The two underappreciated kettlebell exercises an expert trainer recommends to build full-body strength

People often start the new year looking to try something new, and if you already have the home gym essentials (a pair of adjustable dumbbells and resistance bands are great starting points) kettlebells are worth investing in.

There's so much you can do with them and kettlebells are particularly useful for full-body exercises that engage a wide range of muscles for an effective workout.

"I like kettlebells because they offer a little bit more flexibility with movement," says personal trainer at Peloton, Joslyn Thompson-Rule.

Thompson-Rule recently launched a six-week Discover Strength series for beginners in the Peloton app and she says that kettlebell exercises play a key part in the programming.

There are two exercises in particular that she recommends for building functional strength, which develops your ability in the fundamental movement patterns we engage in every day.

Plus, you'll build strength all over your body by doing these two exercises, so they're well worth adding to your workouts.

Joslyn Thompson-Rule's favorite underappreciated kettlebell exercises

1. Windmill

"The windmill is great for your shoulder strength and stability," says Thompson-Rule. It will also help you to build core strength, and improve your balance and coordination.

"The windmill also gets your body utilizing the rotation elements of movement patterns," says Thompson-Rule, explaining that it's an unusual movement that will get you moving in ways you're not used to.

How to do it:

Video credit: Wirestock / Creatas Video+ / Getty Images Plus

• Stand with your feet slightly wider than hip-width apart.
• Hold a light kettlebell in your left hand on the back of your left forearm by your left shoulder, and your right arm by your side.
• Turn your toes 45° to the right.
• Press the kettlebell overhead.
• Look up at the kettlebell, keeping your gaze fixed on the kettlebell throughout.
• Shift your hips to the left and lower your torso to the right, moving your right hand down your right leg.
• Go as far as your range of motion allows then return to standing straight.
• Aim to complete six to eight reps, then switch sides and repeat to complete one set. Complete two sets in total.

2. Farmer's carry

"Carries are a really good functional exercise," says Thompson-Rule, "but I think that they're often missed from programs," pointing out that adding the farmer's carry to your training will help make carrying luggage, children or shopping bags feel much easier.

Ideally, you'll need two kettlebells for this exercise, but you can do it with one at a time if that's all you have available.

How to do it:

• Hold kettlebells by your sides.
• Engage your core then walk forward. You can also do this exercise by walking on the spot if you don't have room.
• Continue for 30-60 seconds.

Shop kettlebells on sale

While you don't see as many discounts on weights as you do on Black Friday, because demand is high in the new year, we've found some great discounts to consider.