Swing Your Way to a Full Body Workout

Kettlebells are one of the most effective pieces of equipment available. They’re perfect for use at home and they offer a full-body workout. There are lots of different moves that you can do with a Kettlebell and because you’re not performing the moves in a static position, you’ll be getting a cardio and strength workout all in one go. They’re a great calorie burner too!

Check out the range of York Kettlebells here.

Once you've got your Kettlebell, why not have a go at these moves below?

 

Two-handed Kettlebell swing

Targets: Shoulders, back, hips, glutes, legs

Stand up straight, with feet a bit wider than hip-distance apart.

Grab hold of the Kettlebell with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body, but not too low, you don’t want to go down far enough so that you’re in a squat position.

Then, in a fluid motion, explosively drive the hips forward while swinging the Kettlebell, keeping the glutes and core engaged. The motion should come from the hips as the body returns to standing.

Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps.

One-handed kettlebell swing

Targets: Shoulders, back, hips, glutes, legs

This is the same as the two-handed swing, except using only one hand at a time.

Swing the Kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the Kettlebell is behind the legs; aim for 10-12 reps with each arm.

Kettlebell figure-8

Targets: Arms, back, abs

Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position.

Grab the Kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs.

Next, pass the Kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going 30 seconds, and then swap sides.

Kettlebell front squat

Targets: Legs, glutes, back

Stand up straight, holding the Kettlebell in front of the chest with both hands, keeping the elbows close to the body.

Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps.

Kettlebell lunge press

Targets: Shoulders, back, arms, abs, glutes, legs

Stand up straight while holding the Kettlebell in front of the chest with two hands, arms bent and palms facing each other.

Lunge forward with one leg while raising the Kettlebell overhead.

Return to standing while returning the Kettlebell to the chest. Try for 10-15 reps on each leg.