Free Kettlebell Instructions

While not new themselves, kettlebells are a fairly new addition to the world of mainstream exercise equipment and training. These weighted iron balls feature triangular handles for dexterity and handling as you work out with them. If you're interested in adding kettlebells to your supply of exercise equipment, it's important that you choose the right weight and use the kettlebells properly for the safest workouts and the best results.

Step 1

Purchase kettlebells in relation to your own fitness level. Kettlebells are available in a range of weights, from 2 or 3 lbs. to 50 lbs. and beyond. Start with a lighter kettlebell, and look for the features that will help you in your workout. Classic kettlebells are simply made of iron, while newer models include grips, plasticized coverings and flattened bottoms for easier usage.

Step 2

Practice your kettlebell technique by knowing how to properly hold a kettlebell. Kettlebells are most often used alone, so while you may purchase them in sets, they may be a variety of different weights. To properly lift the kettlebell, bend at your knees and wrap both hands around the top of the triangular handle, suggests the American Council on Exercise. Start with a smaller weight and work up to a heavier kettlebell as you gain strength.

Step 3

Start with a basic kettlebell lift. This will help you get used to the heft and shape of the kettlebell before you try more challenging exercises. Place the kettlebell between your feet, and then reach down, bending at the knees to grab it. Move into a squat position as you reach down, and then grasp the kettlebell with your hands, lifting it slowly as you stand up. Bring the kettlebell to your chin before slowly lowering it back to the ground. Complete 15 repetitions.

Step 4

Raise the kettlebell in the air above your head with your left hand to execute The Windmill. With the kettlebell straight above your shoulder with your elbow slightly bent, turn your left hip toward the kettlebell and slowly drop your right side toward the floor as you reach with your right hand to touch the floor, suggests kettlebell instructor Mike Mahler. Slowly raise yourself back to starting position and repeat on the other side.

Step 5

Place the kettlebell back on the floor, this time to the left of your left foot. Reach down, with your back straight, and grasp the kettlebell. Instead of lifting it straight up, pull the kettlebell to the right, across your body, as if you were starting a lawn mower. Stop when your right elbow forms a straight line with your shoulder. Place the kettlebell back on the floor and repeat 15 times. Repeat the routine on your right side.