Kettlebell exercises originated in Russia and were initially used to measure food and crops in the 18th century. Recognizing their benefits, the Russian military soon adopted kettlebells to improve strength and endurance.
If your goal is to strengthen your core, arms, legs, and shoulders, these five simple kettlebell exercises can provide a comprehensive full-body workout in no time.
Kettlebell swing
This form of exercise is often used to increase heart rate and burn calories. The target area of the kettlebell swing is the hamstrings, glutes, core, lower, middle and upper back, and shoulders.
Kettlebell Windmill
The overhead position of the kettlebell windmill exercise helps focus on shoulder strength and mobility. The position in which the kettlebell is lifted toward the sky and lowered in motion opens the thoracic spine, which is an important part of good posture.
Kettlebell Plank
To begin the plank, get into a plank position. Keep your head and toes in a straight formation by holding the kettlebell in one hand and slowly drag it to the other side of your body. This exercise is designed to work your core, chest, back, and shoulders.
Woodcut with kettlebells
The kettlebell wood chopping exercise is a full-body workout that strengthens the core of the body. This form of exercise reportedly improves rational thinking and may also increase athletic performance, especially in baseball, tennis, and gold.
Kettlebell Goblet Squat
To begin this exercise, you need to stand and hold the kettlebell in front of your chest with both hands. By keeping your elbows close, your waist begins to rise and fall. The kettlebell goblet squat works areas such as the quads, hamstrings, glutes, calves, core muscles, and upper back.
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