5 Basic Kettlebell Movements

If you’re looking to train with kettlebells, you can keep things simple and still get a great workout. To get you started, here are 5 basic movements that will give you a full-body workout.

1 - Goblet Squat

Hold the kettlebell horns with both hands, flipping the bell up. Squat by pushing your butt back. Holding the kettlebell in front of you will counterbalance your body weight, allowing you to lean farther back. Keep your back straight and push as deep as you can into the squat position. Goblet squats are a great way to warm up and a great dynamic mobility exercise.

2 - Russian Swing

Start with your feet a bit wider than shoulder width, and place the kettlebell between your legs. Grab the top of the handle with both hands while keeping your back straight and softly bending your knees. Squeeze your butt to drive your hips forward and extend your legs. The momentum from your hips will drive the kettlebell forward - you should not be using your arms to lift the kettlebell. The Russian Swing is an amazing multi-purpose exercise. It blends cardio and strength work in one movement.

3 - Suitcase Lunge

Hold two kettlebells at your side (like suitcases) and step forward into a lunge. Repeat on the other side. If you only have one kettlebell, you can modify the exercise by stepping backwards with the same leg as you are holding the kettlebell. Lunges are great full leg exercises and help develop balance.

4 - Deadlift

Stand with your feet shoulder width apart. Grab the kettlebell with both hands at the top of the handle while keeping your back straight and slightly bending your knees. Lift the kettlebell by driving your hips forward. Your knees should bend as little as possible when doing deadlifts. Deadlifts will strengthen your back and your posterior chain and can help improve posture if you spend a lot of your day sitting.

5 - Strict Press

Strict presses can be done sitting or standing. You can also do them with both arms or with one arm at a time. Grab the kettlebell by the top of the handle and turn it over onto your forearms. Press the kettlebell straight up over your shoulders. Your back should be straight and your head should be in a neutral position looking forward. Bring the kettlebell down slowly until it rests on your bicep. Presses strengthen your arms, shoulders, and help improve stabilization in your torso.