Exercises

Here is a list of exercises that can be performed with kettlebells (in no particular order). More exercises will continually be posted to this list and an update on blog page of this site will inform you when new exercises have been added. As with any physical activity, please consult a doctor before hand as these are just provided as a guide. When performing the exercises, keep your back as straight as possible and use a weight you can handle with proper form. Wear flat shoes or perform them bare foot.


1) Swing
Stand with feet slightly wider than shoulder width. Hold the kettlebell with both hands between your legs and swing it forward to approximately shoulder height. Do not swing it too low when between your legs. Hinge at the hips to lift kettle bell and do not bend knees too much.


2) Deadlift

Bend knees and hinge at hips to lift kettlebell from the ground in front of you until your back is straight and the kettlebell is hanging in front of you.


3) Snatch

Grab the kettlebell with one hand from the ground between your legs. Perform a one hand swing with your arm slightly bent and when the kettlebell is approximately shoulder height, flip it by punching your hand through and lift it overhead.


4) Backwards Lunge

Hold kettle bell in goblet position and step back with one leg until your front knee is bent at 90 degrees and your back knee nearly touches the ground. Then stand back up by returning your back leg to the front leg and repeat by stepping back with your other foot.


5) Upright Row

Sometimes called high pulls. Hold kettlebell in front of you and lift vertically until upper arms are parallel to the ground.


6) Bent Over Row

Hold the kettle bell by your side with one hand. Bend knees slightly and lean forward at the hips. Pull kettlebell up towards body keeping elbow close to side.


7) Goblet Squat

Hold kettlebell in goblet position. Bend your knees and squat down until your thighs are parallel to the ground or just below parallel. Then stand up straight back to start position.


8) Shoulder Press

Holding kettle bell at shoulder, lift above head and lower back again.


9) Farmers Walk

Hold two kettlebells by your sides and walk as far as you can.


10) Suitcase Carry

Same as farmers walk but just hold a kettlebell in one hand.


11) Hammer Curls

Hold the kettlebell by your side with your thumb facing forward. Curl it upwards by bending at your elbow.


12) Halos

Hold the kettlebell in front of your face by the horns in the bottoms up grip. Move it around your head in a circular motion. Alternate between going clockwise and anti-clockwise.


13) Cleans

Bend at the hips and knees and grip kettlebell from the ground with one hand so your thumb is facing backwards. Straighten your back and knees and lift the kettlebell whilst keeping it close to your body as if you were doing up your jacket zip. When it reaches your chest, rotate your wrist so the kettlebell moves into the rack position.


14) Sideways Lunge

Hold the kettlebell in the goblet position and step to the left hand side and lower yourself as much as possible by bending your left leg and keeping your right leg straight. Return to the start position and repeat on the other side.


15) Good Morning

Hold the kettlebell behind your head with both hands so it is resting on your shoulders. Hinge at the hips and lean forward with a slight bend in your knees. A heavyweight does not have to be used for this exercise as it is primarily for warming up and flexibility.