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One-Arm Kettlebell Floor Press

by shedboy71

One-Arm Kettlebell Floor Press

Skill Level: Intermediate

Main Muscle Groups Worked

 

Exercise Steps

  1. Lie supine (on your back) on the ground with your legs straight out.
  1. Place a kettlebell by your side and take hold of it with your palm facing in. You can rest it on your upper arm if you prefer.
  1. Press the kettlebell straight up towards the ceiling, turning your wrist so that your palms are facing your feet.
  1. Bring the kettlebell back down to the starting position, and repeat for 6-8 repetitions per side.

 

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Kettlebell Windmill

by shedboy71

Kettlebell Windmill

Skill Level: Advanced

Main Muscle Groups Worked

Exercise Steps

  1. Hold kettlebell in the nested position in your right hand and angle your feet 45˚ away from the right side of your body.
  2. Raise the kettlebell directly overhead, lock your arm and keep your gaze fixed on the weight in order to keep your shoulders aligned.
  3. Shift your weight on to your right leg and begin bending forward at the waist.
  4. Keep your right arm extended upwards as your body bends forward, pointing your left arm towards the ground.
  5. Lift back up with slow and controlled movement. Repeat 6-8 repetitions for each side.
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Kettlebell Russian Twist

by shedboy71

Kettlebell Russian Twist

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

  1. Sit with legs bent and feet flat on the floor, about hip distance apart.
  2. Hold kettlebell up to chest and lean back to about a 45˚ angle.
  3. Twist your torso from left to right, moving the kettlebell across your body.
  4. Perform as many repetitions as possible.
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Kettlebell Overhead Lunge

by shedboy71

Kettlebell Overhead Lunge

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

  1. Stand up straight while holding the kettlebell in the nested position on one side.
  2. Extend one leg forward for a lunge, activating the hips and glutes to lower your trunk, bending both knees 90˚.
  3. At the same time, lift the kettlebell straight up the ceiling, making sure your spine is straight and your legs are stable.
  4. Return to standing and lower kettlebell back to your chest.
  5. Repeat for 12-15 of repetitions for each side.
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Kettlebell High Pull

by shedboy71

Kettlebell High Pull

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

  1. Place feet slightly more than shoulder-width apart, at 45˚ to each other. Place kettlebell on the ground between your feet.
  2. Lower yourself with spine neutral position into a squat with bent knees.
  3. Pick up kettlebell with both hands and push through your heels, keeping your core engaged, to rise back to your original standing position, pulling the kettlebell upwards to your hips.
  4. Pull the kettlebell up so that the handle comes to your chin, with your elbows pointing up. Lower the kettlebell to your waist and repeat the initial squat motion.
  5. Do repeat for 12-15 repetitions.
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Kettlebell Figure Eight

by shedboy71

Kettlebell Figure Eight

Skill Level: Intermediate

Main Muscle Groups Worked

Exercise Steps

 

  1. Begin with legs a little more than shoulder or hip width apart with the kettlebell on the floor in front of you.
  2. Bend knees and lower yourself down to a quarter-squat position, maintaining spine neutrality.
  3. Take the kettlebell in your right hand, swing it outside your right leg and thread it through your legs.
  4. Take the kettlebell from your right hand with your left hand, swing it outside your left leg and thread it through your legs again.
  5. Repeat for 12-15 repetitions.
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Two-Arm Kettlebell Row

by shedboy71

Two-Arm Kettlebell Row

Skill Level: Beginner-Intermediate

Main Muscle Groups Worked

Exercise Steps

 

  1. Take two kettlebells and place them in front of your feet.
  2. Bend knees slightly.
  3. Bend over to pick up the kettlebells while maintaining spine neutral position.
  4. Pull kettlebells towards your stomach maintaining spine-neutral position (back straight, chest out) and keeping your elbows tucked in.
  5. Lower kettlebells and repeat for 8-10 repetitions.
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One Handed Kettlebell Swing

by shedboy71

One Handed Kettlebell Swing

Skill Level: Beginner-Intermediate



 

Main Muscle Groups Worked


Exercise Steps

  1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.
  2. Hold kettlebell with one hand, palm down and arms in front of body.
  3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
  4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards with one hand to shoulder height, engaging hips and glutes all the time. Swing the other arm out at the same time to maintain your balance and help drive momentum. The hips and glutes, rather than your arm, should be driving the kettlebell forward.
  5. Take kettlebell in your other hand after swinging it back between your legs and swing it out again, focussing on the hip thrust to power it out.
  6. Repeat swinging motion for 12-15 repetitions per side, or according to your particular program and weight of kettlebell.
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Two Handed Kettlebell Swing

by shedboy71

Two Handed Kettlebell Swing

Skill Level: Beginner

 

Muscles Worked

Exercise Steps

  1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.
  2. Hold kettlebell with both hands, palms down, arms in front of body.
  3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
  4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards and to shoulder height, engaging hips and glutes all the time. The hips and glutes, rather than the arms, should be driving the kettlebell forward.
  5. Lower kettlebell back down between legs and repeat swinging motion for 12-15 repetitions, or according to your particular program and weight of kettlebell.
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