Kettlebells are circular-shaped training tools made out of cast iron that have curved iron handles fused to the top. Being that they originated in Russia, the weights are often indicated in kilograms. To convert kilograms to pounds, multiple by 2.2. For example, a 24 kg kettlebell would weigh approximately 53 lbs. The key things to remember with kettlebells is start with a light weight, keep your spine safe and contract your abs forcefully. Do a kettlebell routine to increase your muscular strength, muscular endurance and flexibility.
Step 1
Straddle the kettlebell with your feet slightly wider than shoulder width apart to do deadlifts. These work your glutes, quadriceps and hamstrings. Lower your body by bending your knees, grasp the handle firmly with both hands and rise up steadily. Squeeze your glutes, abs and quads forcefully for a second as you pop your hips slightly forward. Keep your back perfectly straight as you slowly lower the kettlebell back down. Do 10 to 12 repetitions. Inhale as you lower your body, and exhale as you stand up.
Step 2
Stand about an arm's reach behind the kettlebell to do swings. These work your abs, and they also bring an element of cardio. Bend at the hips and knees and push your butt back as you grab the handle with both hands. Stand up, and let the bell swing between your legs. Pop your hips forward, and swing the kettlebell up to about shoulder height. Squeeze your abs forcefully when you do this, and keep your back straight. Swing the kettlebell back between your legs, and repeat for 30 seconds.
Step 3
Execute a set of one-arm military presses. Stand with your feet shoulder width apart, and hold a kettlebell in your right hand at chest height. Keep your wrist straight, your arm tucked into your side and let the bell rest on your forearm. This is called the rack position. Take a deep breath, and push the kettlebell straight above your head as you exhale. Lower it slowly back to the starting point, and repeat. Do 10 reps, then switch sides.
Step 4
Use two kettlebells to do windmills. Stand with your feet about three to four feet apart while holding a kettlebell in your right hand in the rack position. Turn your left foot 90 degrees to your body and have a kettlebell sitting on the floor in front of your foot. Push the kettlebell in your right hand straight up until you arm is extended, and bend to your left. Grab the kettlebell off the floor, and stand back up. Lower yourself back down, and keep your shoulders and hips in line. Stop when the bell is right above the floor, and repeat. Do 10 reps, then switch sides.
Step 5
Perform deck squats while holding a kettlebell. Stand with your feet shoulder width apart, and hold the kettlebell in front of your chest with your arms straight. Lower yourself into a deep squat and place your butt on the floor. Roll backward, and extend your arms behind your head. Swing the kettlebell forward forcefully, and come back to a standing position. Repeat 10 times.
Tips and Warnings
- Perform all the exercises back to back with 30-second rest breaks in between. Once you are finished, take another 30-second rest, and repeat the whole circuit three more times. Work out three days a week on alternating days.
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