Kettlebell Basics

I have almost switched to exclusively working out at home or running outside. Once you invest in a few key pieces of equipment you can really save some money. I found myself paying over a hundred dollars for the gym membership, and only using the same key pieces of equipment every time I went. I decided to make some space in my spare room and create a small home gym for myself. One of the key pieces of equipment I use is the kettlebell.  I love the cast iron kettlebell that I was gifted from Kettlebell Kings. I am currently using the 18 lb. kettlebell. The kettlebell can be used in many diverse exercises. Two of my favorite kettlebell moves are the deadlift and kettlebell swing.

Check out the video below to see me demonstrate these to moves and incorporate them in your own home workout.

Both of these exercises primarily target your hamstrings and glutes.

Kettlebell Deadlift Exercise

Stand with feet hip width apart, right outside of the kettlebell. Grab the kettlebell, while keeping your back flat and your arms straight. (Avoid rounding your lower back) Push away from the ground with your heels and squeeze your glutes at the top.

Kettlebell Swing Exercise

Start with the kettlebell a couple of feet in front of you.  Set up like you did at the bottom position of a deadlift, but reach forward and hike it back into a swing.  Then push your hips forward, snapping them to create explosive movements.  Swing to the top and let the kettlebell fall down with gravity to hips before pushing into a back swing.

Check out other equipment, I used to create my home gym here.  If you are looking for additional workouts check out my past Fitness Friday workout with a fun burpee challenge here.