It’s no coincidence that the Big 5 logo features a kettlebell. These versatile pieces of equipment really pack a punch. Because of its unique shape, a kettle bell can be lifted, pushed, pulled, and swung in a number of ways that are rather difficult (or downright impossible) with other types of weights.

The kettlebell shape also makes transiting between one exercise and the next, without putting the weight down, much easier. This smooth transition is known as a ‘non-stop exercise strategy’, which helps use and build muscle in less time. Kettlebells not only help you generate more power and build leaner muscle, but they also work to increase your metabolism and improve your stability and balance.

However, it is important to be keep in mind that kettle bells are often used improperly. As with any weight training or exercise routine, proper coaching, particularly when it comes to form, can help you to get the most out of your workout. That’s why we’ve created this handy guide: Big 5’s Favourite Kettlebell Workouts. 

Kettlebell Swing

Target Areas: Shoulders, back, glutes, hips and legs
Method:

  • Begin by standing up straight, with your feet firmly planted, slightly wider than your hips.
  • Grab the kettle bell handle with both hands and maintain a slightly bent knee.
  • Drive your hips back, while keeping your back flat, and lowering your body into a position that is slightly higher than squat.
  • Once you’re comfortable, drive your hips forward, while swinging the kettle bell forward.
  • At all times, make sure that the motion is coming from your hips and legs, and not your arms. And ensure that your core is tight and engaged.

While this workout looks easy to perform, the kettle bell swing can take a little while to perfect. The swing is one of the most powerful kettlebell movement because it utilises muscles throughout the body, which helps maintain a high level of cardiovascular conditioning.

kettlebell workout

Kettlebell Goblet Squat

Target Areas: Legs, back, and glutes
Method:

  • Stand up straight, with your feet firmly planted, slightly wider than your hips.
  • Keep your elbows pulled in close to your body, holding the kettlebell in front of your chest.
  • Holding the kettlebell in front of your chest, squat by driving your heels into the ground and pushing your hips back until your thighs are parallel with the ground.
  • Return to the standing position. Repeat!

Single-Arm Kettlebell Swing

Target Areas: Shoulders, back, glutes hips, and legs
Method: This exercise is quite similar to the Russian swing, it just requires that your use one hand at a time:

  • Begin by standing up straight, with your feet firmly planted, slightly wider than your hips.
  • Grab the kettle bell handle with your preferred hand to begin, making sure that you maintain slightly bent knees.
  • Drive your hips back, while keeping your back flat, and lowering your body into a position that is slightly higher than squat.
  • Once you’re comfortable, drive your hips forward, while swinging the kettle bell forward. You can swing your other arm to help drive momentum.
  • Alternate hands when the kettlebell is at the furthest point back.
  • Once again, you should make sure that the movement is coming from your hips and legs, not your arms. And your core should be tight and engaged.

kettlebells workouts

Kettlebell Deadlift

Target Areas: Legs, arms, glutes, back, and abs

Method:

  • As the name suggests, a kettlebell deadlift is quite similar to a regular deadlift. So, start with the kettlebell between your feet on the floor.
  • Squat down, driving your hips backwards, and grab a hold of the kettle bell’s handle with both hands. Make sure to keep your back flat and your core nice and tight while you do this.
  • Once you have a firm grip on the kettlebell, push your hips forward, while keeping your arms extended, and rise up.
  • Repeat!

Single-Arm Kettlebell Snatch

Target Areas: Shoulders, back, and chest

Method:

  • Start with a kettlebell between your feet on the floor. Keep your knees slightly bent.
  • Reach down and hold onto the handle with one hand. Then, explode up onto your toes, pulling the kettle bell upwards until it reaches your chest. Make sure to keep your elbow tucked in.
  • Once the kettlebell has reached your chest, lift it upwards, over your head, making sure to hold on tight.
  • To finish, bring the kettlebell back down to the ground.

At Big 5 Fitness, we specialise in building or maintaining muscle, while losing fat. To do this, emphasis must be placed on high intensity strength training. While it may not be simple initially, kettlebell workouts are a great way to increase your maximum potential, helping you to be your best self.