Muscles: 5 best kettlebell exercises to build muscle mass, tone your body

The kettlebell swing is a powerhouse exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back (Image: Canva)

Looking to pack on some muscle? Kettlebells might just be your new best friends at the gym! These versatile weights offer a unique workout experience, engaging multiple muscle groups simultaneously.

If you're ready to take your muscle-building journey to the next level, here are the five best kettlebell exercises to incorporate into your routine:

Kettlebell Swing: Let's kick things off with a classic. The kettlebell swing is a powerhouse exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. Start with a kettlebell on the floor between your feet. Hinge at the hips, grab the handle with both hands, and drive your hips forward to swing the kettlebell up to chest level. Control the descent and repeat for reps. Remember, it's all about the hip thrust, not the arms.

Goblet Squat: Squats are a staple in any muscle-building regimen, and the goblet squat with a kettlebell adds an extra dimension of challenge. Hold a kettlebell by the horns close to your chest, feet shoulder-width apart. Keeping your chest up and core engaged, lower into a squat until your thighs are parallel to the ground. Drive through your heels to return to the starting position. This exercise not only targets the quads but also engages the core and upper body for stability.

Turkish Get-Up: Don't be intimidated by the name ‘Turkish get-up’—it's a fantastic full-body exercise that strengthens muscles from head to toe while improving stability and mobility. Start by lying on your back with a kettlebell in one hand, arm extended towards the ceiling. With your opposite arm for support, perform a series of movements to transition from lying to standing and back again while keeping the kettlebell overhead. It's a slow and controlled movement that challenges coordination and strength in a unique way.

Renegade Row: Ready to challenge your core and upper body simultaneously? Look no further than the renegade row. Begin in a high plank position with a kettlebell in each hand, wrists aligned under shoulders. Keeping your core tight and hips stable, row one kettlebell up towards your hip while maintaining a flat back. Lower the kettlebell with control and repeat on the other side. This exercise not only targets the back muscles but also engages the core for stability.

Kettlebell Press: Finish off your muscle-building routine with some overhead pressing action. The kettlebell press is a great way to target the shoulders, triceps, and upper chest while also engaging the core for stability. Start with a kettlebell in the rack position, elbow tucked in close to the body. Press the kettlebell overhead, fully extending the arm without locking out the elbow. Lower the kettlebell with control and repeat for reps. Be sure to keep your core engaged and avoid arching your back.