Fitness

7 Kettlebell Exercises For Small Spaces

Swing, swing.

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“Most kettlebell movements can be done in just the space of a yoga mat,” says Katie Kollath, a certified personal trainer and co-founder of the LGBTQ women-owned online personal training business Barpath Fitness. Just make sure your form is on point for every move.

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Kettlebell Goblet Squat

Kollath recommends mastering some basic moves like the goblet squat first. You’ll cradle the bell securely in your hands, keeping it close to your chest. Imagine sitting back onto a very low chair, and use your glutes to help bring you back up to standing.

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Kettlebell Deadlift

Grasp the handle with long arms in both hands, with the bell between your feet. Hinge at your hips and reach your butt back toward the wall behind you. Use your hamstrings and glutes to guide the movement. Keep your back neutral the whole time.

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Kettlebell Shoulder Press

Hold a lighter bell in one hand at shoulder level. If it’s too heavy, hold it with both hands in front of your chin. Squeeze your glutes so you’re pressing up without arching your lower back (that will hurt long term).

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Kettlebell Row

Just like with the deadlift, hinge at your hips (butt back!) and keep your spine neutral. Kollath recommends starting this move with both hands on the kettlebell before transitioning to doing the exercise one side at a time.

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Kettlebell Swing

With a hinging motion, drag then snap the bell behind you like a football, trying to keep it above your knees. Use the momentum from your hips to let it float out to your chest level, then back down. Swings will boost your conditioning and full-body strength.

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Kettlebell Clean

Once you know how the basics, it’s time to learn cleans. Start with the bell between your feet, hinge your hips, grasp with one hand, and explode up. Keep the bell close to your body. Flip your arm under it so that it rests near your armpit at the top of the lift.

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Design Your Own Kettlebell Flow

“A kettlebell flow is simply choosing movements and performing those exercises back-to-back,” Kollath says. Kettlebell squats go well into shoulder presses, and cleans flow well into squats then presses. Get creative and don’t forget to breathe.

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