The kettlebell is a great piece of equipment thanks to its unique handle-and-bell shape. This means you can use it creatively, swinging it, flipping it over your arm, and holding it in a few different ways through a large range of motions. As the majority of the weight is on one end of the kettlebell, most exercises challenge the stability of more than one muscle group at a time, specifically the core. Aim for 10 repetitions of each move, or as many as you’re comfortable with, rest, then repeat for a total of 3 sets.
Working out at home and don’t have a kettlebell? Try using a large bottle of laundry detergent.
Kettlebell swing
The swing is a staple move that targets the core, hips, glutes, hamstrings and the upper body, including your shoulders and lats. A brilliant all-rounder, if you only learn one kettlebell move, this should be it.
With a soft bend in your knees, hinge forward at your hips, push your bottom back, and grab the handle with both hands. Tilt the bell on its side, handle toward your body.
Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads.
Once the bell reaches about chest height (and not above shoulder height), hinge forward at your hips and push your bottom back again, letting the bell drop on its own as you do. You should not feel like you’re using your arms to lift anything. Let your eyes, head, and neck follow so that you don’t strain your neck.
Kneeling bicep curl
Develop your arm strength with a kneeling bicep curl.
Start off by kneeling on the floor with your back straight. Grasp a kettlebell in each hand with your palms facing each other. Lower the weights to your sides and slowly curl your arms up so your palms are facing up. Squeeze your biceps at the top and slowly lower to the starting position.