Russian Kettlebell Routines

The Russian kettlebell or girya is a weight shaped like a cannonball with a handle. Traditionally, kettlebells were made from cast iron, but recent versions have been made from other materials or coated in rubber. Kettlebells are used to work on flexibility and strength and for cardio training. Sizes range from 4 lb. to 175 lb., but most traditional Russian kettlebells weigh 35 lb.

Windmill

The windmill works your core. Stand with your feet apart slightly wider than shoulder width. Put one kettlebell on the floor between your feet, then take one step back with your right leg. Bend from the hips, keeping your legs straight. Grab the kettlebell handle with your right hand, palm facing the floor. Use your core while you lift the kettlebell up to your right shoulder. At shoulder height, bring your elbow in toward the body and allow the weight to rest on the top of your forearm. Continue the movement up towards the ceiling and straighten your arm completely. At the beginning of the movement, keep your back straight and your right arm extended above your head with the kettlebell. Place your left palm to your inner left thigh. Lean over and slide your left hand down your leg as you bend from the waist. Keep your legs straight. Bend your forward knee slightly as you stand up straight again.

These exercises constitute one repetition of the windmill. Perform 10 to 15 repetitions, then slowly lower the kettlebell to the floor. Switch sides and repeat from the beginning. Do three sets on each side.

Swing

The swing is an all-over body workout. Hold the kettlebell in one hand, palm down. Let it hang between your legs, while you are in a squat position with your legs hip-width apart. Keep your back flat. Swing the kettlebell backwards and then forward to chest level. At the same time as you swing the kettlebell forward, straighten your knees and stand straight. Keep your arm straight at all times and make the forward move forceful. Slowly lower to the starting position. Perform three sets of 15 to 20 repetitions.

Alternating Floor Press

The alternating floor press works your arms, shoulders and chest. Lie on your back and hold one kettlebell in each hand, with the handle tops pointing up and your knuckles facing the ceiling. The weights should be resting on the floor just beside your shoulders. Push up one kettlebell at a time, extending your arm toward the ceiling until your arm is straight. Slowly lower that arm back to starting position, then repeat the move with the other arm. Perform three sets of 15 to 20 repetitions.

Caution

Always start with a light weight, increasing the weight as your strength and ability develop. Ensure that you maintain proper form, to avoid injury. If you get fatigued, stop the exercise. Always keep your wrists straight and never arch or round your back.