Kettlebells resemble cannonballs with a thick luggage handle welded into them and with a flat bottom at the opposite end. Kettlebell training requires more practice and technique than using traditional free weights, such as dumbbells and barbells, because of the kettlebells' uneven weight balance and shape. You must use your lower body to transfer force into your upper body, control momentum, balance and speed, and improves general posture, according to certified kettlebell instructor Brett Jones, co-author of "Kettlebells From the Ground Up." Since you need to use your entire body to perform most of kettlebell exercises, you can burn many calories and develop some muscle mass to help you lose weight.
Kettlebell Swings
Step 1
Hold a 40-lb kettlebell with your right hand and with your right arm straight down in front of you. Stand with your legs about shoulder-width apart, and point your feet forward.
Step 2
Bend your legs slightly, and swing the kettlebell your legs to initiate the swing. Do not round your spine or you could get hurt. Push your legs against the ground and your hips forward to generate the force to swing the kettlebell up. Exhale and swing it up at the same time until your arm is parallel to the ground and your knuckles are facing to your right.
Step 3
Bend forward at your waist to swing it back between your legs. Perform 10 to 20 swings per arm for three sets. Use a lighter weight if you cannot perform this exercise with a 40-lb kettlebell.
One-arm Overhead Squats
Step 1
Hold a 20-lb kettlebell with your left arm straight up above your head. Stand with your legs about shoulder-width apart, and point your feet forward.
Step 2
Squat down as low as you can, and try to reach or touch the ground in front of you with your arm still straight up above your head. Keep your torso upright and your knees feet pointing forward. Look up to the kettlebell as you squat down.
Step 3
Hold the deep squat position for 1 second, and stand back up. Perform 8 to 10 squats per arm for two sets.
Snatch and Clean
Step 1
Hold a 30-lb kettlebell in your right hand, and start in the same position as the kettlebell swing exercise.
Step 2
Bend your legs slightly, and push them against the ground to swing the kettlebell up. Keep the bottom side facing the ground as you swing it up and rest it on your forearm with your knuckle facing to your right. Keep your forearm close to the center of your body, and maintain a tall posture.
Step 3
Bend your legs slightly again, and push them against the ground, pressing the kettlebell up above your head. Hold the position for 1 second.
Step 4
Lower the kettlebell down to your shoulder, and return to the starting position. Perform 10 reps for three sets per arm.
Tips and Warnings
- If one side of your body is weaker or less coordinated than the other side, perform an extra on the weaker side, physical therapist Gray Cook recommends, author of "Athletic Body in Balance." Do this for several weeks until both sides feel more even.
Things You'll Need
- 1 (40 lb) kettlebell
- 1 (30 lb) kettlebell
- 1 (20 lb) kettlebell
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "Athletic Body in Balance"; Gray Cook; 2003
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