Top 5 Kettlebell Exercises to do at Home

Kettlebells provide such an effective all-over body workout that there’s no surprise why they’ve become popular over the years. You can burn around 300 calories during a 20-minute kettlebell workout, and that’s without taking into account the number of calories you will continue to burn afterwards.

The kettlebell is a versatile piece of equipment, creating extra resistance for legs, upper body and core workouts. They are inexpensive to buy and a great choice of at-home equipment to maximise your toning and strengthening sessions. The key is knowing exactly how to use one and understanding some basic exercises to get you started.

We’ve chosen 5 popular exercises regularly practised by kettlebell fanatics.

1. Kettlebell Swing

👉 Works predominantly the glutes, hamstrings, core and the stabilizing muscles using in your shoulders and back.

1. Sit back into your hips with a flat back. Place the kettlebell in between your legs.
2. Explosively swing the kettlebell upwards and stand up tall and make sure it’s out in front of you. Make sure that you’re abs are engaged, and your legs are properly planted on the floor. Keep a straight back during this exercise and hinge from your hips and not from your lower back.

REPEAT x15

2. One-armed Kettlebell Jerk

👉 Strengthens the core, arms, shoulders and upper back. Also, uses the legs for stabilisation.

1. Hold the kettlebell in your right hand at shoulder height with your feet hip-width apart, and knees slightly bent.
2. Keeping your core tight, straighten your legs and press the weight overhead until your arm is straight.
3. Pause, then slowly lower back to the starting position.

REPEAT x 15

3. Squat

👉 Adds extra weight to work your glutes harder.

1. Start by holding the kettlebell upside down with both hands, by the ‘horns’ (one hand either side of the ring shape).
2. Push your hips backwards and keep your weight on your heels. Sit down as if you were sitting on a chair into a squat position.
3. Your chest should be held high throughout the exercise to create and maintain an arch in your lower back.
4. Sit momentarily for a couple of seconds and then explode upwards back to your starting position.

REPEAT x 15

4. Kettlebell Halo

👉 Strengthens the core while building rotation and stability in the shoulders

1. Hold the kettlebell the correct way up but by the horns.
2. Keeping both hands on the kettlebell at all times, lift it to the right-hand side of your head and then to the back of your head. You can let your hands naturally move the kettlebell around your head.
3. Continue the move back to the front of your head.

REPEAT x 15

5. Kettlebell Clean to Rack

👉 Targets the core, legs, shoulder and arms.

**If you’re new to this one, you may want to practise the motion with something light before attempting this sort of twise in the  wrists and forearm.

1. Begin with your feet hip-distance apart. Hold the top of the handle with your right hand, palm facing inwards. Squat and lower the kettlebell between your knees.
2. In one motion, stand and curl the kettlebell to your chest, allowing the kettlebell to rotate towards your right – this is the ‘rack’ position.
3. Then press the kettlebell upwards.

REPEAT x 15