Simple Kettlebell Moves, Explained
These basic, step-by-step kettlebell moves can help you tone at home.Kettlebells offer the ultimate in workout versatility. They’re portable, efficient and great for cross-training. You can work on cardio, strength and flexibility training with your kettlebell. And perhaps best of all, a kettlebell workout is low-impact and requires minimal space.
Here are a few basic kettlebell workouts to get you started. Always remember to choose the kettlebell weight that’s comfortable for you—try starting small and working your way up.
The Two-Arm Kettlebell Swing
- Stand tall with your feet shoulder-width apart.
- Hold the kettlebell with both hands at your eye level. Your hands should grip the handle, with the ball facing outward.
- Bend your hips slightly and swing the kettlebell down, toward your legs.
- Then, swing it up again, back to eye level.
- Repeat for several reps.
The Kettlebell Front Squat
- Stand with your feet shoulder-width apart.
- Hold the kettlebell with both hands, away from your chest at eye level. The handle of the kettlebell should face the ceiling, with your hands gripping the bell.
- Squat low, while keeping your back straight and your arms extended.
- Repeat for several reps.
The Kettlebell Lunge
- Stand tall with your feet shoulder-width apart.
- With both hands, hold the kettlebell in the center of your chest.
- Lunge forward with one leg, while keeping your back straight.
- Return to the standing position and repeat with the opposite leg.
- Repeat for several reps.
The Kettlebell Row
- Stand with your feet shoulder-width apart.
- Bend slightly forward at the waist, while keeping your back straight.
- With one hand, grip the kettlebell handle and pull up, bringing the bell close to your chest.
- Repeat for several reps.
The Kettlebell Shoulder Press
- Stand with your feet shoulder-width apart.
- With your back straight, hold the kettlebell at your shoulder with one hand. Use an underhand grip.
- Press the kettlebell up toward the ceiling, straightening your arm while keeping your core tight.
- Repeat for several reps.