Top 12kg Kettlebell Workout Routines
A 12kg kettlebell (about 26lbs), is generally considered a good weight for men who are in average shape and good for women who are in good shape and more experienced with weight training. Many kettlebell exercises exist, but some are better than others when using a 12kg weight. For those who are in moderate fitness, or just getting started, here are the top 12kg kettlebell workout routines for you to learn.
Related: 3 Best Kettlebell Workouts for Beginners
Best 12kg Kettlebell Workout
Single Leg Deadlift
This exercise in effect looks like picking up a kettlebell while balancing on one leg. In application, it is a little more complex than that. To do a single leg deadlift, start by standing with both feet together. Bend over at the hips, like you’re leaning down to touch your toes. Instead though, keep your back straight, and push one leg out behind you to pick up the kettlebell. You will perform this lowering and raising motion to exercise the single leg deadlift.
It is essential to keep the core engaged to stabilize you while you perform this exercise. It is also important to not arch your lower back while performing this exercise. It teaches the body stabilization and works the glutes, hamstrings, and core.
The goblet squat is done by holding the horns of the kettlebell while doing a squat. Proper form consists of your feet being a little more than shoulder width apart and slightly turned out. Keep your feet firmly on the ground, tuck in your elbows, and squat as low as you can without your tailbone tucking.
This works the quads, hips, lats, hamstrings, and calves. Moreover, in comparison to the single leg deadlift, many consider it to be a lot easier. Sometimes this is a great exercise to start your 12kg kettlebell workout with. Or, you mind prefer it second, as we list here. Either way, its up to your personal preference.
Related: The Best Pre Workout Routine
Note: For many, a 12kg kettlebell isn't enough weight to push themselves in their workout. If this is the case for you, try incorporating a 20kg kettlebell workout instead.
Turkish Get Up
This exercise involves pretty much standing up while holding a kettlebell, but with a lot of steps in between. It is another stabilizing exercise that conditions the core in the process. It is a complicated exercise, but rewarding.
The first step is lying on the ground with the weight next to you and rolling over into the fetal position to get the bell into the straight arm position. Next, roll over onto your back while holding the bell to your chest. Then, position your legs into a 45 degree angle and bend the leg that is on the same side as the kettlebell. Then, place your arm not holding the bell out to the side so it forms a 45 degree angle with your body.
The next activity is to roll onto your forearm and transition from your forearm to your hand (as you do this don’t let the arm with the bell drift forward). From this position lift your but off the floor and pull your leg that was straightened under your body so that your knee lands where your but was. Next you move to a half kneeling position and align your foot with your knee. Finally, you stand up and then reverse the movement. This one is complex and easy to do wrong, so make sure you consult a professional before trying it.
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Single Arm Deadlift
This exercise focuses on the on your back and glutes. Start with your feet shoulder width apart, bend the knees to grab the kettlebell, and keep both arms straight as you come up to a standing position. When you are standing straight up, snap your hips forward and squeeze your glutes and quads. Keep your chest up and then shift your weight back onto the glutes as you begin the descent. Bend your knees and lower the weight to the floor.
For this exercise, it is important to remember not to try to solely pull with your arms but to also use your full body to press into it. In addition, make sure you keep your working arm straight while you do the single arm deadlift.
A 12kg kettlebell workout is a great exercise routine that will incorporate cardio and muscle toning. All of these exercises can be done with a 12kg kettlebell but make sure you consult with someone who knows what they are doing before you try it on your own. Working with a kettlebell incorrectly can result in serious injury so don’t try anything without first making sure you have the proper form. The 12kg kettlebell is a wonderful kettlebell size and weight to exercise with, especially if you are looking for a beginner kettlebell workout, or have already been using a smaller kettlebell weight in your exercises prior.
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