Three Simple Kettlebell Exercises to Build Strength and Help You Move Better

Think about an average day and all the ways we move throughout the day. Possibly there are some movements we feel weakness in, such as putting something heavy or awkwardly shaped up on a high shelf, or sliding the couch over to vacuum under it, or pulling weeds in our garden, or squatting down to pick up the grandkids. And maybe our endurance level is on the low side, and we tire easily. As we age strength and stamina decrease unless we challenge our muscles and cardiovascular system through exercise.

There are many exercises we can do to improve our overall self, but I’m going to focus on three kettlebell movements, the kettlebell deadlift, goblet squat, and suitcase carry. These three exercises also encourage grip and forearm strength which is important to maintain as we age.

Kettlebell Deadlift
One of the fundamental movements in kettlebell training is the kettlebell deadlift. This one exercise strengthens the entire posterior chain, the forearms, grip, and core.

How to do it
Stand with the kettlebell directly underneath you between your feet with the feet about shoulder width apart, a little more, or a little less depending on you, and angle the toes ever so slightly out, about 10 degrees. The kettlebell should be centered directly beneath you and lined up with your ankles.
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Push the hips back while keeping the spine long (hip hinge), give a slight bend to the knees, keep the shins vertical and hook the kettlebell handle with the fingers. Be sure the hips are not above the shoulders while in this position. Keep the upper body engaged, shoulders down and back, and spine straight, chest and eyes forward, and push through the heels to stand up while squeezing the armpits and glutes on the way up. Stay braced in this tall position as if getting ready for a punch and do a quick exhale.

Reverse the movement to lower the kettlebell to the starting position, push the hips back, give a slight bend to the knees, spine long, chest and eyes forward aiming the kettlebell towards the ankles keeping the armpits squeezed and shoulders down (do not shrug). Don’t allow the shoulder blades to separate by rounding the upper back on the way down, keep the armpits tight and chest forward. Repeat for desired number of reps, about ten to fifteen, letting the kettlebell touch the floor each time.

Goblet Squat
Goblet squats are a great way to build leg strength while also strengthening the upper body, grip, and core.

How to do it
Stand tall and hold the kettlebell with the handle facing up in front of the chest keeping the arms and kettlebell close to the body. Feet are about shoulder width apart, find a stance that feels best for you as you squat down. Lower the body as far down as is comfortable while maintaining proper form which is to keep the spine straight and chest forward. Pause at the bottom, lengthen the collar bone by pushing the shoulders back and down, keeping the chest forward. The spine stays long from neck to tail bone, do not round the back, don’t tuck the tail bone, or stick it out, find your neutral spot. Pause a second or two in this position then stand up and do a quick exhale. Repeat for desired number of reps, about ten or twelve.

Suitcase Carry
The suitcase carry is a moving exercise which builds strength with anti-rotation, while strengthening the core, forearm, and grip.

How to do it
Grab a kettlebell with one hand and stand tall while walking forward for 20 to 30 seconds. Stay tall throughout the movement keeping the shoulders back and chest forward. Do not let the weight of the kettlebell round the back or bend upper body to one side, the key is to stay tall and resist the pull of the kettlebell to get the full benefit of the movement. Breath normally and complete two or three times with each hand.

Now that you know how to do these simple and effective exercises aim for three to five sets a few times a week. Or perhaps put 30 minutes on the clock and do what you can within those 30 minutes.