If you could only choose one piece of fitness equipment, it would be hard to beat the kettlebell. This strangely shaped object, with its flat-bottomed bell and easy-to-grip handle, is a versatile tool to train strength, balance and cardiovascular health.
“Kettlebells are a fantastic way to improve fitness because they offer many options,” John DeWitt, director of applied sports science at Rice University, wrote in an email.
Sara Montoya, a world champion kettlebell athlete and coach at PhaseFit, a kettlebell-focused gym in Albany, Calif., said the weight can be especially useful for people with knee issues, because they can elevate your heart rate with less impact on the joints than running or jumping.
Kettlebell workouts also train your balance, Ms. Montoya added, and strengthen your grip. If you have a kettlebell gathering dust at your house, or you’ve been eyeing one at the gym without knowing how to use it, try this full-body workout created by Ms. Montoya, which can be adapted for different levels.
Overview
Time: About 15 minutes
Intensity: Medium.
Rounds: Perform three rounds of all the exercises with a two minute rest in between each round.
What You’ll Need
Adjust for you
To focus on building strength, choose a heavier kettlebell for the goblet squats and deadlifts and rest up to a minute in between each movement. For an additional cardio challenge, increase the number of kettlebell swings. To increase the intensity, move more quickly and reduce the rest time between rounds. Increase the weight after three weeks if desired.
Kettlebell Press
Targets: Biceps, triceps, shoulders, core, glutes and hamstrings
Repetitions: Eight to 10 per arm
Bring the kettlebell to shoulder level, with one hand gripping the handle and the “bell” resting on the back of your forearm, below your wrist. Keeping the kettlebell close to your arm, press it straight up so the bicep is in line with your ear and your palm faces forward, as if you were giving someone a high five.
Make sure your arm is straight as possible without veering off to the side when you lift and lower the kettlebell. Ms. Montoya often tells her clients to imagine their arms going up an elevator shaft. While you lift, contract your glutes and brace your core.
Goblet Squat
Targets: Legs, glutes, core, biceps and deltoids
Repetitions: Eight to 10
Begin with the kettlebell at chest level. Hold onto either side of the handle, or flip the kettlebell upside down and put your hands around the base. Then, slowly sit back into a squat position, going as low as feels comfortable.
Maintain your weight over your heels and keep your torso as upright as possible. If you need extra support, place a chair behind you and sit slowly back into it.
Hip Bridge With Pullover
Targets: Chest, back, glutes, lower body, core
Repetitions: Eight to 10
Start by lying on your back with your knees bent. Wrap your hands around the base of the kettlebell, with the handle pointed toward your head. Push the kettlebell upward, straightening your arms. Lift your hips off the floor and squeeze your glutes, keeping your feet on the floor. Next, slowly lower the kettlebell behind you until the handle nearly touches the ground behind your head. Keeping your arms as straight as possible, slowly bring the kettlebell back above your chest.
Kettlebell Deadlift
Targets: Glutes, hamstrings, core, shoulders, back
Repetitions: Eight to 10
Start with your kettlebell between your legs and your feet slightly wider than your shoulders. Bend at your waist, pushing your hips back and keeping your back flat as you bend your knees slightly. Hold the kettlebell with both hands and stand up, keeping your back straight. Squeeze your glutes and your shoulder blades as you stand up. Then, slowly lower the kettlebell to the ground by reversing the movement, keeping your arms straight throughout.
Be careful not to round your back and avoid squatting down to pick up the kettlebell — you should be hinging at the hips.
One-Arm Kettlebell Row
Targets: Lower and upper back, triceps
Repetitions: Eight to 10 per arm
With the kettlebell between your legs, bend at your waist as you did with the deadlift, pushing your hips back and keeping your back flat. Bend your knees slightly and grip the kettlebell with your right hand, then pull it toward your chest. Focus on using your back and shoulder muscles — squeeze your shoulder blades together at the top — and avoid rotating your chest and shoulders. Lower the kettlebell until your arm is straight. Try to avoid touching the kettlebell to the ground until you’ve finished your reps, then repeat on the other side.
Two-Handed Kettlebell Swing
Targets: Quads, hamstrings, glutes and core
Repetitions: 10 to 20
Start with your legs shoulder-width apart, with the kettlebell on the floor between them. Bend over at the waist, keeping your back flat, and grab the kettlebell with both hands. Pick up the kettlebell and first send it back between your legs and then scoop it forward as you squeeze your glutes, as if you’re standing up from a chair, swinging the kettlebell to about chest level. Make sure your legs are powering the movement, not your arms. Stop at your chest (or eye) level with a soft bend in your arms, which will prevent the kettlebell from pulling you forward.
Hilary Achauer is a freelance writer covering health and fitness.
On-set trainer: Amanda Katz.
