Kettlebells are great for strength training. Yes, they can be used interchangeably with dumbbells or other free weights, but they’re specifically useful for exercises that require you to exert maximum force in a short amount of time.
Why? Because kettlebells are shaped differently than traditional dumbbells and require different muscles to work. You can also do many exercises using just a kettlebell, like overhead presses or overhead squats. It also requires more wrist motion, so your wrists and forearms get a little extra work. They’re very versatile, meaning you can get a full-body workout using just a kettlebell set. In this blog, we will provide you with different seated exercises that will make you sweat crazy using just kettlebells.
Simple Seated Kettlebell Exercises
Muscle Mad has put together a range of different exercises for you to try, each focussing on different muscle groups in the core, lower & upper body. We recommend you start with lesser weights and gradually increase the weight, reps and sets as you get comfortable with the form. Also, if you are new to kettlebell workouts, please do them under supervision. The best thing is you can do all the below exercises using a rubber hex dumbbell set which requires lesser supervision, and most people are comfortable with them. So, read on.
Seated Row Deadlift
Sit straight on a gym bench. Hold a kettlebell with both hands, moving your upper body (torso) forward, and place the kettlebell on the floor. Inhale and get back to the starting position lifting the kettlebell. This exercise is very much like the Romanian deadlifts, only done sitting.
One Leg Circle
Take a leg forward while sitting on a gym bench. Hold a kettlebell in one hand and move it around the leg by bringing the torso forward and swapping the kettlebell to the other hand. This is a great exercise for arm and lower back coordination. You can level up this exercise by using both legs, moving the torso forward, and swapping the kettlebells to the other hand while passing through the other leg making an 8 S figure.
Bent Over Row Arm (Single & Double)
Hold a kettlebell, move your torso forward, pull the arm up, hold for a second or three breaths and release the arm back to the start position. You can do advancement in this exercise by using a kettlebell in both hands. Mind your back while holding two kettlebells, check on the form. If you feel you’re losing the form, sit back straight and start again. This exercise can also be performed smoothly using a rubber hex dumbbell set.
Upright Row (Single & Double)
Very similar to bent-over rowing, this exercise is done by sitting upright, holding a kettlebell in one and, or both hands (as per the comfort), pulling them up to the chest and releasing it.
Shoulder Shrug (Single & Double)
Hold a kettlebell in one hand or both, sit upright and keep your arms straight, shrug the shoulder by bringing them closer to the ear, hold on for three breaths and release.
Bicep curls are one of the most popular exercises in gyms. You can perform them with any type of equipment, including a kettlebell, Y-bell, dumbbell, or weight plates. To do bicep curls, rest the kettlebell in your hands so that the handle is facing toward you. Place your arm on the pad and lean over your working leg so that your arm is parallel to the floor. Then curl the kettlebell up and over so that your hand touches your shoulder before slowly returning it to the starting position.
Overhead Tricep Extension
Hold the kettlebell with straight arms, then bend your elbows so that it finishes behind your head. Bring the kettlebell back to the start position. If needed, get help from someone else to spot you.
Widen your stance and hold the kettlebell at shoulder level with a straight arm. Sit up straight and allow the weight to pull you sideways before returning to the starting position. You are targeting your core muscles here.
Work on your core by holding a kettlebell in both hands and swinging it from side to side. To make it more challenging, lift both your feet off the floor.
We hope these kettlebell exercises made you more enthusiastic about trying them and incorporating them into your workout routine. You can also try a few more kettlebell exercises like the kettlebell swing, rowing, squats etc. We at Muscle Mad love to help people achieve their fitness goals, and we’re sure that you’ll find our gym equipment helpful in kick starting your fitness journey.
If you’re looking for gym equipment to start your fitness journey, look no further than Muscle Mad—our one-stop shop for all the premium quality functional fitness equipment delivered conveniently right to your doorstep.