15 Kettlebell Exercises That Can Shape Your Body in 4 Weeks

It’s possible that you’re new to the world of exercise or that you’ve been hitting the gym five times a week for years. Either way, exercises with kettlebells, or Russian weights, will be beneficial. While many dumbbell and kettlebell movements may look similar, the latter work a little differently because each exercise involves multiple muscle groups that keep you stable and in shape. All kettlebell exercises strengthen the muscles, but do not bulk them up, and raise the heart rate to the same levels as cardiovascular exercises. Experts say it’s a combination of cardio and strength training that works the entire body.

O awesome.club prepared this selection of very effective exercises.

Areas worked: shoulders, back, hips, glutes, legs.

The most important thing to remember is that power comes from the hips, not the arms. Stand up straight, keeping your feet shoulder-width apart or slightly wider. Grab the kettlebell with both hands. Moving your hips back and slightly bending your knees, lower your body. Remember, you’re not crouching, so don’t go down too low. Then move your hips forward by swinging the Russian weight at the same time with the push. Repeat 12 to 15 times. Adjust the kettlebell to your personal level, as doing this exercise too lightly is actually just as unsafe as performing it with too much weight.

Areas worked: back, legs, shoulders, arms, glutes

Start by getting yourself into a very wide position — the wider your feet are, the more effective this exercise will be. The important part is that you should feel like your glutes are working harder, not your quads. If you mostly feel like the front of your thighs are being strained, spread your feet a little wider. Place them at a 45° angle, hold the kettlebell in front with both hands and lower your body, then return to the starting position. When you squat, your knees follow the direction of your feet and don’t move. Don’t lean forward, your body should only move up and down. If you feel any discomfort in your lower back, check your technique. Repeat this exercise 10 to 12 times.

Areas worked: triceps

This exercise can be done sitting or standing. Hold the kettlebell with both hands, lift it over your head, making sure your elbows are pointing straight ahead. Bend your elbows slowly behind your head. Then extend them to the starting position. It’s important to keep them as close to your head as possible. The closer they are, the more the triceps are activated. Keep your knees relaxed and flexible if you are doing this while standing.

If you want to add a little extra challenge, pause for a few seconds in the lowest position.

Areas worked: legs, glutes and back

Hold the kettlebell in front of your chest, keep your elbows close to your body and stand. Feet should be shoulder-width apart. Squat down, pushing your hips back and holding the kettlebell close to your chest. Stand up, keeping your back straight and abs tight. The effort should come from the legs and glutes. Repeat this exercise 12 to 15 times.

Areas worked: abs

Sit on the floor with your legs bent and your feet hip-width apart. Hold the kettlebell close to your chest. Lean back and twist your torso from right to left. Repeat as many times as you can. The critical part: you must rotate your entire torso keeping the kettlebell close to your chest. It’s very tempting to just start moving your hands with the weight, but remember that quality is always more important than quantity. If you think you can do more, lift one or both of your legs off the floor.

Areas worked: shoulders, back, hips, glutes and legs

This exercise is similar to the 2-arm swing, but is done with only one arm at a time. Swing the kettlebell with one arm and switch hands when the kettlebell is lowered. The same twisting trick on both arms is also applied in this exercise, the power should come from the hips, not the arms. Keep your back straight, abs and glutes must be contracted.

Areas worked: back, shoulders, arms and abs

It may sound simple, but don’t underestimate the benefits of this exercise. Grab kettlebells in each hand and walk slowly with small steps. Keep your core tight, your back and neck straight, your shoulders back slightly and look straight ahead. Do 10-12 steps, lower the kettlebells and repeat the exercise walking to the starting point. It doesn’t have to be outdoors, you can walk inside your house, in a hallway, etc.

Areas worked: legs, glutes, back, arms, shoulders and abs

This exercise can be done with one or two kettlebells, it just depends on your fitness level. Place the kettlebell in front of your toes, lower your body by pushing your hips back slightly and pick up the weight. Then lift your hips forward and gain momentum to lift the weight, keeping it close to your body. When you’re close to your chest, move your arm around the weight. You should finish the exercise with the weight on the outside of your hand. Finally, bring the kettlebell to the starting position. Repeat 10 to 12 times and then change the arm if you performed the exercise with a single weight.

This exercise can be a little tricky. If you are not sure which technique to use, seek professional advice.

Areas worked: back, arms, shoulders and abs

Place your right knee and hand on the bench, grab a kettlebell in your left hand and pull it up and down, keeping your elbow close to your body, repeating 12 to 15 times. Then switch arms. The kettlebell should move in a straight direction, just up and down, without swinging.

Areas worked: shoulders, back, arms, abs, glutes and legs

Everyone loves the lunge or stride exercise and this one is doubly fun because you can add a kettlebell. Hold it with your left arm in front of your chest. Take the step forward with your right leg and lift your left arm with the weight in your hand at the same time. The kettlebell should move straight up and end almost over your head.

Areas worked: arms, back and abs

Start with your feet placed a little wider than hip-distance apart, your lower body should be about a quarter of the squat position. Hold the weight in your left hand and rotate it around your left leg, starting from the outside. When the weight is between your legs, shift it to your right hand and rotate it around your right leg. Keep your back straight, working your abs and chest up. Try not to move your upper body. Repeat this exercise 15 to 20 times.

Areas worked: chest, arms and core

Lying on the floor, bend one or both legs, hold the weight in your right hand with your palm facing in. Press straight up, rotating your wrist at the same time. When your hand is raised, your palm should be in front of your feet. Return the weight to the starting position. Repeat this exercise 10 to 12 times and then switch to the other arm.

Areas worked: back, arms and abs

Start with your feet shoulder-width apart, hold the kettlebell in one hand. Swing the Russian weight behind your back, holding it with your other hand, and bring it in front of your body. Basically, you must rotate the weight around your body. Keep your back straight, your knees flexible and use your abs. Repeat 10 to 12 times. After that, change direction and repeat 10-12 times again.

Areas worked: hamstrings, glutes, arms, back and abs

The technique for this exercise is similar to a barbell deadlift. You can do Romanian or Conventional, both exercises are very effective, but they work on different muscle groups. Make sure you do one or the other in a workout so you don’t strain your lower back.

Both exercises start the same. Place the kettlebell between your legs, bend over and pick up the weight, then lift it up. Keep your back straight and your knees flexible when standing.

With the Romanian deadlift exercise, the legs remain almost straight with only a slight bend to lighten the weight. In this modality, the buttocks and hamstrings are mainly worked.

The conventional deadlift engages the back muscles more than the Romanian exercise, and works the quadriceps equally. Remember, when you’re lowering your knees, make sure your thighs are just above the line parallel to the floor.

Important tips to avoid injuries: never bend your back, lift your butt when lowering the kettlebell and keep your knees always flexible and relaxed when lifting the weight.

Areas worked: shoulders, arms and back

This exercise is not for beginners, as you need to have a good idea of ​​how to do it so that it is safe. Grab 2 kettlebells and hold them close to your shoulders, elbows should remain close to your body with palms facing each other, knees should be flexible and core activated. Press the kettlebell up and rotate your hands at the same time so your palms are facing forward. Then, bring the weights to the starting position. Repeat the exercise 10 to 12 times. Be careful when choosing your kettlebell weight and ask professional advice if you are not sure how to do this exercise.

Are you interested in including kettlebell training in your routine? Or maybe you already use them? Let us know what you think in the comments and share this article with your friends.