Exercises with kettlebells at home

Kettlebell is an effective, convenient and affordable sports equipment. If you can hardly work out with a barbell in a small apartment, then exercises with kettlebells at home is a perfectly acceptable option for independent training. With the help of these shells, you can effectively pump all muscle groups and even successfully diversify the training.

The only possible problem is that different weights are needed for optimal training. For example, for exercises on the legs and back - 24 or 32 kg, and for the shoulders and arms - 8 or 16. Therefore, ideally, you should purchase light and heavy weights (or a pair of both) or collapsible.

Next, we will analyze in detail the exercises for each muscle group.

Pectoral muscles

Bench press

If you have a bench, that's great. If it is absent, you can try to put several stools in a row or use another similar support, the main thing is that it should be stable.

In the future, the technique practically does not differ from the usual bench press of dumbbells:

1. The starting position (IP) is lying, the shoulder blades are brought together, the legs firmly rest on the floor. Hands with kettlebells are straightened and are above the chest. The grip is by the handles, the shells hang not on the sides, but towards the head.
2. While inhaling, you need to slowly lower your arms, while the elbows go to the sides perpendicular to the body, and do not press against the body. The depth should be comfortable, depending on your stretch, no need to do it through the pain.
3. As you exhale, squeeze the weights up with a powerful effort of the pectoral muscles. It is better not to unbend the elbows to the end - this way the chest will be tense throughout the entire approach.

If you have only one kettlebell available, you can either press with your hands alternately, or take it by the bottom with both hands at once. It all depends on her weight and your strength indicators.

Bench press on the floor

If you have nothing to make a bench out of, an alternative is the floor press. The main difference here will be a smaller amplitude, which slightly reduces the effectiveness of the exercise. The technique is similar, only for better support, it is better to bend the legs at the knees:

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This exercise can also be performed with one hand:

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Another interesting execution option is to bench press two weights on the floor alternately. You pick up both shells at once, but do not squeeze them together, but first with your left hand, then with your right. In this case, the body can be slightly raised following the working hand:

Kettlebell push-ups

This type of push-up increases the range of motion, which allows you to better stretch and work out the chest.

The technique is as follows:

1. Place two kettlebells wider than your shoulders. At the same time, their handles should be parallel to the body.
2. Take a prone position, in which the hands are wrapped around the handles of the shells.
3. As you inhale, descend as low as possible as your stretch allows.
4. As you exhale, rise to the starting position with a powerful movement. It is better not to unbend your arms to the end, immediately proceed to the next repetition.

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If you are a beginner and are afraid of not holding the kettlebell with this grip, use the following option:

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Option for advanced athletes - push-ups on one arm:

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Pullover

This is an exercise that works your pecs, triceps, and lats. Moreover, the load is distributed in this order. One shell will be enough.

It is best performed on a straight bench, a chair or stool is also suitable here, since here support is only needed for the upper back.

In the process of taking the arms back, they do not need to be bent so that the load does not go into the triceps. Try to do both the ups and downs slowly and under control, concentrating on the chest muscles.

Back

Deadlift

The classic deadlift can be performed with either one kettlebell or two. This is a powerful basic exercise that, in addition to the back muscles, actively engages the quadriceps.

Single kettlebell technique:

1. Stand in front of the projectile - it is between the legs at the level of the toes, the legs themselves are shoulder-width apart.
2. Sit down, leaning forward, and grab the kettlebell by the handle with both hands.
3. While unbending your legs and straightening your back, rise to the starting position. You don't need to bend over backwards - just stand up straight. Most importantly, the back must not be humped in the lumbar and thoracic regions throughout the entire movement.
4. Perform the next repetition, lowering the shell to the floor, but not touching it.

© Mihai Blanaru - stock.adobe.com

In the case of two weights (to increase the working weight), the technique is almost the same. Only in this case they will stand on the sides of the legs:

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Bent over row

You can also think of several options here. Classic - one-handed deadlift. You can lean on a bench, sofa or any other similar surface (it is desirable that it is not too soft).

