A kettlebell is a strength training tool that allows you to train a variety of body parts and movements. Similar to a dumbbell, a kettlebell is a solid ball with a handle positioned through its center. The design of the kettlebell enables you to perform exercises with either a single arm or with both arms simultaneously.
Deadlift
The deadlift is a lower body exercise that trains the muscles of the hips, thighs and lower back. Stand over the kettlebell with feet wider than shoulder width. Squat down toward the kettlebell with arms extended downward between yours legs. Use both hands to hold the kettlebell by the handle. Lift the kettlebell from the floor by extending the hips and knees while keeping your arms straight. Once you are fully erect, pause and then return the kettlebell to the floor by bending the hips and knees. Perform three sets of three to five repetitions
Press
The press is an upper body exercise that trains the shoulders and arms. Secure the kettlebell in your hand with the bell against the outside of your arm. Position the kettlebell in front of your chest at shoulder height. Press the kettlebell upward until your arm is fully extended overhead. Once your arm reaches full extension, slowly lower the kettlebell to its starting position. Perform five sets of five to eight repetitions for each arm.
Snatch
The snatch is an explosive exercises that trains the lower and upper body simultaneously. Stand over the kettlebell with feet wider than shoulder width. Lower your body by bending your knees and hips and grasp the kettlebell with one arm. Jump upward extending body, while pulling the kettlebell upward and forward. Catch kettlebell overhead with your arm fully extended. Once your arm reaches full extension, slowly lower the kettlebell to its starting position and reposition the kettlebell on floor between feet and repeat. Perform five sets of three to five repetitions for each arm.
Swing
The kettlebell swing is a lower body exercise that trains the hamstrings and lower back. Stand over the kettlebell with feet wider than shoulder width. Squat down toward the kettlebell and use both hands to hold the kettlebell by the handle. Quickly swing the kettlebell up by extending your legs and swinging the kettlebell out in front of the body. Once the kettlebell reaches eye level, allow the kettlebell to swing back down between your legs, and again quickly swing the kettlebell forward. Perform three sets of five to eight repetitions
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2009
- "Encyclopedia of Muscle & Strength"; Jim Stoppani; 2006
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