Russian kettlebells are cast iron training tools that look like cannonballs with handles. Before you pick one up and start exercising, it is important to know some key points when it comes to form. Always tighten your core on the lockout of the exercise, breathe out forcefully on the exertion of effort, keep your back straight and use a full range of motion. When just starting out, perform basic kettlebell exercises.
Deadlift
A deadlift works the glutes, quads, hamstrings and lower back muscles, which are known as the erector spinae. To perform this exercise, straddle the kettlebell with your feet in slightly wider than shoulder-width. Slowly lower your body by bending your knees and grasp the handle of the bell with your hands side by side. Take a big inhale, then stand up in a steady motion, ending with a big exhale and forceful contraction of your glutes, quads and abs. Slowly lower the kettlebell and repeat. Perform this and every kettlebell exercise in bare feet.
Swing
Kettlebell swings work the cardiovascular system while strengthening the core and legs. To do these, place the kettlebell on the floor and stand about two feet behind it. Keeping your back straight, bend at the waist and knees as you reach forward and grasp the handle. Steadily lift the kettlebell, let it swing between your legs and pop your hips forward as you swing the kettlebell in front of your body. Continue to swing the bell between your legs and forward in a pendulum motion. When you swing it forward, forcefully contract your abs, glutes and quads. It is at this point that you should exhale. Do not arch your back or use your arms or shoulders to move the kettlebell. This is specifically a core exercise.
Military Press
The military press works the shoulders and core simultaneously. Get into the same starting point as the deadlift, reach down and grab the kettlebell with your right hand. Carefully lift it off the floor, flip it over so the ball portion rests on the back of your forearm and tuck your arm into the front of your body. This is the rack position and that movement is called a clean. The kettlebell should now be at upper chest height. After bending your knees slightly, stand straight up as you push the kettlebell straight above your head. Forcefully contract your abs, glutes, and quads for a full second, lower the kettlebell to your chest and repeat. After doing a set of reps, switch sides.
Snatch
The snatch is a power move that is a combination of a one arm swing and military press. To begin this exercise, start in the same position as with the swing and place one hand on the kettlebell. Carefully lift it off the floor, let it swing between your legs and forcefully lift it straight above your head. When you do this, flip the ball over to the back of your forearm and keep your arm as straight as possible. Swing the bell back between your legs, repeat for a set of reps and switch sides.
Front Squats
Front squats primarily work the glutes and thighs. They are done with two kettlebells. Stand with your feet in a wide stance, pick up two kettlebells from the floor and flip the balls out so they are resting on your outer forearms. Your hands should be at neck height at this point and your arms should be flared out to the sides. Slowly lower yourself down until your thighs are parallel to the floor. Stand back up.
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