Simple Kettlebell Moves, Explained

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

1. Stand tall with your feet shoulder-width apart.
2. Hold the kettlebell with both hands at your eye level. Your hands should grip the handle, with the ball facing outward.
3. Bend your hips slightly and swing the kettlebell down, toward your legs.
4. Then, swing it up again, back to eye level.
5. Repeat for several reps.

The Kettlebell Front Squat

1. Stand with your feet shoulder-width apart.
2. 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.
3. Squat low, while keeping your back straight and your arms extended.
4. Repeat for several reps.

The Kettlebell Lunge

1. Stand tall with your feet shoulder-width apart.
2. With both hands, hold the kettlebell in the center of your chest.
3. Lunge forward with one leg, while keeping your back straight.
4. Return to the standing position and repeat with the opposite leg.
5. Repeat for several reps.

The Kettlebell Row

1. Stand with your feet shoulder-width apart.
2. Bend slightly forward at the waist, while keeping your back straight.
3. With one hand, grip the kettlebell handle and pull up, bringing the bell close to your chest.
4. Repeat for several reps.

The Kettlebell Tricep Press

1. Stand with your feet shoulder-width apart
2. With your back straight, hold the kettlebell behind your head, with both hands gripping the bell.
3. Lift the kettlebell up, straightening your arms to hold it above your head.
4. Repeat for several reps.