The kettlebell is one of the most underrated pieces of fitness equipment there is. It’s different, weird-looking, and most people have no idea what to do with it.
Little do most people know, the kettlebell is an excellent tool for building strength, stability, power, endurance, balance, coordination, and a few other of the 10 components of fitness.
The kettlebell is by itself one of the single most valuable pieces of fitness equipment you could own.
Here are 4 exercises you can learn and use to build all kinds of fun, effective variety into your routine.
The Turkish Getup
The TGU develops the most of any kettlebell exercise. It builds strength, balance, coordination, accuracy, flexibility, stamina, and even endurance.
Start from lying on the floor, holding a kettlebell overhead in one arm, stand up with the kettlebell still overhead, then lay down again.
Sounds easy right?
Here’s a video breakdown of how to do this movement.
The Russian Kettlebell Swing
The kettlebell swing is the most common kettlebell exercise that is also the most likely to be performed incorrectly.
Too often the kettlebell swing is used as a simple way to add intensity without understanding the real benefits it provides.
The kettlebell swing is the king of dynamic posterior chain activation. It literally works the whole backside of your body, from your feet to your shoulders.
Want to work on posture, do some swings. Want to get better at your deadlift, kettlebell swings can help. Working on being more explosive, do some swings.
The kettlebell swing works, strength, power, speed, stamina, endurance, and coordination.
Here’s a video breakdown of how to do this movement.
The Kettlebell Snatch
This is an extension of the kettlebell swing that adds some complexity and increases the range of development into the shoulders.
All of the same benefits of the kettlebell swing apply with the addition of developing balance and improving shoulder strength and flexibility.
The movement is a little more complicated because of the physics being used to get the kettlebell into a stable position overhead. Watch the video and practice as much as you need to until it feels comfortable and stable.
Here’s a video breakdown of how to do this movement.
The Kettlebell Windmill
The windmill is a concentration exercise that focuses on total body control. It is a wonderful builder of strength, flexibility, coordination, and accuracy in movement.
The movement is not that complex, but the movement requires a lot of coordination. Take your time with it. It is not meant to be done quickly.
Here’s a video breakdown of how to do this movement.
ATTENTION: Please start with no weight until you can move just like I do in the videos, then progress with light weights as you improve.
Take your time
These are super effective exercises. Take them home and learn them. Start putting them into your routine.
If you subscribe to The APEX At Home fitness app then you already get a good amount of kettlebell work and these videos will just help you do them better.
I hope this info helps. For more good info and a ton of great people check out the APEX Health and Fitness group on Facebook.
