Posted on August 20, 2018 by Josh Puttock

Kettlebells are widely used in the gym environment. From squats and presses to swings and snatches, kettlebells can be used for a variety of exercises and are extremely beneficial.

They require a stricter form and more muscle recruitment than, for example, resistance machines or even dumbbells. Some of the well-researched benefits of using kettlebells include improved core strength, increased grip strength and improved cardiovascular endurance.

So, fancy giving the kettlebell a good go within your workout? See below for a short list of great exercises that will help liven up your workout.

5 kettlebell exercises

Goblet Squats

Hold the kettlebell firmly with both elbows tucked in. Feet should be positioned shoulder width apart with toes pointing slightly outwards. Back (shoulder blades) should be squeezed and chest facing up. Maintain a good squat position throughout the exercise.

One Arm Over Head Press

Starting position consists of standing tall with kettlebell held in one hand at shoulder level. Feet should be positioned stable on the floor, shoulder width apart. As you are pressing the weight overhead, brace your core to increase stability during this exercise.

One Arm Row

Draw your shoulders back and take a staggered stance with feet close together but not touching and hips folded. Sit your butt back so your torso is at a 45 degree angle to the floor. Row the kettle bell up, squeezing your shoulder blades at the top. Maintain a braced core throughout the exercise.

Kettlebell Swing

Take a wider stance with kettlebell positioned on the floor in between your feet. As you pick up the kettlebell ensure your back and core are braced. During the swing, ensure arms stay straight. Squeeze your glutes at the top of the swing.


Place kettlebell in between your feet with feet positioned shoulder width apart. Bending your knees slightly and pushing your butt back, lower your torso to grab the kettlebell. Maintain a proud chest and squeezed shoulder blades throughout the exercises. Drive through your heels to lift the kettlebell up, extending hips at the top.

By Monika Smiechowska, Gym & Spa Operative