Kettlebell Workout Ideas

The kettlebell is a spherical weight with a handle. You can use an 8 lb. kettlebell when beginning, and work up to using a kettlebell weighing more than 35 lbs. The American Council on Exercise, ACE, performed a study in conjunction with the University of Wisconsin and found that kettlebells give you a more intense workout than regular weights with less workout time.

Kettlebell Deadlift

The kettlebell deadlift works your buttocks, quadriceps and back. Begin by putting kettlebells on the floor next to both of your feet. Stand up and place your feet hip-width apart and let your arms dangle by your sides. Brace your core muscles while squeezing your shoulder blades towards each other. Think about sitting in a chair and mimic that movement as you squat down, grab the waiting kettlebells and stand up. Breathe and lower the kettlebell. Repeat 8 to 10 times.

Swing/Snatch Pull

Pavel Tsatsouline, author of "The Russian Kettlebell Challenge" recommends practicing the swing/snatch and pull to prepare your body for more difficult exercises. Begin by carefully putting the kettlebell on the ground between your feet. Grab the handle with both hands and swing the bell backwards. You can feel the pull on your hamstrings. Squeeze your buttocks and simultaneously swing the bell forward. Keep your hips tight and straighten your body, allowing the kettlebell to swing upwards. Stop when your arms are parallel to the floor if you are a beginner, or allow the kettlebell to swing above shoulder level, if you are more advanced. Let the ball's weight reverse movement as you bend forward, keeping your back straight until the ball swings back between your legs. Repeat five times.

Lunge Press

The lunge press with a kettlebell is a more intense version of a standard lunge due to the weight of the kettlebell. The lunge press works almost all of your major muscle groups, including your arms and legs. Stand up straight, and hold the handle of the kettlebell with both hands. Raise your hands until the bell is centered in front of your chest. Keep your feet slightly less than shoulder-distance apart. Take a long step forward with your right foot and lift the kettlebell up over your head as you lower your body until your right thigh is parallel to the floor. Engage your core and return to your starting position. Repeat with each leg five times.

Forearm Exercise

Grab your kettlebell to perform the bottoms-up clean from the hang position. The exercise focuses on your forearm development, but also works your shoulders and biceps. Stand with your feet slightly apart. Hold the kettlebell by your right side. Bend your knees and swing the kettlebell backwards about 1 foot. Without stopping the kettlebell movement, use your hips to stand up straight and bring the kettlebell forward and up towards your shoulder. Stop before the kettlebell touches your shoulder. Repeat with your left hand.