How to Work Out With One Kettlebell at Home

A kettlebell can provide an efficient workout, combining dynamic movement with cardiovascular exercise and weight training for building muscle. Ketlebells are great for home gyms as they do not require a lot of space and even a single weight can help you achieve a whole-body workout in a short amount of time.

Things You'll Need

  • Kettlebell - your choice of weight
Show More

Instructions

    • 1

      Do the One-Arm Swing. Stand with your feet about shoulder-width apart and the kettlebell about six inches in front of you on the floor. Reach down with your right hand, squatting slightly, and grasp the kettlebell. Maintaining the squat, lift the kettlebell between your legs, stopping at thigh height. Swing the bell back through your legs, then straighten your legs as you swing the weight forward, finishing with your arm parallel to the floor. Repeat by lowering into a squat as you swing the weight back through your legs with a fluid movement. Repeat the exercise for at least thirty seconds, and up to a minute, per arm.

    • 2

      Do the One-Arm Snatch. Start in the same position as the One-Arm Swing, lifting the weight between your legs and swinging it forward and upward. Instead of stopping a chest level, swing the weight straight up above your head. The bell will flip from the front to the back of your hand, so be sure to control it. Repeat for up to one minute per arm.

    • 3

      Do the One-Arm Clean. Start with the kettlebell in the same position as the One-Arm Swing and hike it up through your legs. Straighten your legs and back. Bending your elbow, lift the weight to chest height, then lift it over your head straightening your arm. Bend your elbow as you lower the weight back to chest height, then swing it back down between your legs. Repeat for up to a minute with each arm.

    • 4

      Do the One-Arm Bottom-Up Clean. Stand straight, holding a kettlebell next to your side like a suitcase. Bend your elbow close to your waist, lifting the weight to shoulder height. Lower the weight again and repeat.

    • 5

      Do the Kettlebell Sots Press. Start in a full squat with your feet at shoulder width and the kettlebell between your feet. Remaining in the squat position for the entire exercise, grab the kettlebell with one hand. Bend the arm at the elbow bringing the weight to your shoulder, then straighten the arm above your head. Lower the weight to shoulder height again, with a bent elbow, then lower it between your legs. Repeat for up to a minute with each arm.