What are the most challenging kettlebell exercises to progress your functional training?

1 Kettlebell Turkish Get-Up

The kettlebell Turkish get-up is a complex exercise that works your whole body, especially your core, shoulders, hips, and legs. It trains your stability, mobility, and proprioception. To perform it, you need to begin by lying on your back with a kettlebell in one hand and the right knee bent with the foot on the floor. Then roll onto the left side while propping yourself up on the left elbow and hand. Lift the hips off the floor and slide the left leg under the body, placing the knee on the floor behind you. Straighten the torso and lift the left hand off the floor while keeping a straight line from the left knee to the right arm. Rotate the left leg and place it on the floor while pushing off with it to stand up, keeping your right arm locked and holding the kettlebell overhead. Finally, reverse these steps to return to your starting position and repeat on the other side.

2 Kettlebell Snatch

The kettlebell snatch is a powerful exercise that works your posterior chain, shoulders, arms, and core, building explosive strength, endurance, and coordination. To perform it correctly, stand with your feet shoulder-width apart and hold the kettlebell in your right hand with an overhand grip. Hinge at your hips and swing the kettlebell back between your legs while keeping your back straight and core engaged. Drive your hips forward and pull the kettlebell up to your chest, bending your elbow and keeping it close to your body. As the kettlebell reaches your chest, rotate your wrist and punch it up to the sky, locking your arm and extending your body. Lower the kettlebell back to your chest and then between your legs, repeating the swing and snatch motion. Switch hands after a set number of repetitions or time.

3 Kettlebell Windmill

The kettlebell windmill is a dynamic exercise that works your obliques, shoulders, hamstrings, and lower back, and trains your flexibility, stability, and mobility. To perform it, you need to stand with your feet wider than shoulder-width apart and hold the kettlebell in your right hand with an overhand grip. Next, press the kettlebell up to the sky and lock your arm, keeping your shoulder packed and your wrist neutral. Turn your feet slightly to the left and point your left toes out at a 45-degree angle. Keep your eyes on the kettlebell and hinge at your hips, lowering your upper body to the left as far as you can while reaching your left hand toward your left foot. Make sure to keep your right arm straight and the kettlebell in line with your shoulder throughout the movement. Reverse the motion and return to the starting position, keeping your core tight and your back flat. Once you've completed a set number of repetitions or time on one side, repeat on the other side.

4 Kettlebell Bottoms-Up Press

The kettlebell bottoms-up press is a challenging exercise that works your deltoids, triceps, forearms, and core, while also training your grip strength, shoulder stability, and balance. To perform this exercise, you need to stand with your feet shoulder-width apart and hold the kettlebell in your right hand by its handle, with the bottom facing up and the bell resting on your forearm. Then, clean the kettlebell to your shoulder while keeping your elbow close to your body and your wrist straight. Brace your core and press the kettlebell up to the sky, locking your arm and keeping the bell balanced on your forearm. After that, lower the kettlebell back to your shoulder while maintaining control and tension throughout the movement. Finally, switch hands after a set number of repetitions or time.

5 Kettlebell Renegade Row

The kettlebell renegade row is a challenging exercise that incorporates a plank on two kettlebells and alternating rows with each arm. It works your lats, biceps, triceps, chest, and core, and is designed to train your strength, endurance, and stability. To perform it correctly, you should place two kettlebells on the floor slightly wider than shoulder-width apart and parallel to each other. Then assume a plank position on the kettlebells, holding them by their handles and keeping your body in a straight line from your head to your heels. Engage your core and row the right kettlebell to your chest, pulling your elbow back and squeezing your shoulder blade. Lower the right kettlebell back to the floor and repeat with the left one while maintaining square hips and shoulders. Avoid rotating or sagging your body throughout the movement.

6 Here’s what else to consider

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