The technique is as follows:

1. Stand to the side of the support, for example, to the right of it. Lean on it with your left hand and left leg bent. Put the other leg back and slightly to the side, slightly bend it at the knee, the support should be reliable.
2. Take a kettlebell with your right hand. Straighten your body - it should be parallel to the floor. A hand with a kettlebell hangs down. This is the starting position.
3. As you exhale, through the efforts of the back muscles, pull the projectile to the belt. At the same time, the elbow goes along the body, practically pressed against it. At the top point, you can turn around a little so that the amplitude of the movement is as large as possible.
4. While inhaling, lower the projectile down as far as possible without turning the body, while properly stretching the lats, and immediately start a new lift.
5. Then the same thing must be repeated for the other hand.

If you do not have any suitable support, you can do the exercise without it. To do this, the left leg will need to be put forward, as in a lunge, rest against it with your left hand and bend down, but not to parallel with the floor, but slightly higher:

If the kettlebell is too heavy for pulling with one hand, you can lift with both hands at once - in this case, the movement will be similar to the pull of the bar to the belt in the slope. In the same way, you can pull two shells at once.

Triceps

Neutral grip kettlebell bench press

This exercise is similar to the regular bench press discussed above. However, the emphasis here is on the triceps due to a different grip - the shells need to be taken with a neutral grip, that is, the palms will look at each other, and the weights will hang on the sides. There is also a difference in movement - when lowering, the elbows should not be spread apart, but kept as close to the body as possible. At the top point, we unbend our arms to the end. It can be performed both on a bench (preferred option) and on the floor.

If there is only one shell, you can press it with both hands at once, holding on to the bottom and not forgetting about the correct trajectory of the elbows:

Extension of arms from behind the head

An alternative to the French press. It is even easier to perform this exercise with a kettlebell than with dumbbells, since it is more convenient to hold it.

The technique is as follows:

1. We sit on a bench, sofa or chair without a high back. Raise the projectile over your head in any convenient way and hold it with both hands by the handle so that it hangs back.
2. While inhaling, gently lower it down, bending your arms. Make sure that your elbows are not too far apart. Also, be careful not to bump your head.
3. As you exhale, we unbend our arms to their original position.

The exercise can be performed while standing, but it is more comfortable to maintain balance while sitting.

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If it's too easy for you, you can do extensions with one hand:

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Kettlebell push-ups with narrow arms

Push-ups can also be done with an emphasis on the triceps rather than the pectoral muscles. To do this, we set the shells shoulder-width apart, and when lowering we do not raise our elbows, but keep them as close to the body as possible. Extend the elbows to the end in each repetition.

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Biceps

Arm curls

For home workouts, this is the main biceps exercise. It is performed as follows:

1. Stand up straight, feet shoulder-width apart, shells in lowered hands.
2. There are options for the grip. The first is a neutral grip when the palms are facing each other. In this case, when lifting, you need to supine the hand - unfold it from the body so that the weight hangs in front of the hand. The second option is to initially grasp with such a grip so that the palms look away from the body, and during lifting, do not change the position of the hands. Both options are good, it is recommended to alternate them from workout to workout.
3. As you exhale, bend both arms, lifting the shells to your shoulders (you can also lift one at a time, but this way the biceps will get time to rest). Be careful not to help the body swing, and also do not pull your elbows forward - they must be fixed. If it doesn’t work, then you have taken too much weight and you need to lower it or lift one kettlebell with both hands at once.
4. While inhaling, slowly lower the shells, but do not straighten your arms to the end, keep your biceps under load all the time.

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Option with lifting one kettlebell with two hands:

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You can also do the exercise first with one hand (all repetitions), and then with the second:

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Concentrated flexion

Even the possibility of cheating is excluded here, the biceps are worked out in isolation, so the working weight will be slightly less.

The technique is as follows:

1. Sit on any comfortable support, spread your legs wider and firmly rest them on the floor.
2. Take a kettlebell with one hand, rest its elbow on the thigh of the same-named leg.
3. As you exhale, raise the projectile, bending your arm. Keep your elbow on your hip.
4. While inhaling, lower your hand in a controlled manner, without unbending it to the end, and immediately do the next repetition.
5. Do the exercise for the other hand as well.

