fit womens weekly blog

The 5 Best Kettlebell Exercises And Some Modifications

Okay, let’s just get right to it.

I always hate when people blab on and on trying to set up the article they’re writing.

So here are my 5 best kettlebell exercises

(And some modifications to change them up)

Exercise #1 – The Swing

the kettlebell swing
the kettlebell swing

Come on, you know that was coming. But the kettlebell swing is probably the best kettlebell exercise.

First, it’s easy to learn with some basic drill work.

And second, it’s downright intense and works some of the most important muscles in the body… your entire posterior chain (back down to hamstrings, even your feet).

Here’s how to get the most from your kettlebell swings:

Modification #1 – Go Heavy

heavy kettlebell swing

When you go heavy, you’ll get your heart rate through the roof. Plus you’re focusing on pure power production from your hips.

Make sure your technique is on point. If it’s not you can easily get pulled out of position and injure yourself.

If you need help, checkout my program Strong to learn kettlebell technique.

Modification #2 – Go Double

double kettlebell swing

Using two kettlebells always makes things more intense. A double kettlebell swings allow you to go heavier, even when you don’t have a heavier kettlebell.

Try using two 26lb kettlebells and you’ll immediately feel the difference.

Also notice how my hands are positioned. This makes it easier on your technique.

Modification #3 – Pull The Kettlebell Back Down

Finally, don’t just let gravity bring the kettlebell back down to you, pull it or push it… depending on how you look at it.

When you bring the kettlebell back down with force, it not only speeds things up which makes it more cardio intensity, but you have to load your muscles faster.

Exercise #2 – The Snatch

the kettlebell snatch
the kettlebell snatch
the kettlebell snatch

The snatch is all about answer the question… at what level is your cardiovascular fitness?

Doing snatches quickly and for speed will get your heart rate so high, you’ll be on the ground gasping for breath. Not even burpees are as heart rate intensive… except maybe box over burpees. But those are just dangerous. Although I do love them.

I don’t have any modifications for the snatch. But in my programs, I can teach you step-by-step.

The snatch is a little too technical to get into how to do it here. But if you need snatch help… or if you can’d seem to do one without your wrist hurting… or if you feel unstable… join my program Strong.

I have an entire training series on the kettlebell snatch. I break it down in pictures, video, slow motion video, drills and more. Plus I’m there to look at your form if you want.

Working out hard? – Not getting results?

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Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Exercise #3 – The Deadlift

the kettlebell deadlift
the kettlebell deadlift

Deadlifting can be a great kettlebell exercise, but it will require some heavier kettlebells.

By the way, just incase you’re wondering why it’s called the deadlift… it’s because you’re picking dead weight off the ground. I’m not a big fan of the name but the exercise is so good for you.

Here’s how I would progress:

Step 1 – Master technique with a light kettlebell. I usually start my clients off on a small 26lb kettlebell so they can master the hip hinge.

Step 2 – Once you groove your form, you’ll be able to get up to a 50lb kettlebell or above pretty quickly pretty quickly.

Step 3 – Use double kettlebells.

the double kettlebell deadlift
the kettlebell deadlift

One of my favorite ways to deadlift is using two 50lb kettlebells or heavier.

Take a narrow stance with your feet about six to eight inches apart. Squat down and lift both kettlebells up. Drive through your entire foot and squeeze your butt at the top of the move.

Exercise #4 – The Get Up

the get up
the get up
the get up

The get up is one of the exercises everybody wants to learn when they get into kettlebells.

It looks technical and cool. It’s also a intense move that requires stability, strength, focus and breath.

Like the snatch, the full get up is a technical exercise with lots of different steps… some of them small but very important. So if you really want to learn, go join Strong. I have the most detailed breakdown of the get up making it very easy to learn.

Here’s a great place to start, the quarter and the half get up.

Once you groove these positions and get good at using a heavier weight, the rest of the get up should not be a problem for you.

Plus practicing these two moves will make your shoulders stronger and help you master using your legs to start the get up movement.

Exercise #5 – Double Clean to Squat

double clean to squat
double clean to squat

Double kettlebells are back. I love them. I actually have a new program called Double Trouble that’s 20 workouts of all double kettlebell exercises.

The double clean to squat is a great exercise for your entire body.

Holding the two kettlebells in rack, especially if they are pretty heavy, will help build strong shoulders.

Squatting with two kettlebells will work your core like you’ve never felt during a squat before.

And of course with two kettlebells, you should be able to get heavy enough to challenge your legs.

Here are a couple things to think about.

#1 – Don’t get lazy with your rack position.

When you hold your racked kettlebells, grip the handles hard and hold your elbows high. I’ve seen too many women get lazy and then the kettlebells roll off their arms when they are starting to squat back up.

Don’t get lazy. Brace hard and squeeze those handles.

#2 – Brace your body early.

Bracing is really important, especially when you’re going a little heavier than normal.

So before you even start your squat, twist your feet into the ground to turn your legs on.

Suck in some air, hold your breath, and squeeze your abs hard.

Squeeze the handles of your kettlebells to turn your arms on.

By bracing correctly, you’ll feel the difference. Breath at the top before you do your clean to get ready for the next squat.

#3 – Drive through your feet.

Last tip. Feel the ground with your feet and push the earth away from you. For some reason, when I think of pushing the earth away from me, I always squat a little better.

Throughout the squat, focus on your feet and drive through them to create the strength you need.

This Is Only The Beginning

Yes, these are my current 5 best kettlebell exercises, but why stop at only 5?

There are so many kettlebell exercises to help you get in the best shape possible.

I wrote a blog post here to help you pick the best equipment to get started with kettlebell training.

If you want more in-depth help learning, please go checkout Strong. Even though it’s an online training program, you get access to me personally for help through our private Facebook Group.

You can upload video of you doing the moves and I can help correct any issues you might be having.

And that’s just the start.

Let me know what you’re favorite kettlebell exercises are in the comments below.

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

Working out hard? – Not getting results?

You need to hit your Reset Button!

Take my Reset Fitness Analysis. Based on your answers, I’ll match you up with the 7 day reset program for free. You’ll start burning fat again… you’ll sculpt tight muscle definition… and you’ll get stronger faster.

Click the button… take 60 second quiz… get started FREE!

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