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Kettlebell(s)

Clean and Press

Clean and Press

A.

Stand with feet slightly wider than hip-width apart, a kettlebell between feet, arms by sides. Squat, grabbing kettlebell handle with right hand, drawing left arm to your side at an angle.

B.

Explosively stand as you pull kettlebell up close to body (right elbow bends out to side), flipping right palm up to catch the ball of kettlebell at your shoulder. Immediately lower into a quarter squat.

C.

Then drive up to stand as you press weight overhead, finishing with biceps right next to ear. Reverse movement to starting position. Do 15 to 20 reps, then switch sides and repeat. That's 1 set.

Halo Curl

Halo Curl

A.

Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.

B.

Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.

Eccentric Goblet Lunge

Eccentric Goblet Lunge

A.

Stand with feet hip-width apart, holding handle of a kettlebell in each hand with arms by sides to start. Step right foot back and take 6 seconds to slowly lower into a lunge with both legs bent 90 degrees. Step right foot up to starting position. Do 8 reps, then switch sides and repeat. That's one set. Rest for 2 minutes after completing all sets.

One-and-a-Quarter Front Squat

One-and-a-Quarter Front Squat

A.

Stand with feet slightly wider than hip-width apart, toes turned slightly out, holding the handle of a kettlebell in each hand at shoulder height with fingers interlocked, palms facing down, and elbows bent out to sides with ball of kettlebell resting on arms to start. Squat until hip crease drops below knee level. Push through heels to rise up a quarter of the way, then drop back down into full squat. Drive up to starting position. Rest for 2 minutes after completing all sets.

Russian Swing

Russian Swing

A.

Stand an arm's length behind a kettlebell with feet hip-width apart and arms by sides. Bend knees, shift hips back, and hinge from hips to reach down to grab handle with both hands with an overhand grip. With chest lifted and back flat, swing the kettlebell between your legs (like hiking a football) to start. When forearms reach inner thighs, explosively drive hips forward to stand straight up, swinging straight arms forward and up to shoulder height. Allow gravity to lower straight arms back to start.

Burpee Over Bell

Burpee Over Bell

A.

Stand to left of a kettlebell with feet hip-width apart and arms by sides. Crouch, plant palms on floor, jump feet back to plank, and lower chest and thighs to floor. Push up to plank, hop feet toward hands.

B.

Then jump laterally over kettlebell, clapping hands overhead.

Offset Farmer's Walk

Offset Farmer's Walk

A.

Stand with feet hip-width apart, holding handle of one kettlebell in right hand with arm by side and handle of other kettlebell in left hand at shoulder, elbow bent out to side with ball of kettlebell resting on arm to start. Maintaining an upright posture and a tight core, take long steps across floor. Stride for 20 paces, then turn around, switch sides, and repeat. Rest for 5 minutes after all sets.

One-Arm Dead Row

One-Arm Dead Row

A.

Hold kettlebell in right hand beside right thigh and stand with feet hip-width apart. Keeping back flat, hinge forward from hips, slightly bending knees to lower torso until it's almost parallel to floor, reaching kettlebell toward floor directly under shoulder. Pull right elbow up until hand reaches right ribs (shown), and lower kettlebell 4 times. Reverse movement back to start position. Switch sides; repeat. That's 1 rep.

Reverse Sumo Squat to Press

Reverse Sumo Squat to Press

A.

Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees.

B.

Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

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