Kettlebell Exercises

Kettlebell Exercises

In our ladies-only gym, you will see plenty of Kettlebells just waiting to be used, so we have put together some exercises that you can use when you are in our gym.  If you prefer, you could  try our Kettlebell class on Thursdays between 1-1.30.  This class is FREE to gym members and £3.75 for guests.

We would advise that if you are new to exercise, then you should always start slowly and allow your body to develop its fitness over a period of time.  Always check with your doctor before starting any exercise program.

KETTLEBELL EXERCISES

Squat

1. Grab the handle of the kettlebell with both hands in an overhand grip and hold it in front of your chest. Stand tall with the feet about shoulder-width apart and toes pointed outward.

2. Descend down into a squat position until the crease of your hip drops below the knee and thighs are parallel with the floor. Keep the kettlebell stable and in front of your chest throughout the movement. Explosively drive hips and knees upward to return to the starting position.

Kettlebell swing

1. Find a kettlebell that you’re confident you can swing and place it on the floor between your feet, which should be hip-width apart. Keep your shoulders back and chest up high. Now squat down to grab the handle in both hands with palms toward you, then stand up with the kettlebell, keeping your shoulders back.

2. Now bend your knees a little, push your bottom out behind you and move your weight onto your heels as if you’re going to jump up. Then, in an explosive motion, swing the kettlebell up to chest height with arms extended using the power of your legs rather than trying to pull it up with your arms. When you reach the highest point of your swing clench your glutes (bottom) and tense your core.

3. Control the kettlebell as it descends. Put your weight back on the heels and hinge your hips as you allow it to swing between your legs. From here drive forward through heels and hips again for each rep.

Kettlebell Deadlift

1. Begin in a standing position with a kettlebell held with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists protonated and the elbows pointed to your sides. This will be your starting position.

2. Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels. Push your glutes back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.

3. When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.

Kettlebell Upright Row

1. Set your feet shoulder width or slightly wider with toes slightly pointed out. Scoot your bottom back as if you’re going to sit on a stool, and grasp the handle with an overhand grip.

2. Keep your head up and eyes out in front of you in order to keep your back nice and straight.

3. Drive the feet into the ground, straighten the legs and pull the kettlebell off the ground, raising it to chin height. Raise the elbows higher than the handle of the kettlebell to squeeze the upper back and shoulders.

4. Breathe out as you raise the kettlebell and engage your abdominals, glutes, and shoulders.

5. Lower the bell with control, back to the starting position and repeat for repetitions, or a set duration.

Lunge Pass Through

1. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.

2. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.

3. As you lunge, pass the kettlebell under your front leg to your opposite hand. 4. Pressing through the heel of your foot, return to the starting position. 5. Repeat the movement for the recommended amount of repetitions, alternating legs.