Row the kettlebell toward your rib cage while maintaining proper form. To get the most out of this exercise, be sure to keep your core tight and chest lifted. How to: Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. I'm talking about the kettlebell, an effective, bell-shaped piece of equipment that will help you build some major muscles. Letting your knees flare out to the sides can lead to injury. So for most people, a deadlift will be the heaviest lift, followed by the squat, then for the upper body, the back is usually stronger than the chest and shoulders," Peel says. Alternate arms or complete six reps before switching sides. Extend your other arm to the side or in front of you and make a fist with your hand. Aggressively your legs up by pressing your feet into the ground. Some people like to think of it as a standing plank. Alternate arms or complete three reps before switching sides. Extend your other arm in front of you or to the side and make a fist with your hand. If you've never used a kettlebell, these strength training tools might look intimidating at first, but once you learn how to use them safely and effectively, you'll find that they're one of the best pieces of equipment for at-home workouts and are a great way to spice up your lifting routine. How to: Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms. This kettlebell exercise will fire up your quads and glutes, while also engaging your core to keep your chest lifted. That's one rep. Continue stepping one foot in front of the other for a total of 15 steps. How to do 1/4 Turkish get-up: Lie on one side in a fetal position and wrap your hands around the handle of the kettlebell with your top fingers over the fingers of your bottom hand. Complete 15 reps and then continue to your next move. Bring the kettlebell back down to the ground. Complete 15, repeat on the other side, and then continue to your next move. Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Reverse motion to return to start. Because the kettlebell handles are typically thicker than most dumbbells, your muscles work harder just to hold onto them. If you don’t have a kettlebell … Reverse the movement to return to start. The kettlebell goblet squat is a great move for ensuring that you're truly engaging your core in a squat. Then, in one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by ears. You want to maintain a flat back with a hip hinge throughout the entire movement to ensure you're activating the right muscles and protecting your low back. How to do a kettlebell swing: Stand with your feet shoulder-distance apart and the kettlebell in a hike position. That's one rep. Complete six reps before switching sides. The weight doesn't sit evenly on both sides with a nice handle in the middle," Peel says. Grip the kettlebell handle with both hands, making sure your shoulders are above your hips and your hips are above your knees. That's one rep. Extend the other arm to the side or in front of you. Raise the weight up above chest, keeping gaze on it, until arm is straight but not locked at the elbow. Mixing up your stance with the row will challenge your back muscles in a different way. Inhale as your swing the kettlebell between your legs and exhale at the standing plank. Focusing on your breathing can also help with this exercise. Alternate legs or complete six reps before switching legs. Firmly pressing your feet into the ground, lift the kettlebells up to stand. Bring the kettlebell back down to the ground with a straight spine and don't let your chest fall past your hips. Push off your heels to stand back up to the starting position. Bring the kettlebell back down to the ground with a straight spine and don't let your chest fall past your hips. To prevent the kettlebell from banging your wrist, keep the kettlebell close to your body. "The handle allows for both grind strength movements (deadlifts) and ballistic movements (swings), so you have a tool that you can use for both strength and conditioning in a low-impact way," says Renee Peel, an NSCA-certified personal trainer at the Fhitting Room with StrongFirst kettlebell level 1 and 2 certifications. When performing a dead clean, proper set-up is key. Place two kettlebells between your feet and grip one kettlebell handle with each hand. Then, engage core and in one motion, push through heels to stand, rotate palms to face away from body, and press the weights overhead until arms are straight. You can also sprinkle some of my favorite kettlebell exercises for women into your workouts two to three times a week in lieu of doing a full-body kettlebell workout as prescribed below. That’s one rep. Working your legs and shoulders, this power training exercise is sure to get your heart rate up. Once you clean the kettlebell to your shoulder in a rack position, you want to make sure your wrist is flat and knuckles are facing up. Remember to keep your feet firmly pressing on the ground to build power from the ground up. Push through your feet to stand bringing feet together under hips. "Most of my female clients benefit from owning a pair of 12-kg kettlebells and a pair of 16-kg kettlebells. There's an underrated piece of gear in the weight room, and it's time you started using it way more frequently. In one motion, press hips forward and rise up to high kneeling position using that momentum to rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. For example, when doing kettlebell swings or snatches, the weight moves and your body needs to react to hold on," Peel explains. Pause, then reverse motion to return to start. Top Kettlebell Exercises for Women, Which You Can Add to Any Workout. "It helps to imagine a wall in front of you and you can't let the bell hit it," she adds. How to do a kettlebell goblet march: Stand with your feet hip-distance apart. Make sure the kettlebell horns disappear behind your head. How to: Start in a squat position with a kettlebell in each hand, arms extended toward floor between feet, palms facing away from body. How to do a kettlebell floor press: Lie face-up on a yoga mat, knees bent and feet flat on the ground. So a 6-kg kettlebell equates to 13 pounds, and a 16-kg kettlebell is 35 pounds. Your knees and ankles shouldn't cave inward either. This is one rep. Be sure to keep your eyes on the kettlebell throughout the entire movement. Why trust us? This bent-over row kettlebell exercise also has an anti-rotation element for your core, forcing you to maintain your balance in a split stance. Your elbows are pointing down to the ground. Watch a full step-by-step video on how to conquer the Turkish get-up. You may be able to find more information about this and similar content at piano.io, Outdoor Voices Is Having A Rare Black Friday Sale, Jenna Dewan Shows Off Abs While Dancing On IG, Here's What's Really On A Yogi's Wishlist, These 15 Exercises Will Make Your Shoulders BURN, The 12 Best Dumbbells To Buy For At-Home Training, Best Home Gym Equipment, According To A Trainer, Sweaty Betty's Black Friday Sale Is Finally Here, The 40 Best Fitness Gifts For Active Women, The Best Gifts For The Runner In Your Life. Complete 15 reps and then continue to your next move. Barbells take too much space and dumbbells aren't as versatile for compound exercises, such as deadlifts and swings. "Start in a deadlift position with your hips above the knees and shoulders above the hips. Get Our All/Out Studio App Free For 30 Days: Visit alloutstudio.com, click “Start Free Trial,” create an account, select "monthly subscription," and enter the coupon code FREE30. Start with the bell down on the ground in a hike position—arm's distance away on the floor. How to: Start seated in a cross-legged position, butt on ground, back straight, with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms. Complete 15, repeat on the other side. Keeping both elbows bent, and the rest of body still, slowly circle the kettlebell around head once, keeping the weight at eye level. Think about hooking the kettlebell with your fingers. Comprised of a series of movements, the Turkish get-up is the ultimate total-body kettlebell exercise. This is your deadlift position. Make sure your shoulders are above your hips and your hips are above your knees. Alternate legs or complete six reps before switching sides. Lift one leg off the ground, bending your knee to hip height. That’s one rep. Continue for at least 12 reps, then swing the kettlebell between your legs before placing it safely back on the ground in a hike position. Keeping your chest lifted, sit into your heels to get into a squat position. Sweep left foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Push off with your front foot to stand back up and maintain your balance. That's one rep. Since your glutes and legs are larger muscle groups, they can handle more load. Bracing your core, slowly kick your free leg out to push your hips back, making a straight line from your head to your heel.