The kettlebell is one of the most versatile training tools for your strength and fitness goals. When you train with kettlebells, you are working the whole body.
Here are the top five kettlebell exercises I recommend for increasing strength, fat loss, mobility and a killer Include these into your weekly training program and you’ll be on your way to being leaner and stronger person.
The Swing
The kettlebell swing is a fundamental kettlebell movement. The swing is a hinge NOT a squat! The swing will develop exceptional hip extension, powerful glutes and hamstrings from its explosive movement. The cardio effects of swings alone are better than any 60 minute treadmill torture and can be done in minimum time. Do swings, do lots of them, add them to your training it will do wonders for your longevity.
Double Clean and Press
The Double Kettlebell Clean and Press is probably the best exercise you can do that combines upper and lower body strength and power. You use the lower body to get the bells to the rack position and the upper body to press the bells overhead. It requires coordination, power, and teaches the body how to work as one unit. The kettlebell Clean and Press is an incredible strength and endurance builder. If you can execute this exercise correctly the Double Clean and Press should definitely have a place in your program.
Front Squats
The double kettlebell front squat should make its way into your program for a number of reasons. The loading of the kettlebells in the rack position anteriorly works your core tremendously and forces your body to maintain an upright position. Kettlebell front squats are a nice variation and a more shoulder friendly compared to back squats, they still work the quads in a big way. It also allows person to train to their hip hinge while grooving the up-and-down squat pattern.
Renegade Rows
The Renegade Row is a killer core exercise. It works your pulling muscles as well as pushing ones. This drill will expose weaknesses in stability and strength like few other drills. When doing this exercise the body is forced off balance and making the abdominal muscles work very hard to maintain balance. There are not too many upper body muscles that the Renegade Row does not work. This is a fantastic exercise to add as a pulling movement to your program.
Turkish Get-Up
TGU builds strength at many different angles especially ones that don’t really get worked through traditional exercise and strengthens them, reducing the chance of injury. It makes your body work from head to toe as an integrated unit. I often use it as an assessment movement to see where a client would need more mobility or to expose weaknesses. Turkish Get-up is one exercise you really want to include in your strength training programs because of the many benefits it delivers.
These are in my opinion the 5 best kettlebell exercises you can do they are a lot more, but you have to stop somewhere. If you enjoyed this blog and enjoy training with kettlebells and don’t know how to put it together into a effective program that will get you awesome results.
The Swing
The kettlebell swing is a fundamental kettlebell movement. The swing is a hinge NOT a squat! The swing will develop exceptional hip extension, powerful glutes and hamstrings from its explosive movement. The cardio effects of swings alone are better than any 60 minute treadmill torture and can be done in minimum time. Do swings, do lots of them, add them to your training it will do wonders for your longevity.
Double Clean and Press
The Double Kettlebell Clean and Press is probably the best exercise you can do that combines upper and lower body strength and power. You use the lower body to get the bells to the rack position and the upper body to press the bells overhead. It requires coordination, power, and teaches the body how to work as one unit. The kettlebell Clean and Press is an incredible strength and endurance builder. If you can execute this exercise correctly the Double Clean and Press should definitely have a place in your program.
Front Squats
The double kettlebell front squat should make its way into your program for a number of reasons. The loading of the kettlebells in the rack position anteriorly works your core tremendously and forces your body to maintain an upright position. Kettlebell front squats are a nice variation and a more shoulder friendly compared to back squats, they still work the quads in a big way. It also allows person to train to their hip hinge while grooving the up-and-down squat pattern.
Renegade Rows
The Renegade Row is a killer core exercise. It works your pulling muscles as well as pushing ones. This drill will expose weaknesses in stability and strength like few other drills. When doing this exercise the body is forced off balance and making the abdominal muscles work very hard to maintain balance. There are not too many upper body muscles that the Renegade Row does not work. This is a fantastic exercise to add as a pulling movement to your program.
Turkish Get-Up
TGU builds strength at many different angles especially ones that don’t really get worked through traditional exercise and strengthens them, reducing the chance of injury. It makes your body work from head to toe as an integrated unit. I often use it as an assessment movement to see where a client would need more mobility or to expose weaknesses. Turkish Get-up is one exercise you really want to include in your strength training programs because of the many benefits it delivers.
These are in my opinion the 5 best kettlebell exercises you can do they are a lot more, but you have to stop somewhere. If you enjoyed this blog and enjoy training with kettlebells and don’t know how to put it together into a effective program that will get you awesome results.
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