{"id":6735,"date":"2018-11-14T08:30:17","date_gmt":"2018-11-14T08:30:17","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=6735"},"modified":"2025-02-21T11:20:53","modified_gmt":"2025-02-21T09:20:53","slug":"best-kettlebell-exercises-building-strength","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/best-kettlebell-exercises-building-strength\/","title":{"rendered":"What are the Best Kettlebell Exercises for Building Strength?"},"content":{"rendered":"

The overall benefits of kettlebell exercises are legendary. They are a great cardiovascular workout in addition to being a superb way to build your overall strength. Before we delve into what kettlebell exercises<\/a> we recommend for building strength, let\u2019s first look at how you would go about building muscular strength in the first place through any style of exercise.<\/p>\n

Great kettlebell exercises<\/h2>\n

How do we build muscular strength?<\/strong><\/h2>\n

Muscle is made up of protein. Every time we exert force onto our muscles \u2013 through weight-bearing exercises such as weight training or Pilates – they tear microscopically. This doesn\u2019t cause much damage \u2013 besides possibly fatigue \u2013 and the muscles rebuild themselves using the protein that is present in them. We can aid in this rebuilding by taking protein shakes<\/a> made up of, for example, whey protein, so that the muscles have more protein to use during the rebuilding. This increases muscle strength.<\/p>\n

What kettlebell exercises are good for building muscle strength?<\/strong><\/h2>\n

Just as is a dumbbell or a barbell a kettlebell is a piece of gym equipment that can be used by gym goers to build strength and muscle. Using a kettlebell instead of the \u2018usual\u2019 free weights provides an interesting variation on routine exercises.<\/p>\n

One such exercise is the squat. Using a kettlebell, which is hugged against your chest during the movement as opposed to holding one dumbbell in each hand, forces your legs to work more as you come up. This is\u00a0 because \u2013 as opposed to the bodyweight squat \u2013 you are needing to bring up your upper body as well as the kettlebell.<\/p>\n

Here\u2019s how to do this:<\/h4>\n
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  • Stand with your feet hip distance apart. Swing the kettlebell up and catch it on the sides. The kettlebell should be touching your chest.<\/li>\n
  • Keep your elbows pointing down and towards the inside of your knees. Make sure that your shoulders are retracted.<\/li>\n
  • Push your tailbone out and keep your feet flat on the floor. Go down into a full squat.<\/li>\n
  • Squeeze your glutes, brace your core and drive up from the bottom of the squat. When you come up lead with your head and not your lower back.<\/li>\n
  • Do as many reps until your desired results have been achieved.<\/li>\n<\/ul>\n

    Watch a video of how to do this:<\/p>\n