Kettlebell exercises increase muscle endurance, aerobic capacity, flexibility and balance all at the same time. When doing exercises, you have the option of using one or two kettlebells. Single kettlebell exercises are performed with one hand or both. When doing them, be sure to use proper form. The slightest wrong move with a kettlebell can lead to injury.
Front Press
The front press is also known as the military press, and it works the deltoids and trapezius, which are the shoulder muscles. While holding the kettlebell in your right hand with the ball portion resting on your forearm, place your feet slightly wider than shoulder-width apart and tuck your arm into your chest. Take a big inhale then push the kettlebell straight above your head. As you do this, forcefully exhale and squeeze your abs. Slowly lower the weight back to your chest and repeat. After doing a set of reps, switch sides.
Single-Arm Renegade Row
Single-arm renegade rows work the latissimus dorsi muscles and rhomboids in the upper back. Place the kettlebell on the floor, grasp the handle with your right hand and place your left hand approximately shoulder-width away. Keeping your feet together, lift your hips in the air and tighten your core to form a straight back. Lift the kettlebell off the floor and pull it up to your side. Slowly lower it back down, repeat for a set of reps and switch sides. When pulling the kettlebell up, keep your arm tight against your side.
Halo
A halo exercise works your core and requires both hands. While standing with your feet shoulder-width apart, hold the kettlebell in front of your chest by the handle with the bottom facing up. Steadily lift the kettlebell up and over your head so it is behind you and your elbows are bent. Move the bell around your head in a smooth motion as if you were drawing an imaginary halo. After going one direction for a set of reps, switch directions.
Stiff-Leg Deadlift
Stiff-leg deadlifts work the glutes, hamstrings and lower back and are done from a standing position with your feet shoulder-width apart. Grasp the handle of the bell with both hands and let it hang straight in front of your body. Slowly bend forward at the hips and lower the bell toward the floor. As you do this, push your butt backward and stop when you feel a strong contraction in your hamstrings. Rise back up, squeeze your glutes forcefully and repeat.
One-Legged Squat
One-legged squats work your glutes and thighs and are performed with the kettlebell in one hand. While holding the bell in your left hand at your side, lift your left foot, bend your knee and hold your lower leg in the air behind you. Slowly lower yourself down by bending your right knee, then rise up and repeat. After doing a set of reps, switch sides. When doing these, go down as far as possible.
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