10 KETTLEBELL EXERCISES FOR A TOTAL BODY BURN

5. Kettlebell Swing

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This is a more complicated move that beginners should first practice without using weight.

  • Start by holding the kettlebell in both hands, standing with your feet slightly wider than hip-width distance apart.
  • Then you attempt to lower your body toward the floor as if about to sit back into a chair  so that the kettlebell is hovering just above the floor.
  • Keep your spine neutral at all times and your core engaged as you use your quads, glutes and hamstrings to swing the kettlebell forward and return to standing position.

6. Bent  Over Kettlebell Row

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This exercise targets the upper and middle back and the biceps, using one arm at a time while leaning on a bench or in a bent-over standing position with both feet on the ground and rowing both arms simultaneously.

  • You start by holding the kettlebell handle with your arms extended.
  • Then you keep your core muscles tight and your spine neutral as you “row” the weight up.


7. Sumo Squat + Kettlebell Upright Row

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This particular move targets your quads, glutes and inner thighs while also working on yourshoulder muscles.

  • You begin standing  with your feet pointed slightly outward and slightly wider than hip-width distance apart.
  • Then you hold the kettlebell handle with both hands and extend your arms so it hangs down between your legs.
  • Keep your core tight and your spine neutral at all times as you squat down.
  • When returning to the starting position, bend your elbows, drawing your hands to your chin to complete the row.

8. Kettlebell Side Plank

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  • You start in high-plank position with the kettlebell in your right hand.
  • Keep your core tight and your spine neutral as you slowly lift the weight up by rowing your arm back while simultaneously rotating your body to open up into a side plank and eventually extending your arm fully above your head.
  • Repeat for the desired number of reps before switching to the other side.


9. Side Lunge + Kettlebell Upright Row

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This move will target your quads, glutes and inner thighs as well as your shoulders.

  • Start standing straight with your feet about hip-width distance apart.
  • Hold the kettlebell handle with both hands and extend your arms so it hangs down near your legs.
  • Keep your core tight and your spine neutral as you lunge to the right while also bending your elbows.
  • Step your right leg back to the center and lower your arms to return to the starting position.
  • Repeat for the desired number of reps before switching to the other side.

10. Kettlebell Deadlift

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This move will target your hamstrings, glutes and core,  while working both legs.

  • Start with your feet shoulder-width distance apart with kettle-bell on the floor in front of you.
  • Keep your spine neutral and your head up as you bend down to grab the kettle-bell.
  • Keep your arms straight as you use your glute, hamstring and core muscles to raise your torso until you’re standing completely upright.
  • Then return to the starting position.


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