3 Kettlebell Moves To Build Muscle
Looking to change up your routine? Try a new piece of equipment at the club—like the kettlebell. Kettlebells challenge your body in new ways thanks to their unique design. While traditional dumbbells and barbells allow the weight to be centered with your hand, a kettlebell’s center of gravity is about 6-8 inches from the handle. This extra stability challenge will prepare you for the challenges you encounter in sports and daily life.
Not sure where to start? Here are three awesome kettlebell strength moves to add to your next workout.
Two-Handed Kettlebell Swings
The two-handed kettlebell swing tones most of your lower body in one awesome move, hitting your lower back, core, glutes and quads. Focus on performing this as a hinge movement, since it’s meant to be more of a hinge than a squat.
- Grab the kettlebell with an overhand grip and stand up tall with your hips shoulder-width apart.
- Bend at the hips until the kettlebell is between your knees, then explode up, allowing your kettlebell swing to reach shoulder height.
- Control the momentum back down and continue five times.
Double-Racked Kettlebell Squats
You may be used to doing squats with a weighted bar, but using kettlebells creates increased instability, which challenges your core.
- Bend your knees to pick up two light kettlebells. Place one in each hand with your feet slightly wider than hip-width apart.
- “Rack” the kettlebell so the handles go across your palm and the weighted portion of the kettlebell rests on your forearms. Keep elbows in tight to the rib cage with your wrists strong, not bent back.
- Brace the core and begin the squat by moving your hips down and back. Keep your chest up, your shoulders down and back, and your abs braced.
- Squat to knee height while keeping your knees in line with your toes.
- Perform 10-12 repetitions at a controlled tempo.
The Kettlebell Halo increases strength in your shoulders, triceps and back while increasing mobility.
- Bend your knees to grab the kettlebell, holding its base.
- Place your feet wider than hip-width. Soften your knees and brace your core.
- Move the kettlebell around your head in a circular clockwise motion.
- Complete ten full circles and then repeat in the opposite direction.