Effective Kettlebell Exercises

Kettlebells have become a very popular alternative to traditional free weights such as dumbbells and barbells. Their weird cannonball like appearance adds a lot of versatility when it comes to strength training and endurance. Whether you are just starting out or are a veteran at using a kettlebell, below are some kettlebell exercises you can do when you pick up a CanDo® Vinyl-Coated Kettlebell:

Kettlebell Swing

The Kettlebell Swing is a great workout for your arms, shoulders, glutes and quads. To start, pick any CanDo® kettlebell from green (10 lb) to silver (25 lb). If you are a beginner, try starting out with the green (10 lb) kettlebell to get your technique down first. When you have chosen your kettlebell, stand with your feet shoulder-width apart, with the kettlebell in-between your feet. Next, use your abdominal muscles and set your shoulders back and then push your hips back and bend your knees. Grab the kettlebell with both arms and then make an explosive movement upward to swing the kettlebell out in front of you until your arms are parallel to the floor. Finally, lower your body, bringing the kettlebell down in-between your calves. Do this for 20 seconds with 10 second breaks in-between and repeat for 6 to 7 sets.

Russian Twist

The Russian Twist is a great workout for your abs and obliques. We recommend using the CanDo® Kettlebells ranging from yellow (5 lb) to black (20 lb) for this one. If you are a beginner, try starting out with yellow to get the technique down first. To begin, sit with your legs bent and your feet flat on the floor. Hold the kettlebell handle with both hands and lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your chest from right to left, swinging the kettlebell slightly across your body. Rotate from side to side 6 to 8 times to do one set. Return to starting position and repeat for 3 to 4 sets.

Kettlebell Squat

For a great lower body workout, use the kettlebell squat to exercise your quads, hamstrings, calves and glutes. We recommend using the CanDo® Kettlebells ranging from green (10 lb) to gold (30 lb) for this one. If you are a beginner, try starting out with green to get the technique down first. To begin, stand with your feet a little wider than shoulder-width apart and your toes pointed out. Hold the kettlebell with both hands around the side of the handle and slowly bend both knees so that your thighs are almost parallel to the floor. Keep your elbows locked and your back straight and use your leg muscles, with your upper body still, straighten up to your starting position. Do these 6 to 8 times to complete the set and repeat for 3 to 4 sets.

CanDo® Kettlebells are an excellent way to begin strength training and stay in shape. If you feel the CanDo® Kettlebell is right for you, please consult your doctor first.

To check out our line of CanDo® Kettlebells, click here.

Article written by William Graves.