Exercises you can do if you only have a kettlebell at home

Want to exercise from the comfort of your home? If you have a kettlebell , here are 6 exercises you can easily do at home.

Kettlebells are becoming increasingly popular among fitness enthusiasts due to their many benefits, including increased strength and flexibility, fat burning, and easy portability.

The website purefitness.es shares the following exercises:

Clean and press with kettlebell:

This exercise is performed with a single weight. Begin by placing the kettlebell on the floor, standing in front of it with your feet slightly wider than hip-width apart. Keeping your back straight, squat down and firmly grasp the kettlebell. Use your other hand for support and balance.

• With an explosive movement, lift it and extend your arm.
• Hold the position for a few seconds before performing the next repetition.
• In this exercise, you must pay special attention to the movement of the weight.

Kettlebell deadlift:

Similar to squats, it is performed with a single kettlebell:

• Hold the kettlebell with both hands, in a squatting position, with your knees bent.
• Keep your back straight and your abs contracted, stand up pushing your hips and contracting your glutes.
• Perform the repetitions by lowering the kettlebell to the floor and raising it again.

Kettlebell squats:

The usual squat with added weight.

• Grab the kettlebell by the sides with both hands, get into a squat position, with your legs slightly wider than hip-width apart, and your toes pointing forward.
• As you lower yourself to a 90-degree position, parallel to the ground, keep your elbows in front, approximately at knee height.

Military press with kettlebell:

• Holding a single kettlebell by the handle, push it upwards above your head until your arm is fully extended.

• When you finish the exercise with one arm, move on to doing the repetitions with the other.

• Important: Do not use your legs to climb and always make sure to keep your back straight and firm.

Kettlebell twist:

• Sitting on the floor with legs stretched out, we grab the kettlebell with both hands.

• Lift your legs and keep them semi-flexed, while twisting your torso from side to side.

Kettlebell swing:

• Separate your feet, a little wider than your hips, it's important to keep your toes pointed outwards.

• Hold the kettlebell with both hands and, maintaining a slight bend in your knees, push your hips back.

• The movement is from the hips, the arms should maintain strength, but not be rigid, pass the kettlebell under the legs and with a hip swing place it at eye level, keeping the arms straight.

• Let inertia help you perform the repetitions.