Let’s talk about kettlebell exercises. We talk a lot about exercise and movement here at ProActive. In fact, we think so highly of exercises around here that we developed a course on creating and implementing exercise into your daily life! This article was written by one of our great team members, Susannah Azofeifa, PT, DPT.
In this article/video, Susannah shares 4 simple exercises that you can complete at home with just a kettlebell.
At Home Kettlebell Exercises
Below I have listed four simple, yet effective exercises to do at home with only one piece of equipment: a kettlebell!
Kettlebells range from 5-100 lbs and can be used to add resistance to an activity for strengthening purposes. You can find simple kettlebells like these, or fancy ones that have adjustable weights like these.
They can also be useful for mimicking functional activities such as carrying groceries or lifting overhead. Based on the amount of weight that is used, these activities can be utilized more so for strength or endurance. If strengthening is the goal, you want to aim for a slightly heavier weight with fewer repetitions (6-10). If muscular endurance is the goal, aim for a weight that is lighter with a higher amount of repetitions (10-20).
Learn all the ins and outs of repetitions, sets, and developing an exercise program in our course: Exercise: Live a Long, Healthy, and Active Life!
Here’s a video on all of the exercises (read the descriptions of each underneath!)
1. Weighted Bridge
Lie on a flat, firm surface such as the floor. Place the kettlebell across your lower abdominal area, between the hips. Start at a lighter weight and work up to heavier weight based on your tolerance. Then, gently lift your hips off of the ground and hold for 3-5 seconds. Slowly lower your hips back down to the ground and repeat. Great exercise for hip strengthening.
2. Goblet squat
Hold the kettle bell at chest level with both hands and squat to a surface such as a chair. You can also do free standing without a target to sit to. Make sure that your chest stays upright and you are not leaning forward. This is a great activity to quadricep, hamstring, and glute strengthening.
3. Deadlift
This can be done with the kettlebell starting from the ground or raised up onto a surface such as a small step or box. You will slightly hinge forward at your hips while keeping your back in a neutral position. This is great for strengthening the lower back, glutes, and hamstrings.
4. Farmers carry
A farmers carry is a great activity for core strengthening. You will hold a moderately heavy kettlebell in one hand with the arm at your side. The goal of this exercise is to walk and keep your spine as straight as possible (try not to lean to one side). This will kick in your core muscles on the opposite side of the body! Start with walking about 25 ft at a time and increase the distance up to 100 ft. Increase the weight as it becomes easier.
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