Since Kettlebells are #9 on my list of How to Create an Inexpensive Home Gym, I thought I would explain why and what you can do with them.

For those who do not know what a kettlebell is exactly, it’s a cast iron weight, which looks similar to a cannonball with a handle. These exercise tools have become extremely popular. Exercises with kettlebells help increase strength, endurance, and balance. They challenge the muscular system and the cardiovascular system.

Kettlebell Safety is Always Important

Just like using weight machines, there are a few rules of safety to follow when working out with kettlebells weights. As always, it is very important to stretch before using weights to loosen each muscle group and prepare them to be lifting extra weight. If you do not stretch before using any weight, tears, strain and other injuries can happen to your muscles.

Always learn how to perform each exercise before attempting. Practice without the kettlebells in your hands first and perform the exercise. Once you feel you have the correct form and technique, then you may add the kettlebells to your exercise. Using the correct form will result in more effective workouts, unlike when you perform them with the wrong form, which can lead to injuries or just no results.

Kettlebell Workout Exercises

1) Kettlebell Floor Press

To perform the Kettlebell Floor Press, begin by lying on your back holding a kettlebell in each one of your hands. Then, by altenerating your arms, push one kettlebell up at a time. Be sure to slightly rotate your trunk when pressing the kettlebell upward. Then, repeat with the other arm. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set. This is a good reason to have adjustable kettlebells or a variety of different weights.

2) Kettlebell Squat

To perform the Kettlebell Squat, begin by hold a kettlebell in each hand and hold them in front of you at chest level. Then, stand with feet shoulder width apart with your knees bent slightly. Slowly descend downward a your knees and hips. Keep your back straight, but can lean slightly forward. Then, once you are as far as you can go, drive upward with your legs. Do not just stand up. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set.

3) Kettlebell Swing

To perform the Kettlebell Swing, begin by holding a single kettlebell between your legs and slightly bend your body forward with your back flat. Then, swing the kettlebell backwards and forefully swing it forward to chest level. Be sure to keep your arm straight and with force extend your hips, knees, and ankles. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set.

4) Kettlebell Windmill

To perform the kettlebell windmill, begin by placing one arm overhead completely extended with a kettlebell. Lean forward at the hips, keeping your back flat to grab the other kettleball with the free hand. Then, while holding holding the kettlebell over your head, continue to raise and lower the other kettlebell. Perform this exercise for 3 sets, with 10-12 each reps each arm (12 with right arm, 12 with left arm = 1 set). If you are not feeling fatigued after the 12 rep, add more weight for the next set.

These are just a few of the different kettlebell workout options. Trainers and fitness professionals have developed kettlebell exercises for all levels and situations. kettlebells are a fairly inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.