The kettlebell is one of the most versatile pieces of equipment you could have, and that’s exactly what makes it ideal for at-home training. It offers unique challenges compared to the dumbbell due to its uneven weight distribution, which manages to make it more difficult to control as you pull, press, or swing. Additionally, kettlebells do tend to challenge the strength of your core and grip, making them ideal for athletes who want to get into strength training.
In this article, we’re going to talk about and introduce you to some simple yet effective kettlebell exercises that you can do in the comfort of your home. Hopefully, you will find these useful now as the weather grows colder and we’re all more reluctant to go to the gym for all of our workouts.
7 Simple and Effective Kettlebell Moves for At-Home
The great thing about kettlebells is that they can be used for both endurance and strength training, depending on what kind of workout you want to have on any given day. That’s why some of the exercises we will be discussing below are more focused on muscle-building, while others will have your heart pumping in minutes. Ideally, if you want to have the best of both worlds, you can get different types of kettlebells (various weights) so that you can do all these moves in one session.
Goblet Squat
The goblet squat is an essential lower-body movement that you can do with a kettlebell at home, and it’s extremely effective at targeting the muscles in your legs, specifically the hamstrings and the glutes. Depending on the intensity of your session, you can choose to do it with a lighter kettlebell or with a heavier one – if you’re going for muscle-building, choose the second one, and if you just want to get your heart racing, you can opt for more reps and speed, as opposed to weight.
Single-Arm Shoulder Press
It is a standout exercise for developing strength in the shoulder and for ensuring that both of your shoulders get the same kind of muscle development. This is a particularly useful move for those who have any kind of muscle imbalances that they need to work on as it trains the muscles in each arm separately. Furthermore, it’s a move that also targets core stability and balance, which is key if you want to be doing functional work.
Farmer’s Carry
If you have enough space to walk around, the farmer’s carry is a fantastic, easy-to-do exercise that works the core and helps you improve balance and stability. Typically, you have to do it while holding a heavier set of kettlebells in each arm, and it’s recommended that you try to walk longer distances to increase difficulty and to get your heart racing.
Kettlebell Swings
The kettlebell swing is surely the most popular and best-known kettlebell movement in the fitness world. It’s a move that focuses on your entire body as it engages both your upper and lower muscle groups. Along with that, it’s a dynamic exercise that can be done with speed and thus can get the blood pumping, making it an ideal pick for a HIIT session or a functional fitness one. To perform it properly, you have to thrust your hips up aggressively so that the kettlebell goes up – all of that without actively using the force in your arms. However, it’s vital to squeeze your butt at the top before lowering the hips back down and doing another rep.
Bent-Over-Row
This move works the muscles in your back, including your lats and rhomboids, and it also engages your biceps. It’s important to remember that this is an exercise for building strength, so it should be done slowly and with controlled motion – swinging your arms should be avoided, and it’s also a good tip to use heavier weights.
Reverse Lunges
Another lower body exercise that can easily be done with kettlebells at home. The Reverse lunge is a terrific, unilateral move that targets the glutes and the quads while also getting your heart rate up and making you break a sweat. It can be done with light weights for many reps or with lower reps but with heavy weights, depending on your goal with the workout.
Triceps Extension
This move is designed to target the muscle in the back of your upper arms or the so-called triceps. It’s important that when you attempt this exercise, you engage your core, and you don’t arch your back, as that can lead to lower back issues. The key here is to remember to extend your arms completely at the top, as that’s the only way to work your triceps through the full range of motion. This is a move that should be done with slowed and controlled motion, as you don’t want to be rushing through it and potentially performing it with incorrect form.
In Conclusion
Hopefully, by the end of this article, you got inspired to get some kettlebells for your home and start training. As you can see, kettlebell exercises are an extremely easy yet effective way to spice up your home workouts and make them much more engaging and difficult for you. They offer a different and unique challenge compared to barbells, dumbbells, or exercise machines, and so they’re much more suitable for those of you who want to do functional fitness and are interested in more dynamic ways to train the body.