Top 10: Kettlebell

Kettlebells. A newer tool that has hit the fitness scene and totally blown up! You can

use one or two and hit the entire body. Great tool for a home gym.

-one-

Front Squats

Holding the kettlebell in front of your chest, squat down like you are taking a sit.

Evening out the pressure in your feet, press back up to start.

-two-

Around the Head

Rotate the bell around your head carefully. You will feel this in your shoulders

and upper back. Repeat in move in both directions.

-three-

Around the Body

Pass the bell from hand to hand, around the body. Repeat in both directions.

This was a terrible explanation!

-four-

Overhead Triceps Press

Like all triceps press, keep inner arms close to the ears. Press back behind the 

head and press the bell straight up overhead.

-five-

Row

Keep body leaned forward, almost parallel to the floor. Start with one hand and pull the

bell straight back, leading with the elbows while squeezing with your back.

Repeat 8-16 times then switch arms.

-six-

Kettlebell Swings

Feet are wider than hip-width apart. Swing the bell under your legs and then straight in front 

of you or straight overhead, controlling the movement. Repeat.

-note, I have done these many times and without fail, will feel them in my upper back the next day!-

-seven-

Deadlifts

Start with bell on the floor. Keeping back straight and chest lifted, pick up the bell 

from a squat position, standing straight up. Slowly return to start and repeat.

-eight-

Figure 8's

Start with legs slightly wider that hip-width apart and lower to a quarter-squat position.

Keeping the back straight and the chest lifted, hold the bell in your left hand. Swing in around

the outside of the left leg and back between the legs, passing it to the right hand. Swing it 

around the right leg and pass between the legs again. Shoot for 1 minutes, switching

directions halfway through.

-nine-

Kettlebell High Pulls

Begin with feet slightly wider than shoulder-width apart. Place the bell on the ground between

both both legs an begin to squat, keeping core engaged, and grip the bell with one hand.

Using force from the hips, push through the heels to standing, pulling the bell

upwards while the elbow drives up. Lower back down and switch arms.

-ten-

Windmills

Start with feet wider than hip-width apart, weight in your left hand. Carefully raise it

straight overhead. Rotate your chest to the left and look up at the kettlebell as you

try to touch your right hand to the right foot. Pause, then return to start, keeping the left

arm extended. Do 5-10 reps before lowering the weight, then repeat on other side.

Bonus: Some great sites with more moves . . .

Greatist

Women's Health

ExRx (Turkish Getup!)