Kettlebell exercises are a wonderful way to add intensity and variety to strength training workouts. While they are effective for traditional weightlifting exercises, kettlebells are actually designed to add resistance to swinging, ballistic movements that tone the entire body. There is an endless list of kettlebell exercises for people of all fitness levels. The bells range from 8 pounds to 105 pounds. Beginners may want to start with lighter weight and single-handed routines before moving to more elaborate, double-handed exercises.
Slingshot
Fitnessmagazine.com recommends the "slingshot" to tone the back, arms, abs and obliques. Start with your feet shoulder-width apart. Hold the kettlebell in your left hand, letting your arm hang toward the floor. Firm up your posture, tighten your abs and look forward. With a swinging motion, pass the kettlebell continuously around your hips from one hand to the other in a clockwise direction. Do 10 reps, then switch directions.
Lunge Press
Another Fitness Magazine favorite is the "lunge press" which works the abs, glutes, arms and back. Start in a standing position, holding the kettlebell at your chest with both hands. Relax the shoulders down and away from the ears. Lunge forward and push the kettlebell up overhead, straightening your arms. Bend your elbows, bringing the kettlebell back to chest height as you return to a standing position. Alternate legs and do 20 reps.
Kettlebell Swing
The "kettlebell swing" is recommended by Sportfitnessadvisor.com as great total body toner. Start with your feet a little more than shoulder-width apart. Hold the kettlebell in your left hand. Squat and bend forward, keeping your back straight. Swing the kettlebell back between your legs. With a straight arm, swing it all the way forward to shoulder height as you return to a standing position. Do 10 reps, then repeat with the right arm.
Single-Arm Kettlebell Row
Stand with your feet shoulder-width apart. Bend your knees and fold forward slightly at your waist, keeping your back flat. Rest your right hand on a stationary object such as a chair or a weight bench. Grasp the kettlebell with your left hand so that your left arm is perpendicular with the floor. Pull the kettlebell up, keeping your elbow close to your back, squeezing your shoulder blades together. Perform 10 reps on each side.
One-Arm Kettlebell Bottom Up Clean
Kettlebell trainer Mike Mahler suggests this simple bicep strengthener because it tones the arms while working the shoulders and core as an added bonus. Stand up straight with your feet together, holding the kettlebell in your left hand like a briefcase. Swing it slightly backwards and then forward, bending your elbow. Tighten your grip on the handle and bring the kettlebell up to face level, squeezing your bicep. Repeat 10 times on each side.
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