Fitness Advice for a Healthy Lifestyle

Kettlebell Exercises

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colorful kettleblells

Even though kettlebells have been around for a long time, they seem to be making a comeback at the gym in a big way. Personal trainers have been using them more, and some gyms even added kettlebell classes. Apparently, more and more of you realize that kettlebell exercises can benefit your training.

One of the reasons why kettlebell exercises are beneficial is they are a full body workout. The kettlebells add a degree of instability so whenever you use the kettlebell for any kind of strength training you are forced to engage the core for stabilization.

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Another great reason kettlebell exercises are great is the benefit of combining, cardio and strength training together when you are short on time. Doing the different exercises back to back will increase your heart rate and also work your muscles. With that said, let’s review some kettlebell exercises!

One of the the very basic exercises is the kettlebell snatchKettlebell Snatch. This is one of those exercises I talked about earlier that can get your heart pumping! The Kettlebell Snatch builds muscle and burns calories.

  • Start with your legs hip width apart, toes pointing slight outward.

  • Hold the KB (kettlebell) in one hand, and swing the kettlebell through your legs.

  • Bring the KB straight up front, over head keeping a slight bend in the elbow.

  • Control the swing! Do 12-15 repetitions.

  • Switch arms and repeat.

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Another kettlebell exercise for you is called Double KB Front Squat.

  • Start with your legs hipdbl kb front squat width apart and toes slightly pointed outward.
  • Hold a KB in each hand @ shoulder height.
  • Push your hips back and squat down.
  • Push yourself back up to a standing position.


An awesome abdominal exercise with the KB is a Renegade Row.

  • kb renegade row


    Start in a push up position on your toes holding a KB in each hand arms extended but elbows not locked.

  • Lift one arm with KB and pull the KB toward your chest and lower KB back to the floor.

  • Repeat with the other arm.

  • Execute 10-12 reps for each arm.

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A final exercise for today is the KB Clean & Press.

    kb clean & press




  • Place legs hip width apart, toes slightly pointed outward.
  • Hold a KB in 1 hand, and swing the KB under your legs.
  • As you bring the KB forward, flip your wrist over so your palm face away from you at shoulder height.
  • Then press the arm straight up into the overhead press.
  • Bend the elbow and bring KB back down to shoulder height.
  • Flip the wrist over, and swing KB under legs again and repeat.
  • Switch KB into other hand and start over.
  • Do 10-12 reps.

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Here are 4 good kettlebell exercises to start you off and I will add more to the list. Be mindful of your form, because with the swinging, there is risk of injury, unless you maintain a tight core. Incorporate these into your workout routine and take it up to the next level with the kettlebell!


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