Contrary to common belief, you don’t have to run for hours or lift heavy barbells over your head to make progress in your fitness journey. Seated exercise is a great way to move your body, and it’s probably a lot more versatile than you might think.

In this blog, we will provide you with over 20 different exercises you can do whilst sitting down, using just a Kettlebell. And we promise, you will get a sweat on!

The Benefits of Seated Exercise

Seated exercise, when done correctly, offers similar results to other forms of physical activity: It burns calories, it builds and tones muscle, and it gets your heart rate up. But seated exercise has several additional benefits -

• It keeps pressure off your joints, which reduces the risk of injury or discomfort. This is particularly helpful for people who suffer from, or are prone to, problems with their lower back, hips, knees or ankles.

• It reduces the risk of falling.

• A fit-for-purpose seated bench offers your body guidance by giving direct feedback through touchpoints with your body.

• The right bench provides support where your body needs it and helps keep your spine neutral.

What Equipment Will You Need for a Seated Kettlebell Workout?

The answer is in the question. You will need at least one kettlebell of moderate weight and somewhere you can sit safely whilst doing your exercises. Ideally, you would use a seated bench with a slight incline and a sturdy frame. You don’t want your seat to move or fall over when you exercise.

Specialist seated benches, such as our Seated Utility Bench, are ideal for this type of workout. The firm build of the bench makes for a durable piece of gym equipment whilst its padded backrests offer support in all the right places. Plus, due to its T-shaped base, you can place your feet firmly on the ground without anything getting in the way.

Once your set up is in place, it’s time to start moving!

Seated Kettlebell Exercises

We’ve put together a range of different exercises for you to try. The movements are split into four different categories, each focussing on different muscle groups in your upper body. We encourage you to pick one or two exercises from each category. If these exercises are new to you, we recommend starting with a lower set X rep scheme. For example, you could start with 1 or 2 sets X 6 reps. If that feels easy, feel free to add more sets and reps!

For most exercises, you will sit up straight on the bench, resting your back against the pad with your feet firmly planted on the ground. This position optimally supports your back and reduces the risk of injury. For a few exercises, an alternative set up is indicated.

Lower Back

Seated Deadlift

Hold your kettlebell with both hands and straight arms, lean your torso forward until the bottom of your kettlebell touches the ground. Inhale, brace your core, and bring your torso back to the starting position.

One Leg Circles

Lean your torso forward and hold the kettlebell in one hand. Guide the kettlebell around one of your legs, swapping hands halfway through. This challenges your lower back, arms and coordination.

Figures 8s

Level up! Lean your torso forward. Guide the kettlebell around both legs, swapping hands halfway through, to make 8-figures.

Over and Unders

This exercise has the kettlebell move vertically as well. Sit up straight and bring your feet and knees together and guide the kettlebell over and under your legs.

Upper Back

Bent Over Row Arm (Single)

Lean your torso forward, keeping your kettlebell at arm’s length. Pull the kettlebell towards your chest. Slowly lower the weight back to start.

Bent Over Row (Double)

Similar to the above. Use both hands to hold the kettlebell.

Upright Row (Single)

Similar to the bent over row. Sit upright, keeping your kettlebell at arm’s length. Pull the kettlebell up towards your chest before slowly lowering it back to start.

Upright Row (Double)

Similar to the above. Hold your kettlebell with both hands.

Shoulder Shrug (Single)

Hold your kettlebell in one hand at your body’s side. Shrug your shoulder towards your ear (keep your arm straight!) before returning to the starting position.

Shoulder Shrug (Double)

Similar to the above. Hold your kettlebell with both hands in front of your body.

Chest, Shoulders and Arms

Chest Press

Hold your kettlebell with both hands in front of your chest. Press the kettlebell away from your chest. Make sure your spine stays aligned to the bench. Return to the starting position. If you want to make it harder, slow the movement down. For example, take five seconds to press the kettlebell away and another five to bring it back in.

Bicep Curl (Single)

For this exercise, you can either keep your back against the pad, or lean your torso forward and rest the elbow of your working arm against your leg. If you want to support your back, we recommend the first option. Using an underhand grip, curl the kettlebell to your shoulder before slowly returning it to the start position.

Bicep Curl (Double)

Similar to the above. Use both hands to curl your kettlebell.

Reverse Curl (Single)

Similar to the above. Use an overhand grip this time.

Reverse Curl (Double)

Similar to the above. Use both hands.

Front Press

Hold the kettlebell with both hands in front of your face. Extend your arms so the kettlebell ends above your head.

Shoulder Press (Single)

Similar to the front press. Hold the kettlebell with one hand. The ‘bell’ should rest on your shoulder. Drive the weight up in a straight line. Slowly return to the starting position.

One Arm Curl to Press

This is a combination of the bicep curl and shoulder press. Curl the weight to your shoulder, then drive it overhead.

Overhead Tricep Extension (Single)

Start by holding the kettlebell over your head with straight arms. Slowly bend your elbows so that the kettlebell finishes behind your head. Bring the kettlebell back to the starting position. Be careful, ask someone to spot you if needed.

Overhead Tricep Extension (Double)

Similar to the above. Use both hands to hold the kettlebell. 

Core

Side Bends

Sit up straight while holding the kettlebell to one side of your body with a straight arm. Allow the kettlebell to ‘pull’ your body sideways (not forward!) before returning to the starting position.

Torso Twist

Hold the kettlebell in both hands. Bring the kettlebell from one side of your body to the other. Want to make it harder? Lift both your feet off the floor!

Static Hold Over Shoulder

Hold the kettlebell with both hands and place it over your shoulder. The kettlebell is not allowed to touch your shoulder. This is a great exercise to train your core stability.

Now it’s time to choose the exercises you want to use for your personal workout. There are plenty of combinations possible – make sure to mix things up every now and again. And above all, enjoy it!

Written by guest author Liz Van Ingen.

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Tags: Equipment > Benches ; Exercise Type > Strength