Despite the fact that you hold a kettlebell exclusively with your hands, this centuries-old Russian exercise device provides a full-body workout. You can use a kettlebell to perform many familiar lower-body exercises such as deadlifts, squats, lunges and calf raises. Because of the way it's constructed, you'll recruit your core muscles during most exercises.
Kettlebells
A kettlebell looks like bowling ball with a handle attached. The handle creates an unstable weight, forcing you to recruit your core muscles to steady yourself while you perform some lower- and upper-body exercises. As with dumbbells, you can use one kettlebell during an exercise or two at the same time, alternating reps.
Full-Body Workout
A kettlebell lets you work your arms, shoulders, chest, back, torso, hips, butt and legs. Depending on the amount of weight you use, you can create bodybuilding, muscular endurance or calorie-burning workouts. Kettlebells come in different weights, allowing you to use the appropriate weight for each exercise, based on your arm, core or leg strength. Depending on your fitness goals, you can use one kettlebell for your entire workout.
Upper-Body Exercises
Use a kettlebell to perform biceps curls, triceps extensions, rows, kickbacks, snatches, cleans, jerks and swings. The handle is big enough to hold with two hands, allowing you to use one, heavy kettlebell. Using lighter kettlebells, you can use two weights at once.
Lower-Body Exercises
Use a kettlebell to perform squats, deadlifts, lunges and calf raises. Use heavier weights and perform your reps slowly to build maximum muscle. Use less weight and more intensity to perform the exercises if you want to raise your heart rate for a longer time to create a cardio workout.
Core Exercises
A kettlebell forces you to use your abdominal muscles to steady yourself against the instability of the weight while you perform many exercises. This makes it an excellent choice to improve your core, even when you're targeting other areas of your body. Kettlebell swinging is an effective way to burn calories while you target your abs. This exercise requires your to swing the kettlebell from the floor to your shoulders or higher. Standing or sitting, you can perform Russian twists, holding the weight at arms' length as you turn side to side. This exercise targets the obliques. Perform windmills holding one kettlebell low to the ground while you hold another above your head, raising and lowering your body against the resistance of the two weights.
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