If you want to add something different to your workout routine, take a new look at the old-time kettle bell. To imagine a kettle bell, think of a cannonball with a handle attached to it. The weight of a bell ranges from 8.8 lbs. to 88 lbs. According to Chris Freytag, from the American Council on Exercise, kettle bell exercises can help you can improve the power in your hip movement and stabilize and strengthen your back.
Swing Set
Step 1
Stand with your feet shoulder-width apart. Hold a kettle bell in one hand.
Step 2
Squat and make sure your knees do not extend past your toes. Place the bell between your legs. Keep your arm straight and lift the bell slightly above your shoulder as you return to a standing position.
Step 3
Keeping your back straight, lower the bell and swing it down between your knees in a controlled, fluid motion as you squat down. Return your hand with the kettle bell to the beginning position. This completes one rep. Continue this exercise for one set of five to 10 reps with each arm. Increase the sets as you are able.
Globetrotter
Step 1
Squat and hold a kettle bell with your right arm extended down and between your legs.
Step 2
Bring your left hand behind your left leg and pass the bell to your left hand. Move the bell around to your front, while rising to a standing position. Swing the bell between your legs as you return to a squat.
Step 3
Bring your right hand behind your right leg and pass the bell to that hand, bringing it to your front as you rise to a standing position. Keep your movements fluid and consistent in speed. Do this for about five minutes or until fatigued.
Ab Side Bends
Step 1
Stand with your feet slightly wider than your shoulders. Hold the bell in your right hand. Raise the bell toward the ceiling to a straight arm position and keep it in line with the top of your shoulder blade.
Step 2
Keep your back and right arm straight and bend at your waist, sliding your left hand down your outer left leg toward your ankle. You should be able to imagine a straight line from your left hand straight up to your right hand when in the fully lowered position.
Step 3
Slowly return to a standing position; that completes one rep. Accomplish two sets of 15 reps and work your way toward more in future sessions.
Guns
Step 1
Hold the bell down at your side.
Step 2
Bend your elbow and lift the bell straight up alongside your body until your hand lines up with your elbow.
Step 3
Extend your arm straight in front of you.
Step 4
Reverse the motions until your hand returns to your side and your arm is fully extended downward. This builds muscles in your arms, shoulders and abdominals. Repeat this with each arm for two sets of eight reps.
Tips and Warnings
- Tedd Keating, Ph.D., a physical education professor at Manhattan College, says that kettle bells help your body to move irregular-sized things and control momentum in your everyday activities.
- Use a much lighter weight than you would a free weight dumbbell. Because of the position of the handle, the torque is greatly increased adding an additional challenge for your muscles, but increasing the injury hazard for your wrists, according to Jonathan Ross, a spokesperson for the American Council on Exercise.
Things You'll Need
- Kettle bell
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