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Reverse grip curls

This option works out the brachialis (located under the biceps) and brachioradialis muscles. Their hypertrophy is no less important for large arms, which is why reverse or hammer grip curls must be included in the program.

The technique is identical to normal curls, only this time the grip will be straight, that is, the palms are facing back. This will make it harder to lift the shells, so take less weight. You can perform both at once with two hands, and alternately with each.

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"Hammers"

These are the same bends, only the grip must be neutral throughout the exercise - palms look at each other:

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Shoulders

Bench press standing

A basic exercise that involves all three deltoid beams, although the main load falls on the front. Can be performed both with two hands at once, or with one. The technique is as follows:

1. Throw the kettlebell (or kettlebell) from the floor onto your shoulders in any convenient way. Stand up straight, feet shoulder-width apart, you do not need to bend them.
2. On exhalation, with the deltoid effort, straighten your arms with shells above your head, while not sitting down or arching your back. The movement should be carried out only in the shoulder and elbow joints - this is the main difference between the bench press and the shvung.
3. As you inhale, slowly lower the shells back onto your shoulders.

© Mihai Blanaru - stock.adobe.com

There is a slightly complicated option - press one kettlebell, holding it by the bottom. It will require more effort to keep the projectile in balance and more stabilizing muscles will be activated. You need to take a little less weight.

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Chin pull

This is also a basic exercise, here the emphasis of the load can be shifted to the front or middle beam:

1. If you take one kettlebell with both hands and pull it towards your upper chest, you are pumping the front deltas and traps.

   

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2. If you take two shells and raise them at a distance from each other (about shoulder-width apart), medium beams work. In this case, the lifting height will be slightly less.
   

These options are an alternative to the barbell pull to the chin with a narrow and wide grip, respectively.

Swing kettlebells

This exercise is isolated and absolutely identical to the dumbbell swings. You can also swing forward to the front beam, swing to the sides to the middle and to the sides in an incline to the rear. An important point - lighter weights will be needed here, about 8 kg. Only sufficiently trained athletes can purely perform such movements, even with 16 kg.

The only option when you can take one shell with both hands is to swing forward:

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Legs

Goblet Squat

The first type of squat focuses on the quadriceps. Also, a good load goes to the gluteal muscles. The hamstrings, calves, extensors of the spine and abs work as stabilizers.

The technique is as follows:

1. Take the kettlebell on the sides with both hands, stand up straight, your legs are slightly wider than your shoulders, your socks look slightly to the sides.
2. Without changing the slope of your back or hunching, squat down so that your hips form an acute angle with the lower leg, that is, below parallel. At the same time, try to keep your knees in front of your socks.
3. Stand in the starting position, do not bring your knees together when lifting. Do not extend your legs to the end, immediately start the next repetition.

A variation of this exercise can be called a squat with a kettlebell on outstretched arms. Here it will most likely be easier for you to catch your balance, but it is more difficult to hold the projectile - only the front bundle of deltoids is working on this.

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Experienced athletes can perform the movement with two kettlebells, thus increasing the load on the legs.

Plie squats

Here, the load is shifted to the adductor muscles of the thigh (inner part), as well as the gluteal muscles. Quadriceps also work, but less.

Technics:

1. Place your feet much wider than your shoulders, and turn your toes to the sides. The projectile is in the hands down, it will be easier to hold it here.
2. As you inhale, lower yourself slowly, as if sitting on a chair. At the same time, the knees look in the same direction as the socks, do not bring them together.
3. Descend to a comfortable depth and, as you exhale, begin lifting, extending your knee and hip joints. Also, make sure that the back does not round, and the knees do not go behind the socks.

© Vitaly Sova - stock.adobe.com

To complicate the exercise, you can take a kettlebell in each hand.

Squats on one leg

Another name for the exercise is “pistol”. In this case, it is performed with weights - a kettlebell, which must be held on arms outstretched forward. Not suitable for a beginner, but for more experienced athletes it is an excellent movement that allows you to pump the muscles of the legs and buttocks well, as well as develop coordination and dexterity.

