank. Hold a kettlebell by the horns with both hands to your chest. Grip the kettlebell handle loosely with one hand and make sure your shoulders are above your hips and your hips are above your knees. Make sure your shoulders are above your hips and your hips are above your knees. Complete 15 reps and then continue to your next move. Complete 15 reps and then continue to your next move. In one motion, rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. Extend your other arm to the side or in front of you, making a fist with your hand. This is one rep. Be sure to maintain the hip hinge throughout the exercise. "This means your core is recruited to keep your body from rotating, as a result of the weight being loaded to one side. Bring the kettlebell back down to the ground. Tightening your glutes and core, sit back into your heels and push your butt back and down. Similar to a goblet squat, the goblet lunge strengthens your legs and glutes, but it also tests your balance and stability. Complete 15, repeat on the other side, and then continue to your next move. Stop when chest and right leg are parallel to floor. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Complete six reps before switching sides. Challenging your balance and grip strength, the off-set reverse lunge forces you to engage your back, chest, and core to stand upright. Like traditional lunges, kettlebell walking lunges target the glutes and the … Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet. Complete six reps before switching sides. How to do a sumo kettlebell deadlift: Stand with your feet wider than hip-distance apart with your toes slightly turned out to the sides. Make sure your shoulders are above your hips and your hips are above your knees. Your knees and ankles shouldn't cave inward either. Extend the other arm to the side or in front of you, making a fist with your hand. Complete 15 reps and then continue to your next move. Push hips back and bend knees to lower into a squat. Hinge at the hip, bringing your torso forward. Extend your other arm to the side or in front of you and make a fist with your hand. That's one rep. 1 Kettlebell Single Arm Deadlift. "It helps to imagine a wall in front of you and you can't let the bell hit it," she adds. If you've never used a kettlebell, these strength training tools might look intimidating at first, but once you learn how to use them safely and effectively, you'll find that they're one of the best pieces of equipment for at-home workouts and are a great way to spice up your lifting routine. Be sure to engage your core to keep your chest lifted and back upright. How to do a kettlebell goblet squat: Stand with your feet shoulder-distance apart and hold a kettlebell with both hands at the horns to your chest. Think about hooking the kettlebell with your fingers. Keep a majority of your weight on the front leg. This is your deadlift position. Look forward—not up or down—and keep your back straight and chest lifted. Make sure your feet are firmly in place and aren't lifting off the ground. Bilateral movements, which involve using two hands, challenge you to lift heavier weights and recruit multiple muscle groups at once. Alternate arms or complete six reps before switching sides. You may associate this tool with quintessential kettlebell exercises like the kettlebell swing or Turkish get-up. Be sure to tighten your legs, glutes, and core at the top of the exercise. This helps you prevent rotating your hips and torso. Check out even more tips on how to master a kettlebell swing. Lift one leg off the ground, bending your knee to hip height. Place two kettlebells between your feet and grip one kettlebell handle with each hand. Complete 15 reps in one direction, 15 in the opposite, and then continue to your next move. "The kettlebell swing is a great example of this. Bracing your core, slowly kick your free leg out to push your hips back, making a straight line from your head to your heel. These moves are great for a beginner kettlebell workout when done with lighter weights at a slower pace. Most of my male clients will work with 20-kg and 24-kg kettlebells. How to: Start standing with feet shoulder-width apart holding a kettlebell with both hands in front of chest and close to body (elbows bent). Elbows pointing down to the ground. But the kettlebell is super versatile—it's a great addition to leg-day exercises like squats, or upper body moves like an overhead press because it disperses the weight differently (all in the center and away from the handle) than a dumbbell. Bracing your core and keeping your back flat, zip the kettlebell up in a straight line to your chest, holding the kettlebell at its horns. Comprised of a series of movements, the Turkish get-up is the ultimate total-body kettlebell exercise. In this case, you're firing up your glutes, back, and core. How to do a half-kneeling kettlebell press: Stand with your feet shoulder-distance apart and hold a kettlebell in a rack position with one arm. Extend your other arm in front of you or to the side and make a fist with your hand. Then, in one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by ears. Barbells take too much space and dumbbells aren't as versatile for compound exercises, such as deadlifts and swings. Engaging your legs and glutes, take a big step back with your right leg and tap your right knee to the ground, forming two 90-degree angles with your front and back legs. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. These power-producing muscles are essential for carrying heavier things and preventing injury. That’s one rep. One revolution is one rep. Bracing your core and keeping your back flat, push your shoulders back and down. Engaging your glutes and thighs, pull your back leg forward until your torso is upright again. That's one rep. You also want to keep the number of reps and sets in mind for each exercise when choosing the right weight. Hold a kettlebell with one hand with the bell above your elbow and place the other hand on the ground to the side with the palm facing down. Kettlebells have a whole variety of benefits from build strength to push your heart rate and cardiovascular fitness. Reverse the movement, bringing the kettlebell between your legs. 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