Kettlebell de luxe | How do I train?

We already announced in the last blog post that this article would come, and we keep our promises. This time, we want to introduce you to some basic rules for correct execution with kettlebells and also show you a few exercises. Are you ready?

First, a few tips for you: Put on sturdy footwear. The goal of many exercises is to set the kettlebell in motion, and for that, a firm stance is essential. Take care of your hands! What does that have to do with sports? In this case, a lot. Kettlebells can cause calluses and eczema on the palms after regular use. Prevent this by properly caring for your hands. Also, chalk or magnesium helps you find a secure grip by increasing friction between your hand and the steel. Of course, you can also wear training gloves; they protect your hands and additionally improve grip. And for an ultimately safe and noiseless workout, get our professional sports flooring for your home.

Now, let's finally start training. You will not only have fun but also train multiple muscle groups simultaneously, strengthen tendons and joints, optimize movement sequences, stabilize muscle attachments, and even reduce the risk of injury. Let's begin your all-round workout!

Recommended: 3x 10-12 repetitions // 30 sec. rest. Try to gradually increase and raise your number of repetitions.
If you are already a kettlebell pro, we recommend circuit training.

Deadlift with Kettlebell

To get to know the kettlebell, we start with a basic exercise. Stand wider than hip-width in an upright position, hold the kettlebell firmly with both hands, palms facing you. Pull your shoulders back, keep your back straight at all times. Now, inhale and bend forward with a straight back while simultaneously pushing your hips backward. The kettlebell moves straight down toward the floor, shoulders remain pulled back. Then, exhale and straighten up again.

Important: Try this exercise slowly 3-4 times first. Control your movements and body, pay attention to correct posture, and get to know this exercise. Only then increase the speed.

Target muscles: entire back muscles, gluteal muscles, core

Goblet Squat

Now combine your kettlebell with a squat. For this, grasp the handle of a kettlebell with both hands and hold it close to your chest. Stand slightly wider than hip-width, feet turned slightly outward. Now perform a squat by bending down with a straight back in a controlled manner. Push your hips backward, your upper body naturally leans slightly forward, but your knees never extend beyond your toes. Sit as deep as you can, try to reach a 45° angle. Then push yourself back up into full extension using the strength of your heels.

Target muscles: entire back muscles, gluteal and thigh muscles, shoulders and biceps

Where is the swing, you ask? We'll explain it now. Nevertheless, the slow exercises are also part of kettlebell training.

Kettlebell Swing

For this, again grasp the handle of a kettlebell with both hands and stand upright, shoulders pulled back. Raise your arms at a 45° angle so that you hold the kettlebell stretched out in front of your chest. Now perform a squat again by pushing your hips backward and bending down while keeping your back straight. At the bottom, generate the necessary momentum with your kettlebell. Swing it backward between your legs and then upward with momentum, arms and legs remain extended. Do not bring the kettlebell higher than chest height, then return to the squat, swinging the kettlebell between your legs and coming up again with the forward movement.
The movement comes from your hips.

Target muscles: entire back muscles, gluteal and shoulder muscles

Lunge with Rotation

Yes, now we do lunges. How to do a lunge? Stand upright, shoulder-width apart, and step one leg far back. The weight on the back leg is on the toes, heel lifted off the ground, and the front leg is fully on the ground. The weight should be evenly distributed. Then the back leg moves toward the ground, the front leg bends equally but never extends beyond the toes. Just before touching the ground, push yourself back up, keeping your upper body straight. That's the basic exercise, but that's not why we're here. Now grab your kettlebell! Get into the starting position, swing the kettlebell from the front with a slight body rotation past the front leg to the side while going deep. Don't underestimate the momentum of the kettlebell; it will challenge your balance significantly. Still, swing the kettlebell up to shoulder height. With the rotation back to the center, lift your body until your legs are extended, then swing again to the side and lower down. After your repetitions, switch legs and train the other side.

Target muscles: shoulder muscles, lateral abdominal muscles, gluteal and thigh muscles, calf muscles

Around the Leg

This exercise is again performed in a squat position, but this time you don't have to go as deep. The upper body leans slightly forward, hold your kettlebell firmly in your right hand. Move it from front to back between your legs, where your left hand meets it and takes the kettlebell. Now move it forward with momentum past your left leg to the back. After swinging it around one leg, it slides back through the legs. The other hand meets it there, grabs the kettlebell, and swings it outside the right leg. This creates a circular, flowing movement that looks like a figure 8.
After completing 2 sets of 10 repetitions, switch sides and circle in the opposite direction.

Your upper body holds this position and your back remains straight. Work with momentum here as well.

Target muscles: lateral abdominal muscles, gluteal and thigh muscles

You have just gained a small insight into an incredibly effective kettlebell training. But we promise you, these special weights have much, much more in store for you. Order our kettlebells now in pre-sale and be one of the first to hold them in your hands.