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To practice the exercise, you first need to learn how to correctly perform a regular squat, then on one leg without burdening (you can sit on the sofa or hold on to the support with one hand) and only then proceed to the most difficult option.

Kettlebell lunges

Lunges are a versatile exercise for the lower body. This is where the quadriceps, hamstrings and glutes work. At the same time, the front of the thigh works more with a narrow and medium stride, and the back and gluteal ones - with a wide one.

In general, the technique is as follows:

1. Take the shells in your hands, stand up straight, legs together.
2. Take a step forward with your left foot, lower yourself down, almost until your right knee touches the floor. You don't have to touch - just go to the deepest possible depth. In this case, the angle between the thigh and lower leg of both legs should be 90 degrees.
3. Return to starting position and lunge with your right foot.

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Kettlebells can also be held overhead - here the shoulders and triceps will work in static, plus in this version it is a little more difficult to maintain balance, which will lead to the connection of more different stabilizing muscles.

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If you have only one kettlebell, you can do each leg separately, while either squeezing the projectile with the same hand each time you lower it, or constantly holding it up.

Romanian cravings

Basic exercise for hamstrings and glutes. Can be performed with one kettlebell or two - depending on physical fitness.

The technique is as follows:

1. Stand straight, feet shoulder-width apart, slightly bent, the projectile hangs in lowered hands.
2. As you inhale, bend forward, while the movement is due to the removal of the pelvis back. The angle does not change at the legs. The tilt depth depends on your stretch. At the bottom, you should feel your hamstrings tighten. The back should never be rounded. Bring your shoulder blades together and watch the position of your back. If you start to push your shoulders forward or bend in the lower back, reduce the weight.
3. As you exhale, return to the starting position. To accentuate the load on the muscles of the legs and buttocks, unbend the torso not by moving the body up, but as if pushing from the floor with your legs and giving the pelvis forward.

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Press

All abdominal exercises with weights are not suitable for beginners who first need to learn how to perform them correctly with their own weight and only then gradually add.

Twisting

This is a classic version of crunches on the floor, only with additional weights. It is most convenient to hold the shell on the chest with both hands. Do not forget that when twisting, you do not need to tear the lower back off the floor - only the shoulder girdle, while rounding in the spine and straining the press.

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Reverse crunches

This is a heavier version of reverse crunches - when you do not pull the body to the motionless legs, but, on the contrary, raise the bent legs, tear off the buttocks and lift them up, tensing the lower part of the press.

Weights can be held here on arms outstretched in front of you:

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Side bar

Here, the oblique abdominal muscles are already working in statics. The kettlebell can be held with the free hand at the shoulder or on the arm extended upward. You can stand in the bar both on the elbow and on the straightened arm.

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Corner on weights

Excellent exercise for the rectus abdominis muscle. The technique is as follows:

1. Place the shells shoulder-width apart so that when you lean on them, your arms are perpendicular to the floor.
2. Sit between the shells, stretch your legs forward, grab the kettlebell handles, straighten your arms. In this case, the pelvis should come off the floor.
3. Raise your legs so that an angle of 90 degrees is formed between them and the body, and hold for as long as possible.

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Complex exercises

Russian swing kettlebell

Russian swings are a popular crossfit exercise that comes from kettlebell lifting, where it is auxiliary. It is similar to standing forward swings on the front deltas, but the movement itself is carried out more by the hips and back, rather than the shoulders and arms.

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There are several options for performing Russian swings, they can also be done with two weights. Exercise well develops the muscles of the shoulder girdle, legs, lower back, explosive strength of the lower body. A good option for beginners who then have to learn the technique of more complex movements - jerks, shvungs, pulls, etc.

Turkish lifting with kettlebell

The Turkish Rise is an example of a functional and efficient movement. Every muscle in your body works in Turkish lift. This exercise also affects shoulder mobility: you will be sure to stabilize your shoulder by rotating it as you complete the task.

