Kettlebell Standing Side-Crunch

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

1. Hold the kettlebell in your right hand and extend your arm overhead.

2. Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch

3. Extend your knee and arm again. Complete 12-15 repetitions on that side, switch sides and repeat.

Kettlebell Woodman’s Chop

Skill Level: Beginner

Main Muscle Groups Worked

Exercise Steps

1. Stand with your feet outside shoulder width with a kettlebell on the floor to your right side.

2. Keeping your lower back in its natural arch, pivot your feet to the right and bend down and pick up the kettlebell by the handle

3. Raise it as you pivot and twist to the left, stopping when the bell is at chest height.

4. Return the weight to the floor. Repeat 12-15 repetitions per side.

Kettlebell Alternating Snatches

Skill Level: Advanced

Main Muscle Groups Worked

Exercise Steps

1. Pick up a kettlebell in each hand and stand with them resting on your thighs, legs shoulder-width apart.

2. Create momentum for the movement by lowering your torso, maintaining spine neutral position, and flexing your hips and knees so that the two kettlebells swing underneath you between your legs.

3. Using a powerful forward thrust of your hips, reverse the direction of the swing to bring one kettlebell to your shoulder, wrist facing out.

4. Lower the kettlebell to swing down between your legs again and reverse direction with the hip thrust, but this time raise the other kettlebell to your shoulder with wrist facing out.

5. Continue alternating movements for 12-15 repetitions per side.

One-Arm Snatch to Press

Skill Level: Advanced

Main Muscle Groups Worked

Exercise Steps

1. Place a kettlebell between your feet.

2. Bend your knees and extend your buttocks back to get into the correct starting position.

3. Looking straight ahead, swing the kettlebell back between your legs.

4. Immediately driving through with your hips and knees, bring the kettlebell up to your shoulder with wrist facing forward, perform a slight squat, then push up and press the kettlebell overhead.

5. Let the kettlebell swing back down between your legs and repeat for 8-10 repetitions, alternating arms.

Kettlebell One-Arm Row

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

1. Place a kettlebell next to your left foot.

2. Place your left foot behind your back and rest your right elbow on your right leg.

3. Pull the kettlebell up to your stomach, keeping your back flat (spine-neutral) at all times.

4. Repeat for 8-10 repetitions each side.

Kettlebell Lunge Pass-Through

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

1. Stand upright holding a kettlebell in your right hand.

2. Step forward with your left foot and bring your torso (still held upright in the spine-neutral position) down by flexing your knee and lowering your body through your hips. Lower your back knee until it nearly touches the ground.

3. As you lunge, pass the kettlebell under your left leg to your left hand.

4. Pressing through the heel of your left foot, return back to the upright starting position.

5. Repeat for 16-20 repetitions, alternating legs.

Kettlebell Leg-Over Floor Press

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

1. Lie supine (on your back) on the floor with one kettlebell held in your left hand by the handle placed over your chest.

2. Extend your left leg over your right leg. You can extend your right arm out to the side for support.

3. Press the kettlebell directly upwards into the locked-out position.

4. Lower the kettlebell until your left elbow touches the ground. Keep the kettlebell above your elbow.

5. Repeat for 8 -10 repetitions and perform the same number for your right side.