Harnessing the Power of the Most Versatile Tool in Your Gym
When it comes to whole-body conditioning equipment that’s also space saving, there’s really no better contender than the kettlebell. Snatch, press, and swing—or test out any other unconventional exercise you can think up—you’ll quickly find kettlebells are beneficial for all sorts of strength and mobility training.
In the spirit of our favorite free weight, we’ve come up with a sequence of kettlebell exercises for you to try in 2023. Hit play and follow along with our video. Feel free to use it and re-use it however you’d like and wherever you’d like all year long! For more in-depth details, get more info about each movement below the embedded video.
Kettlebell Swings
(photo from WorkoutLabs)
Did you know that KB swings target over 600 muscles in one go? This classic pulling move is so effective largely because it requires huge amounts of oxygen and energy to activate all 600 (3). Swing for 30-60 seconds, and you’ll surely feel your heart and lungs beginning to work hard. Your posterior chain will be getting to work, too!
If you’ve ever swung a kettlebell, you’ve probably already noticed that it feels “heavier” at the bottom of the swing. This is an effect of gravity on the KB as it descends, forcing you to absorb and then reverse the swing’s momentum. With physics operating in this way, you don’t even need to use a super heavy KB to achieve some truly remarkable results with this exercise (6).
Kettlebell Clean & Press
(photo from WorkoutLabs)
With this move, you’re getting two great exercises in one motion. The Kettlebell Clean takes the KB off the floor and into the racked position on the chest in a single, fluid motion (1). Following the Clean up with a press from racked position increases total posterior muscle activation while employing the arms and shoulders a bit more as well.
Because this exercise is a two-fer, you must be especially cognizant of proper form as you integrate these moves together. In his article about the Clean & Press, Kettlebell professional Greg Brookes stresses the importance of pausing before pressing once the KB has been cleaned up to racked position. “Failure to pause [between the two movements] can result in incorrect breathing patterns and a lack of concentration during the top part of the exercise,” Brookes details, “As you start to lift heavier kettlebells, you will appreciate this moment’s pause for composure." (2)
Kettlebell Upright Row
(photo from WorkoutLabs)
The addition of a kettlebell to this move is truly a core killer! Less about dynamic arm movements and more focused on core strength, KB upright rows are perfect for targeting both abs AND traps—but only if performed carefully with proper upright technique!
You want to strengthen your back muscles, not damage them. Bad posture is more common these days than ever before, and you’ll only make it worse with poorly performed rows. To avoid over activation of the traps, be sure to stand up as straight as possible during this exercise.
Kettlebell Single Leg Romanian Deadlift
(photo from WorkoutLabs)
Our final kettlebell exercise recommendation is a hidden gem among the rest. This one-leg RDL is a highly underused but extremely important KB workout. Because you have to tune into your sense of balance to perform this move, practicing it can create a stable foundation for the rest of your kettlebell training.
Coordination is definitely overlooked in strength training in general, but people often forget how central balance is to core strength. Developing good core coordination promotes mobility and synergy between the hip hinge and shoulders, further optimizing the way your body’s muscles perform together.
What are your favorite ways to incorporate kettlebells into your workout? How did our recommendations work out for you? LET US KNOW ON OUR SOCIAL MEDIA CHANNELS. WE LOVE HEARING FROM YOU!
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1. Brookes, G. (2021, June 28). Kettlebell Clean Technique: Stop Banging your Wrists. Kettlebell Workouts by Greg Brookes. Retrieved January 12, 2023, from https://kettlebellsworkouts.com/teaching-points-fo...
2. Brookes, G. (2021, June 29). How to Master the Kettlebell Clean and Press. Kettlebell Workouts by Greg Brookes. Retrieved January 13, 2023, from https://kettlebellsworkouts.com/kettlebell-clean-a...
3. Brookes, G. (2021, June 29). Learn Proper Kettlebell Swing Form and the Muscles Worked. Kettlebell Workouts by Greg Brookes. Retrieved January 12, 2023, from https://kettlebellsworkouts.com/teaching-points-fo...
4. Brookes, G. (2021, June 29). Learn the Kettlebell Single Leg Deadlift. Kettlebell Workouts by Greg Brookes. Retrieved January 13, 2023, from https://kettlebellsworkouts.com/kettlebell-single-...
5. Franklin, S. (2020, August 14). How to Master the Kettlebell upright row: A Surefire Shoulder & Bicep Booster. Original Kettlebell. Retrieved January 13, 2023, from https://www.originalkettlebell.com/exercise/kettle...
6. Hill, T., & Shafer, M. (2023, January 5). Best Free Weights - Dumbbells, Barbells, Kettlebells, and more. BarBend. Retrieved January 12, 2023, from https://barbend.com/best-free-weights/
7. Workout Labs. (n.d.). Kettlebell One-legged Deadlifts exercise guide. WorkoutLabs. Retrieved January 16, 2023, from https://workoutlabs.com/exercise-guide/kettlebell-...
8. Workout Labs. (n.d.). Kettlebell Single / One Arm Clean and Press exercise guide. WorkoutLabs. Retrieved January 16, 2023, from https://workoutlabs.com/exercise-guide/kettlebell-...
9. Workout Labs. (n.d.). Two-arm Kettlebell Squat Swings exercise guide. WorkoutLabs. Retrieved January 16, 2023, from https://workoutlabs.com/exercise-guide/two-arm-ket...
10. Workout Labs. (n.d.). Upright Kettlebell Front Rows exercise guide. WorkoutLabs. Retrieved January 16, 2023, from https://workoutlabs.com/exercise-guide/upright-ket...
