If you have been around kettlebells for a while, none of this will be a surprise, and you can save yourself some time and just keep scrolling. But if you are new to kettlebells or just think of them as odd-looking dumbbells, take a minute and check out this short read.
Number One: The Swing. Duh!!
The swing is a move you see all the time where the bell goes between your legs and then flies up to chest level. The swing is one of the primary exercises for kettlebells and has been called "the center of the kettlebell universe" by some and "a fat-burning and athlete builder" by world-renowned coach Dan John.
The swing looks simple enough and, in actuality, isn't that hard to learn. However, there are some key elements you need to be aware of.
First, to perform a swing, stand about a foot away from the bell, hinge at the waist (don't bend), grab the bell with two hands, tip the bell back slightly towards you, and try to crack the handle as you pull the shoulder down away from your ears and into your armpits.
Next, hike the bell back towards your tailbone, stand up straight, drive the feet through the floor, keep the shoulder packed down and away from the ears, relax the arms, and let the bell swing up to about chest level. Brace the abs. Then repeat as necessary.
Number Two: The Goblet Squat
The Goblet squat is another simple exercise that everyone with a kettlebell should know how to do, mostly because it is a simple version of the squat. For this exercise, grab your bell by the "Horns" sides of the handle and squat as low as you can. Keep the elbow down and close to the body and try to maintain a wide chest. At the bottom, press hard into the floor and stand up tall. Squeeze the glutes and thighs and brace just like you would at the top of the swing.
Number Three: The TGU or Turkish Getup
Unlike the first two exercises, the TGU is a bit trickier, especially if you aren't used to being on the floor or have shoulder mobility issues.
What I am about to write is a very simplified process of how to perform this exercise. If you want to learn this exercise, please check out the video or find a qualified instructor.
To perform the TGU, start lying on the floor and press your bell up as you would for a bench press. Then, roll to the opposite side and use your opposite hand to help press the rest of your body up while keeping the bell overhead. From there, switch your feet and stand up almost as you would if doing a lunge. The bell stays locked out overhead. Then, reverse the movement in a controlled fashion until you are back flat on the floor in the beginning position. Again, this should not be taken as a step-by-step guide.
The getup is one of the best kettlebell exercises. It encourages total body stability, strength, and overall movement capacity but it does have a bit of a learning curve.
Bonus: The Press
Here is a bonus exercise. It's not specifically a kettlebell exercise, but then again, you could make that argument about most so-called kettlebell exercises. It is pretty popular in the Kettlebell community, though.
Bonus exercise: The Kettlebell Press
The Kettlebell press is similar to a dumbbell press, but because of how the kettlebell fits on the arm, it allows for a generally greater range of movement and makes it easier to keep the elbow down and in. There is also a difference between how the kettlebell feels in comparison a dumbell based on the kettlebell's center of gravity.
To perform the Kettlebell press, begin by standing with the kettlebell in the rack position. Next, tighten your core, drive your feet into the floor, and brace your body as if you were at the top of a swing. Then, press the bell up overhead, keeping your arm straight for as long as possible. Rotate your arm or hand, and press to full lockout. Finally, lower the bell back down to the starting position, also known as the racked position, in a controlled manner.
There you have it, four essential kettlebell exercises, plus a bonus to help you get started!
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