Kettlebell Exercises

Lower Body Kettlebell Exercises

The following Kettlebell exercises are designed to improve the strength of the muscles of the lower body. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

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Kettlebell Exercises – Lower Body

To begin with, the following Kettlebell exercises should be performed approximately 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the Kettlebell exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Kettlebell Squats

Begin this Kettlebell exercise in standing with your feet shoulder width apart, your feet facing forwards and a light Kettlebell held in each hand as demonstrated (figure 1). Keeping your back straight, slowly perform a squat ensuring you stick your bottom out (as though you are going to sit in a chair). Your knees should be in line with your middle toes and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Kettlebell Squats

Kettlebell Lunges

Begin this exercise standing in the position demonstrated (figure 2) with your back straight, your feet facing forward and holding a light Kettlebell in each hand. Slowly lower your body until your front knee is at a right angle. Your front knee should be in line with your middle toe and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 2 – Kettlebell Lunges

Kettlebell Swings

Begin this Kettlebell exercise in a squat position, with your feet shoulder width apart and facing forwards, your back straight and holding a light Kettlebell with both hands (between your legs) as demonstrated (figure 3). Keeping your back and elbows straight, simultaneously raise your arms and straighten your legs in a smooth, controlled motion as demonstrated, tightening your buttock muscles. Then return to the starting position. Ensure your knees are in line with your middle toes and do not move forward past your toes throughout the exercise. This exercise should be performed in good posture without pauses, in a fluid, continuous rhythm. Maintain activation of your transversus abdominis muscle throughout the exercise (see Before You Start Pilates). Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. When stopping or starting this exercise, allow a few repetitions to gradually slow or build the momentum of the Kettlebell to reduce strain on the shoulders and lower back.

Figure 3 – Kettlebell Swings

Kettlebell Exercises (Upper Body)

The following Kettlebell exercises are designed to improve the strength of the muscles of the upper body. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. Begin with the basic Kettlebell exercises. Once these are too easy, progress to the advanced and other Kettlebell exercises.

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Basic Kettlebell Exercises - Upper Body

The following basic Kettlebell exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. Generally you should begin with one or two exercises, and gradually add additional exercises over a period of days to weeks provided they are pain free. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets, number of exercises or resistance of the exercises provided they do not cause or increase pain.

Kettlebell Pull Backs

Begin this exercise standing in a lunge position with your left elbow resting on your left knee and holding a light Kettlebell in your right hand as demonstrated (figure 1). Keeping your back and neck straight and your arm by your side, slowly pull the Kettlebell straight up leading with your elbow. Pause briefly at the top of the movement and then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 1 – Kettlebell Pull Backs

Kettlebell Floor Press

Begin this exercise lying on your back, with your feet flat on the floor, your elbows straight and holding a light Kettlebell in each hand directly above your shoulders as demonstrated (figure 2). Slowly lower the Kettlebells, allowing your elbows to move to the side until they touch the floor momentarily, then slowly return to the starting position. Ensure the Kettlebells remain directly above your elbows throughout the exercise. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 2 – Kettlebell Floor Press

Kettlebell Shoulder Press

Begin this exercise sitting on a Swiss Ball and holding a light Kettlebell in each hand as demonstrated (figure 3). Keeping your back and neck straight and the Swiss Ball still, slowly straighten your arms pushing the Kettlebells overhead and then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 3 – Kettlebell Shoulder Press

Kettlebell Rowes

Begin this exercise standing in a semi-squat position with your back and neck straight and holding a light Kettlebell in your right hand as demonstrated (figure 4). Keeping your back and neck straight and your arm by your side, slowly pull the Kettlebell straight up leading with your elbow. Pause briefly at the top of the movement and then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 4 – Kettlebell Rowes

Alternate Kettlebell Floor Press

Begin this exercise lying on your back, with your feet flat on the floor, your elbows straight and holding a light Kettlebell in each hand directly above your shoulders as demonstrated (figure 5). Slowly lower one Kettlebell, allowing your elbow to move to the side until it touches the floor momentarily, then slowly return to the starting position. Then repeat the exercise on the other side. Ensure the Kettlebells remain directly above your elbows throughout the exercise. Perform 1 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 5 – Alternate Kettlebell Floor Press