Gareth Sapstead (AKA The Fitness Maverick) is the King of creativity when it comes to training. If you’ve seen any of his videos, you’ll know exactly what we mean. Consistency is key when it comes to making gains in the gym, but that doesn’t mean you can’t have a bit of fun with your training.

So, we sat down with Gareth to talk about his favourite exercises to complete with a Full Set of Kettlebells. And trust me, even we haven’t heard of most of them. 

Benefits of Using a Kettlebell

Gareth gave us an overview of why he uses kettlebells in his own training and some of the advantages over other equipment.

• With just a single kettlebell you have endless home workout options that are both time-efficient and require little space.

• Because of their unique leverage and loading mechanics, kettlebells place a huge amount of tension on the muscles without as much need for heavy weights.

• This means you can get a great workout from using just a handful of kettlebells, as opposed to an entire stack of dumbbells or a barbell that might take up space you don’t have.

Gareth's Favourite Kettlebell Exercises

6kg Kettlebells - Bottoms Up Kettlebell Press

This movement is all about taking your overhead press to the next level. Holding the kettlebell in a bottoms up position moves the centre of mass above your hand. This requires a lot more shoulder stability which is why you will use a lighter weight than other overhead pressing exercises.

• Start in a seated position holding the kettlebell in one hand in a bottoms up position.

• Hold the kettlebell with a tight grip in front of your shoulder. Your forearm should be completely vertical.

• Press the kettlebell overhead until your arm is fully extended. Return back to the start position and repeat.

Top Tip - Keep your core engaged throughout the movement and push your rib cage down. This will help you keep the kettlebell stable throughout the movement.

8kg Kettlebells - 1 Arm Pistol Curl

Using a dumbbell to perform a curl means it’s easy to swing the weight and allow momentum to do most of the hard work. With a kettlebell pistol curl, tension remains throughout the movement and therefore you’re maximising the use of your bicep muscles.

• Begin standing and hold the kettlebell with one hand in a hammer curl position.

• Keeping your elbow close to your body, curl the kettlebell up towards your shoulder and then control the movement back down.

10kg Kettlebells - Tricep Arm Bars

Lying down to perform this exercise creates a lot of stability so that you can really use your triceps to the best of their ability. Also, by lying on your side you’re fighting gravity and increasing the difficulty of the movement.

• Lie down on an exercise mat on one side of your body with your knees bent and bottom arm extended in front of you.

• Hold the kettlebell in the top hand with your palm facing upward and extend your arm so that there’s a straight line from the kettlebell to your shoulder.

• Bend your elbow until the kettlebell reaches your chest, then extend back to the start position.

• Keep your head turned towards your raised arm throughout the movement.

12kg Kettlebells - Half Kneeling Kettlebell Press

You should add a half kneeling variation of press to your training if you want to work on core stability. Bracing your core is crucial to stop your shifting over to one side with pressing. This is also a great accessory lift for anyone that wants to improve their Turkish Get Up.

• Get into a half kneeling position and hold the kettlebell in one hand.

• Brace your core so that you’re stable and hold the kettlebell in front of your shoulder.

• Push the kettlebell overhead until your arm is fully extended and then return to the start position.

16kg Kettlebells - Rotational 1 Arm Row

Single-sided movements are a great way to tackle any muscular imbalance, especially with a kettlebell that requires more joint stability. Adding the rotation to this row forces you to work on grip strength and maximises forearm strength.

• Begin in a staggered stance and hinge at the hips so that your chest is facing the floor.

• Place one hand on your thigh and hold the kettlebell with a palms down grip.

• Pull the kettlebell towards your hip in a rowing motion and arc it back into an underhand, palms up grip.

20kg Kettlebells - 1 Arm Floor Chest Press

Due to the decreased range of motion, the floor press is a great exercise for building chest and tricep mass without overwhelming the shoulders. With the addition of this being a   single-sided movement you will also be working on core stability. Plus, you can save on space and extra equipment by working from the floor.

• Lie down on a mat with your feet flat and knees bent pointing upwards.

• Hold the kettlebell in one hand by the side of your chest, shoulder level with your palm facing down.

• Press the kettlebell above your chest until your arm is fully extended, then bend your elbow until your arm reaches the floor.

Top Tip - Engage your core so you resist any rotation.

24kg Kettlebells - Goblet Squat

Goblet squats are a foundational exercise that everyone should learn to master. They are a fantastic alternative to barbell squats for anyone that wants to avoid loading the spine or simply doesn’t have the space for a barbell and plates. Holding the weight in front of your chest helps to keep your body upright and maintain good form.

• Start standing with your feet hips width apart and toes slightly pointing out. Hold the kettlebell in a goblet position in front of your chest.

• Squat down until your thighs are parallel with the floor.

• Pause at the bottom and then return to standing.

28kg Kettlebells - Heavy Kettlebell Swing

Swings are the most popular exercise to perform with a kettlebell, but they’re often performed incorrectly. With the swing, remember that it’s a hinge exercise and not a squat, so most of the movement should come from your hips and not your knees. It’s an explosive exercise that will build strength in your glutes and hamstrings.

• Step your feet hips width apart and hold the kettlebell between your legs.

• Make a slight bend in your knees and hinge at the hips whilst you swing the kettlebell back between your legs.

• Using your hips, thrust the kettlebell forwards until it reaches shoulder height.

Top Tip - Try to keep your back neutral throughout the movement. When swinging the weight forwards, squeeze your glutes to activate your posterior chain muscles.

32kg Kettlebells - Romanian Deadlift

This is a bread-and-butter exercise when it comes to building hamstring strength and size.

• Start standing and hold the kettlebell in both hands in front of your legs.

• Create a small bend in your knee and hinge at the hips whilst you lower the kettlebell towards the floor.

• Once the weight reaches your mid shin, you should be able to feel your hamstrings working. Pause at the bottom and then lift back up to standing. 

These are some of Gareth Sapstead's favourite exercises to complete using a full set of Kettlebells. The exercises are suited to all levels, you can switch up the weights and make them lighter or heavier to adapt to your needs.

Written by guest author Eryn Barber.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength ; Misc > Mirafit Ambassadors