ExErcise
recreational athletes CAN BENEFIT from kettlebell exercises.
If you’re looking for a single piece of equipment to perform a variety of exercises, kettlebells are for you.
Not only do kettlebell exercises help you to increase strength, they also help to improve your cardiovascular function. Many of the exercises provide benefits to any recreational athlete - flexibility, agility, speed, stamina, increased cardiovascular function, full-body strength, and focus - regardless of the sport.
kb exercises for any sport
Several of the same kettlebell exercises can benefit recreational athletes in a variety of sports. These exercises include:
KB Swing - works core, glutes, hamstrings, quads, back, delts and arms
Goblet Squat - works core, back, forearms, and to an extent, the shoulders and upper back
Snatch - works glutes, hamstrings, back
Squat Jumps - works quads, hamstrings, glutes and core
Turkish Get Ups - works glutes, traps, lower-back muscles, hamstrings, triceps, lats, and calves
Clean & Press - works deltoids, upper pectorals, and triceps
Lunge - works gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves)
Figure 8 - works primarily the glutes and erector spinae, hamstrings, quadriceps, and biceps; also engages muscles in the calves, upper back, shoulders.
Demonstration Videos
Click a video to view a demonstration of the above exercises.
TRA KB Swing Demo
TRA Snatch Demo
TRA Turkish Get Ups Demo
TRA Lunge Demo
TRA Goblet Squat Demo
TRA Squat Jumps Demo
TRA Clean & Press Demo
TRA Figure 8 Demo
RECOMMENDED kb exercises for specific sports
Below are a few additional kettlebell exercises I recommend for recreational athletes in specific sports. Additional demos for specific sports will be available on my YouTube Channel THE REC ATHLETE. If your sport isn’t listed here connect with me to ask specific questions.
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basketball
KB Swing
Figure 8
Squat Jumps
Lunge
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tennis
One Hand KB Swing
Snatch
Bent Over Rows
Lunge and Twist
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swimming
Alternating One Hand KB Swing
Front Raise and Squat
Overhead Carry
Overhead Sit Up
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soccer
Goblet Squat
Russian Twist
Side Lunge
Step Ups
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golf
Halo
Pull Through Plank
Bicep Curl
Glute Bridge
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football
Clean & Press
Turkish Get Ups
Farmer Carry
Romanian Deadlift
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