You don’t need access to a full gym to stay in great shape, in-fact, all you need is 1-2 kettlebells and your sorted! Most people feel like if they can’t make it to the gym then they can’t get in a good workout, but this simply isn’t the case. We have 12 of the essential kettlebell movements for all levels of ability plus a full body workout you can do today, let’s dive in.
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The kettlebell is such a versatile tool that there are such a large variety of exercise variations for every movement pattern. This can help keep training fun and interesting which can often lead to more sustainable results.
Even with just one kettlebell you can stay in good shape, with the knowledge you will be able to create interesting and challenging workouts with just this one piece of equipment. Kettlebells are not that expensive and can easily be stored at home as they don’t take up too much space, making them easily accessible.
Unlike some pieces of equipment, the kettlebell is open to all different levels of ability and experience, people who have never stepped into a gym and people who have been training for years can use them and both will see great results when used correctly.
A lot of the movement done with kettlebells require a lot engagement of the core musculature, especially the single kettlebell exercises, this means they transfer very well to sports performance athletes as well as general life like situations.
Kettlebell exercises can put the body through some tough ranges of motion, including during strength training. This will over time improve your flexibility and stability resulting in a stronger, more mobile body.
Kettlebell exercises can be implemented into your workouts in many ways, a lot depends on your goals, your ability levels and how much equipment you have access to. Today we’re mainly going to be discussing kettlebell exercises for strength and muscle gain.
If you only have access to one or two kettlebells, then they will be the basis of your full body strength training regime, mixed in with bodyweight variations. However if you have access to barbells and dumbbells then they will likely play some part in your training but only where they are the best tool.
If your a beginner just getting into strength training then kettlebells are such a good entry point to learning all the different movement patterns involved in resistance training. Whereas if you are an advanced practitioner, kettlebells might make up a small part of your training regime.
It sounds obvious, but if you are a beginner, start at the beginning, pick simple exercises that don’t require high skill levels, this will allow you to make physical changes while also acquiring new skills. We have created a specific list of exercises just for beginners which you can check out here.
Finally kettlebells can be an excellent tool for creating HIIT workouts at home, but these should only be done by those who have some experience and feel confident training with a kettlebell at a high intensity. If you would like to know more about this read this article.
Complete 3 rounds
Complete 3 rounds
Complete 3 rounds
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.