kettlebell exercises for athletes

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

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.

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.

  • basketball

    KB Swing

    Figure 8

    Squat Jumps

    Lunge

  • tennis

    One Hand KB Swing

    Snatch

    Bent Over Rows

    Lunge and Twist

  • swimming

    Alternating One Hand KB Swing

    Front Raise and Squat

    Overhead Carry

    Overhead Sit Up

  • soccer

    Goblet Squat

    Russian Twist

    Side Lunge

    Step Ups

  • golf

    Halo

    Pull Through Plank

    Bicep Curl

    Glute Bridge

  • football

    Clean & Press

    Turkish Get Ups

    Farmer Carry

    Romanian Deadlift

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