Pay attention to an important nuance that ensures the purity of performing the Turkish lift: when you get up, the body should be fully straightened, and at the end and at the beginning of the exercise, the projectile should touch the ground.

© Mihai Blanaru - stock.adobe.com

Kettlebell push

An exercise similar to a standing press, but including leg assistance. Also used in kettlebell lifting and crossfit. Since the push is easier than the bench press thanks to a different technique, the weight should be higher here, which leads to an increased risk of injury. Be careful when increasing your working weight.

Short cycle push technique:

1. Throw the kettlebell over your shoulder with a jerk from the floor.
2. Perform a push - sit down a little and immediately straighten, while sharply throwing the weight up.
3. Lock in the top position for a second, then return the projectile to your shoulder, slightly cushioning with your knees.

The exercise can also be performed with two kettlebells.

Kettlebell jerk into a rack

This exercise also comes from kettlebell lifting. Here the shoulders, trapeziums, extensors of the spine are actively working, the legs are also turned on, but less than when performing, for example, a jerk of a kettlebell in a sitting position.

The technique is as follows:

1. Place the kettlebell in front of you, feet shoulder-width apart.
2. Lean towards the shell while bending your legs slightly. Do not round your back, keep the back arch throughout the entire exercise.
3. Take the kettlebell, make a small swing back and immediately start lifting it up, helping with the body and pelvis. The arm should not bend and unbend - all movement is due to inertia and deltoid and trapezoidal efforts.
4. At the top point, lock in for a second and start lowering. You don't need to put it on the floor - just swing back and rise again.

© Mihai Blanaru - stock.adobe.com

Emissions (thrusters)

Kettlebell throws are a goblet squat with squeezing the projectile over your head simultaneously with lifting.

The projectile in the starting position must be held with both hands on the sides of the handle at chest level. Legs - shoulder-width apart, socks slightly apart. Then there is the usual bending of the legs when squatting to the parallel of the hips with the floor (or slightly lower) and further lifting, while simultaneously straightening the arms along with the kettlebell. Remember to keep your back straight and not hunch over or bend over.

Squat Row

A combination of goblet squats and kettlebell pulls to the chin. Exercise allows you to work out the quadriceps, deltas and trapezius.

Execution technique:

1. Stand with your feet shoulder-width apart and grab the weight by the handle with both hands.
2. Keeping your back straight, do a regular squat.
3. As you exhale, begin to stand up powerfully, while the kettlebell by inertia will continue to go up after straightening the legs. With the effort of the deltas and trapeziums, continue its movement to the upper chest. In this case, the elbows should go up, above the level of the hands.
4. Lower your arms and start a new rep.

© ifitos2013 - stock.adobe.com

Farmer's walk

This exercise develops all the muscles of the legs, strengthens the grip, the muscles of the press and forearms work well here. The technique is simple - take two heavy weights in your hands and slowly walk forward in short steps. At the same time, do not round your shoulders, keep your back straight, and bring your shoulder blades together.

If you have no room at all, you can simply develop your grip and forearm muscles by simply holding the shells in place. A more advanced level is to increase the thickness of the handle, for example by wrapping a towel around it.

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Much more can be said about each of the exercises described, and in no case should the above be taken as a complete guide. Consider this information as the beginning of a new approach to your training.

Kettlebell training programs at home

For men

We will analyze two programs - for beginners and more experienced athletes. It is assumed that you have at least two weights of the same weight. Ideally, there should be more of them (of different weights) or collapsible.

So, a complex for beginners, compiled in the fullbadi style, - at each workout, the same is done and all muscles are worked out:

Thus, you need to practice for several months. How much is individual. Someone needs six months, and someone, even after two months, will significantly increase their working weights and no longer have time to recover.

In the future, you need to switch to split. It can also be taken by more experienced athletes who have to train at home. It uses the classic division into synergistic muscle groups - chest + triceps, back + biceps and legs + shoulders.

For women

Similarly, for women, we give two versions of the program: for beginners and experienced athletes.

Fulbadi for a beginner:

Split for athletes with training experience:

Watch the video: Single Kettlebell Muscle Building At Home Workout (December 2024).