The Swing is considered the most powerful kettlebell workout for the simple fact that it combines strength-training and cardio-conditioning into one movement. The Swing takes time and practice to get right, so it helps to familiarise yourself with the movement using a low weight first.
As such you want to stand up straight, with feet hip-distance apart. Grab the handle of the kettlebell with both hands, keeping your arms in front of your body. Maintain a slight bend to the knee and drive the hips back to lower the body, and in a fluid motion explosively drive the hips forward while swinging the kettlebell upward above your shoulders, keeping the glutes and core engaged.
Targets: Shoulders, back, hips, glutes, legs
We don’t need to tell you that squatting is vital to any workout for building leg strength and explosive power. Unlike the traditional squat, the Goblet Squat doesn’t just focus on the legs and like the Swing it targets the total body in order to offer increased mobility and conditioning.
The Goblet Squat is one of the easiest kettlebell exercises to learn and involves you first standing up straight, holding the kettlebell in front of the chest with both hands and keeping the elbows close to the body. Start the movement by squatting and breaking parallel before returning to the standing position.
Targets: Legs, glutes, back
The Clean And JerkJust like the Swing, the Clean and Jerk is another explosive exercise that builds complete body strength and conditioning. Start with the kettlebell between your feet and swing it upwards, shrugging the shoulders to pull the kettlebell up to the shoulder. With the kettlebell in the rack position, resting on your forearm which is tucked close to the body, you can then push the weight upwards into an overhead press position.
Targets: Legs, glutes, back, shoulders
While the previous kettlebell workouts have involved explosive and dynamic movements, the Turkish Get-Up is a much more deliberate and controlled movement. It’s powerful, fluid, refined and requires attention, so starting from lying on the ground hold the kettlebell in your right hand and fully extend your right arm above you. Next bend your right leg but keep your left leg straight and place your left arm out to the side with your palm face down.
Keep your right arm fully extended and elevated above your head with your eyes focused on the kettlebell. Start the movement by lifting your right shoulder off the ground and come up and rest on your left elbow while your right arm remains extended with the kettlebell above you.
Transition from your left elbow to your left hand and drive your hips upward into the bridge position with just your left hand and both feet on the ground. Your right arm should still be fully extended and your eyes are on the kettlebell.
Next sweep your extended left leg back behind your body so that your left knee is on the ground and you end up in a lunging position with your torso erect. From this position stand up with your arm straight, hold the position at the top, then reverse these instructions back down to the ground.
Targets: Hips, legs, core, shoulders, forearms