Kettlebells resemble a cannon ball with a handle. The kettlebell training dates back to 18th Century Russia, where strongmen and military used them for strength-training. While the Eastern Bloc countries continued to use this form of training, kettlebells did not reach American gyms until the 1990s. The kettlebell's structure allows you to swing the weight, facilitating resistance and aerobic exercise and sport-specific training. Perform 8 to 15 repetitions of each exercise. For an aerobics workout, minimize rest time between exercises.
One Arm Kettlebell Snatch
The kettlebell one arm snatch works the gluteal muscles, the hamstrings, the quadriceps and the shoulder. Hold the kettlebell handle with one hand. Assume a squat position with your knees bent. Swing the kettlebell under your legs, as if you were passing a football to a teammate behind you. Then, drive your hips forward, extend your legs and swing the kettlebell above your head. Repeat with the other arm.
Kettlebell Bent-Knee Windmill
The kettlebell bent-knee windmill invokes images of the Jane Fonda-style windmill exercise of the 1970s. Hold the kettlebell with your left hand and extend your left arm above your head. Focus up at the kettlebell as you bend your right knee and reach your right hand toward your right foot. Straighten your leg and return to the starting position. Finish one set, and then repeat on the other side. This exercise works the leg, gluteal and shoulder muscles, as well as the obliques.
Kettlebell Clean and Press
The kettlebell clean and press is similar to the snatch, but its adds biceps and triceps muscle activation. Begin in the squat position with your knees bent. Hold the kettlebell in one hand and swing it under your legs. Push your hips forward to extend your legs, and simultaneously swing the kettlebell forward. When your arm reaches shoulder height, bend your elbow into a biceps curl position, so that your hand faces your shoulder.Then, extend your arm overhead into a military press. Reverse the sequence to return to the starting position.
Turkish Half Get Up
The Turkish half get up adds a new dimension to abdominal training. Lie supine, with your right knee bent, your left leg straight and your left arm extended near your hip. Hold the kettlebell with your right hand, bend your elbow, and then extend your arm toward the ceiling. Contract your abdominal muscles and push off your left arm to curl your upper torso to an upright position. Pause for a moment, and then slowly return to the starting position.
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