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Exercises

One Arm Kettlebell Split Jerk

by shedboy71

One Arm Kettlebell Split Jerk

Skill Level: Advanced

Main Muscle Groups Worked

 

Exercise Steps

  1. Start by bringing the kettlebell to your shoulder with a clean motion with palm facing the front.
  1. Bend your knees while pressing the kettlebell overhead moving into a split position.
  1. Keeping the kettlebell overhead, return to standing position.
  1. Lower the kettlebell to your shoulder.
  1. Aim for 8-10 repetitions each side.
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Two-Arm Kettlebell Military Press

by shedboy71

Two-Arm Kettlebell Military Press

Skill Level: Advanced

Main Muscle Groups Worked

Exercise Steps

  1. Place two kettlebells on the ground in front of you.
  1. Perform a double kettlebell clean to get both of the kettlebells into the rack position.
  1. Press kettlebells vertically while leaning forward from your waist so the weights are positioned behind your head.
  1. Bring them back down to your shoulders into the rack position.
  1. Perform 10-20 repetitions, depending on the weight.
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Kettlebell Clean exercise

by shedboy71

Skill Level: Advanced

Main Muscle Groups Worked

Exercise Steps

  1. Start with the kettlebell between your feet.
  1. Bend your knees to reach down and grip the handle of the kettlebell with your right hand, your thumb pointing behind you.
  1. Bring the kettlebell up with an upward thrust of your hips, letting the momentum move your arm up to your shoulder.
  1. The kettlebell should end in the “rack” position: resting on the forearm, which is tucked close to the body, the fist at your chest.
  1. Bring the kettlebell back down to the ground and perform another 10-15 repetitions. Repeat with other hand.
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Kettlebell Deadlift

by shedboy71

Kettlebell Deadlift

Skill Level: Intermediate-Advanced

Main Muscle Groups Worked

 

Exercise Steps

  1. Stand with the kettlebell between your feet.
  1. Bend your knees to squat down and take the kettlebell with both hands. Maintain spine neutral position (back remains flat).
  1. Engage your core, tighten your glutes, and keep your arms extended as you raise your body by pushing up through your feet. Don’t pull the kettlebell up with your arms – just let it come along with you, until you come to a standing position.
  1. Lower the kettlebell back down to the ground again by bending your knees and keeping your arms extended.
  1. Aim for 12-15 repetitions, maintaining proper form throughout.
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Side-Step Kettlebell Swing

by shedboy71

Side-Step Kettlebell Swing

Skill Level: Intermediate-Advanced

Main Muscle Groups Worked

Exercise Steps

  1. Begin with the basic two-handed swing.
  1. However, when the kettlebell is on its way down, put your right foot out and step to the right.
  1. When the kettlebell is up, bring your left foot over to meet your right foot, so your feet are together.
  1. Continue taking steps to the right as space allows, then change direction and side-step to the left for the same number of repetitions.
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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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