Kettlebell exercises are a great way to change up your workout routine and give it some variety. There are many different exercises available that are different from the usual weightlifting routines you might be used to. Some kettlebell routines can be beneficial toward working out your chest, abdominal area and legs.
Kettlebell Exercises for the Chest
There are several exercises that can be performed to help strengthen and tone the muscles in the chest.
The Alternating Floor Press begins by lying flat on the floor on your back. Hold a kettlebell by the handle in each hand with the bell part resting on your shoulder behind your hand. Keep your head straight and back flat on the floor as you push one of the kettlebells straight up and back down again. Repeat on the other side. Focus on the chest muscles while repeating the exercise eight to 10 times.
The Leg Over Floor Press also begins on your back on the floor. Lie down and hold a kettlebell by the handle in your left hand and place it on your chest. Extend your left leg over your right leg in a scissorlike motion. Push the weight straight up while keeping your back flat on the floor and your right arm straight out for balance. After eight to 10 repetitions, switch sides and perform the same way with your right arm and your right leg crossed over the left.
For the extended Range Floor Press, lie flat on the floor on your back and hold a kettlebell by the handle with your right hand. Press the kettlebell straight up as your turn and pivot with your legs and waist for an increased range of motion. On this exercise you want your back to partially lift off the floor as you try to extend the arm with the kettlebell as high as possible. Switch arms after eight to 10 repetitions, and repeat the exercise.
Kettlebell Exercises for the Abdominal Area
Kettlebells can also be used to help strengthen and tone the abdominal muscles.
The Kettlebell Windmill exercise begins standing with your feet about shoulders-width apart. While holding a kettlebell by the hand in your right hand, press it straight up over your head from your chest. As you hold the kettlebell over your head with your right arm, reach down toward the floor with your left arm and hold for a second or two. Switch the kettlebell to the other hand and perform the exercise again, pressing the left arm up and the right arm extended toward the floor. Repeat the exercise several times for best results.
The Kettlebell Figure Eight exercise begins in the standing position with legs spread a bit more than shoulders-width apart. Place a kettlebell on the floor in between your feet. Slightly bend at the knees, then bend at the waist and lift the kettlebell with your left hand. Reach around your right leg with your right arm and hand the kettlebell to the right hand from your left. Swing the kettlebell around your right leg. Reach around your left leg with your left arm and hand the kettlebell to left hand from your right. Repeat this exercise with a fluid but steady motion for eight to 10 repetitions.
Kettlebell Exercises for the Legs
Kettlebells can also be used to exercise the legs and build strength in the quadriceps and calf muscles.
Kettlebell squats can be done by standing with your legs about shoulders-width apart. Lift two kettlebells by the handles, one in each hand, with the bells resting on the back of your forearms. Press the kettlebells to your chest and bring your hands together so they are touching under your chin and against your chest. While holding the kettlebells, squat down at the knees, pushing your buttocks out and go as low as you can. Hold for a second or two, then rise back to the standing position. Keep the kettlebells at your chest and repeat the squat for a total of eight to 10 times.
The One-Arm Kettlebell Split Jerk also starts by standing with your feet about shoulders-width apart. With your right hand, lift a kettlebell by the handle with the bell behind your forearm, up to your chest. Lunge forward with your right leg as you press the kettlebell straight up above your head. Your right knee should be bent at the knee, and your left knee should be bent and on the floor for stability. Hold this position for a second or two, and reverse the lunge, bringing your right leg back to the standing position and lower the kettlebell back to your chest. Repeat eight to 10 times on each side.
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