Kettlebell Rack

These exercises zero in on your buttocks, thighs, and back. They may be a good first move to get your kettlebell workout started.

• Muscles worked: glutes, quads, back muscles
• Reps: 6-8

How to do kettlebell deadlifts

1. Stand with feet shoulder-width apart.
2. Place a kettlebell just outside each foot on the floor.
3. Engage your abdominal muscles and draw your shoulders down as you squeeze shoulder blades together.
4. Push hips back and bend knees to reach kettlebell handles.
5. Firmly grip kettlebells, keeping arms and back straight and feet flat on floor.
6. Slowly lift chest and press hips forward until you’re standing up straight.
7. Pause and inhale before lowering your body.
8. Repeat 6 to 8 times. Perform 1 set to start, and work up to 3 to 4 sets as you build up your strength.

This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do some work, most of the effort should come from the hips and legs.

You may need to start with a lighter weight at first to get used to the movement and technique. Keep a firm grip on the kettlebell throughout this exercise.

• Muscles worked: glutes, quads, hamstrings, arms, shoulders
• Reps: Do as many swings as you can manage in 20 seconds while also keeping proper form. Rest for 30 seconds, then repeat.

How to do the kettlebell swing

1. Stand with feet shoulder-width apart, with a kettlebell centered just in front of your feet on the floor.
2. Engage abdominal muscles and roll shoulders back.
3. Push hips back and bend knees.
4. Grab kettlebell with both arms.
5. Inhale and pull the kettlebell back quickly until your wrists are between your thighs and the kettlebell is slightly behind your legs, near your butt.
6. Exhale as you make an explosive forward movement with hips to swing kettlebell upward and out in front of you.
7. Your arms should finish parallel to the floor.
8. In one motion, lower chest towards the floor and push hips back, to swing kettlebell between your legs and behind you.
9. Repeat for 20 seconds. Rest for 30 seconds, then repeat for another 20 seconds. As you build up your strength, try to shoot for 6 to 7 sets of 20 seconds each.

Squats are an excellent lower-body exercise that works many different muscles. Using a kettlebell adds more effort to the squat.

• Muscles worked: quads, hamstrings, calves, glutes, abdominal muscles
• Reps: 6-8

How to do the kettlebell goblet squat

1. Stand with feet a little wider than shoulder-width apart, toes pointed out slightly.
2. Hold a kettlebell with both hands around the sides of the handle, not from the top of the handle, and keep it close to your chest.
3. Slowly bend both knees so that thighs are almost parallel to the floor. Keep elbows forward and back straight.
4. Using your leg muscles, with your upper body still, stand up to your starting position. Your feet should remain firmly on the floor.
5. Repeat 6 to 8 times. Perform 1 set to start, and work up to 3 to 4 sets as you build up your strength.

• Muscles worked: glutes, quads, hamstrings
• Reps: 6-8

Like traditional lunges, kettlebell lunges target the glutes, quads, and hamstrings. It’s an effective balance exercise, too.

You can hold a kettlebell in both hands to increase the difficulty.

How to do the kettlebell lunge

1. Stand with feet together.
2. Hold kettlebell by the handle in your right hand, arm by your side.
3. Keep shoulders back and chest upright.
4. Slowly step forward with left leg, bending knee while keeping right foot in place.
5. Pause for a few seconds, then push down through your forward leg to move your body upward to standing.
6. After you finish your reps on one leg, switch sides so that the kettlebell is in your left hand and your right leg steps forward.
7. Shoot for 1 set of 6 to 8 reps on each leg to begin. Aim to do 3 to 4 sets as you build up your fitness.