6 At-Home Kettlebell Workouts to Try

Posted by Fhitting Room on Jun 6, 2018 4:15:43 PM
Fhitting Room

 

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You’ve taken the initiative and bought the equipment. What’s next? For all you home exercisers, we’ve rounded up 6 of our favorite at-home workouts you can do with a single kettlebell. Make sure you’re comfortable with your chosen weight, ensure you have plenty of space around you, and try these 6 moves for a total-body workout!

1.     Swing
Ah, the classic kettlebell move. To perform a proper kettlebell swing:
  • Start by standing with your feet shoulder-width apart.
  • Gripping the top of the kettlebell horns with both hands, bend your knees slightly.
  • Hinge forward at the hips to swing the kettlebell between your legs.
  • Quickly stand back up and use the momentum from your lower body to swing the weight to chest-height.
  • Repeat for 30 seconds.

 


2.     Weighted Squat
Think of this like an air squat, just… tougher. The movements are pretty much the same, but in case you need a refresher:
  • Stand with your feet shoulder-width apart, toes slightly pointed out, gripping the sides of the kettlebell horns with both hands.
  • Hold the kettlebell at chest height.
  • Bend your knees and push your hips back to lower into a deep squat. Try to bring your butt down past your knees.
  • Drive through your heels and return to the standing position.
  • Repeat for 30 seconds.

 


3.     Push Press
This move uses power from your lower body to press (hence the name) the kettlebell into the air. Here’s how:

  • Stand with your feet shoulder-width apart. Hold the kettlebell at the base of the horns, arms bent so the weight is resting at your chest.
  • Bend your knees as if you are about to lower into a squat (but don’t go into a squat!)
  • As you stand up, press the weight straight up overhead in one fluid motion.
  • Bring the weight back to your chest, and repeat.
  • Repeat for 30 seconds.

 


4.     Thruster
The thruster is similar to the push press, but with a deep squat. Learn the difference:

  • Stand with your feet shoulder-width apart, toes turned out slightly. Grip the sides of the kettlebell horns with two hands, holding it at your chest.
  • Bend your knees and hinge your hips back to lower into a deep squat, ensuring your butt is down past your knees.
  • Drive through your heels to return to standing. As you stand up, press the kettlebell overhead.
  • Return the weight to your chest in a steady, controlled motion.
  • Repeat for 30 seconds.



5.     Dead Clean
What combines speed and power with coordination for the ultimate move? A dead clean:

  • Stand with your feet shoulder-width apart with the kettlebell sitting between your feet.
  • Bend your knees and push your butt back.
  • Grab the kettlebell by the horns with one hand, ensuring your palm is facing out.
  • In one continuous motion, stand up straight as you lift the kettlebell up to your shoulder.  By the end of the move, your palm should be facing in toward your chest.
  • Lower back down, pushing your butt behind you, as you return the kettlebell to the ground.
  • Repeat for 30 seconds.

 


6.     Bent-Over Row
Strengthen your back and your arms with the bent-over one-handed row. Learn how:

  • Hold the kettlebell in one hand by your side.
  • Step one leg forward, bending your knees into a shallow lunge.
  • Rest your empty arm on your front thigh, and hinge forward at the hips so your chest is facing the floor and your back is flat.
  • Keeping your body in this position, lift the kettlebell up to chest level, keeping your elbow in.
  • Maintaining a controlled pace, lower the dumbbell back to starting position.
  • Repeat for 30 seconds.

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