What Are Some of the Best Exercises to Do With a Kettlebell?

Being a professional cheerleader doesn't only require stamina and coordination. It also requires flexibility and strength. One way to master these qualities is by doing workout routines using kettlebells.

A kettlebell is a dumbbell that looks like a cannonball with a handle on the top. They come in various weights, and you can choose according to the intensity of your workout. Because of its shape, the kettlebell allows you to do cardio and weight-lifting without building too much muscle. It's great when you're trying to strengthen your body while maintaining your pro cheerleading shape.

Here are kettlebell exercises that cater to your specific fitness goals as a pro cheerleader.

1. Kettlebell Swing

Pro cheerleaders perform many jumps, stunts, and basing positions, so you need to work on your leg, hips, and core muscles. The kettlebell swing affects almost all major muscles in your body, but it focuses more on your butt, legs, core, and hips. 

Here's how to properly perform kettlebell swings.

2. Goblet Squat

This exercise targets your glutes and hamstrings. It's like a standard squat, but you're holding a kettlebell in front of your chest, making it harder to stand back up. This challenges your low muscles on a different level.

Here's how to perform a goblet squat.

3. Deadlift

The kettlebell deadlift is also a squat exercise, but instead of positioning the kettlebell in front of your chest, you keep your arms straight and lift the kettlebell just above the knees. Like the goblet squat, this exercise strengthens your glutes, hamstrings, and quads. It also stretches your arm muscles.

Here's how to do a kettlebell deadlift.

4. Push press

The kettlebell push press focuses on strengthening your upper body muscles, especially your deltoids (in shoulders), latissimus dorsi (in back), and triceps (in arms). This a great way to prepare your upper muscles for lifting or tossing other cheerleaders into the air and catching them. Remember that a kettlebell is quite heavy so be careful when holding and lifting it with only one arm.

Here's how to perform this exercise move.

5. Kettlebell Bent Over Row

The bent-over row body position is usually known for exercises involving barbells, but you can also perform this exercise using a kettlebell. A kettlebell row primarily works on your upper and core muscles, such as your lats, deltoids, and biceps. It also involves your hips, glutes, and hamstrings to maintain balance.

Here are different variations of kettlebell bent-over row exercises.

6. Kettlebell lunge

This is another exercise for developing strong legs and glutes — perfect for pro cheerleaders. When done repetitively, this does a good cardio workout. There are actually different variations for kettlebell lunge workouts, but it ultimately involves your hamstrings, quads, and glutes.

Here's how to properly perform different kettlebell lunge exercises.

Conclusion

Kettlebells are versatile exercise equipment that doesn't require much space, so you can easily use them in your home. This can be utilized for strength training, cardio, or even high-intensity interval training (HIIT). However, be careful when lifting heavy-weight kettlebells to avoid injuries.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader? 

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

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