Kettlebells are a gym favourite, and easy to understand why! They provide an effective full body workout, by working key parts of the body through a variety of exercises.
Follow these five kettlebell workouts from Greatist to stimulate those glutes!
Kettlebell Swing
Three sets of 20 repetitions
- Stand with feet a little wider than shoulder-width apart.
- Hold a kettlebell with both hands, keeping arms straight.
- Bend knees slightly, hinge forward at hips, and maintain a flat back.
- Swing the kettlebell back between your knees.
- Use the momentum to return to standing, drive your hips forward, and squeeze your glutes.
- Bring the kettlebell up to shoulder height, still keeping arms straight.
Video demonstration - https://www.youtube.com/watch?v=YSxHifyI6s8
Kettlebell Romanian Deadlift
Three sets of 10 repetitions
- Stand with feet shoulder-width apart.
- Grab a kettlebell with an overhand grip and straighten your arms.
- Bend knees slightly and send hips back, hinging at hips.
- Drive your feet into the floor and stand, like you’re pushing the floor away. Repeat.
Video demonstration - https://www.youtube.com/watch?v=Uc5rP5xs7qQ
Kettlebell High Pull
Three sets of 20 repetitions
- Place the kettlebell in front of you.
- Start in a squat position and grab the kettlebell with an overhand grip using both hands.
- Explosively drive upward. As you stand, bring the kettlebell under your chin and lift elbows above shoulders.
- Return to a squat position and repeat.
Video demonstration - https://www.youtube.com/watch?v=Li4g5p6s2eM
Kettlebell Renegade Row
Three sets 10 repetitions (each side)
- Place two kettlebells shoulder-width apart on the floor.
- Start in a push-up position, with hands gripping the kettlebell handles. Keep arms straight and make sure wrists are facing one another.
- Lift right hand off the floor, gripping the kettlebell and drawing elbow back behind you.
- Return the kettlebell to the floor and do a push-up. Repeat on the other side.
Video demonstration - https://www.youtube.com/watch?v=te1rv8hxg-k
Kettlebell Front Squat
Three sets of 10 repetitions
- Grab the kettlebell with your right hand.
- Straighten left arm out to the side for balance.
- Start in a low squat position. Engage your core, then stand straight up.
Video demonstration - https://www.youtube.com/watch?v=wRmiqpizfNM
Want to try these exercises? Download our free Day Pass here to carry out these exercises in our facilities!