Kettlebells originated in Russia and are cannon ball-shaped weights with arched handles attached. Available in a wide variety of weights traditionally measured in poods -- a pood is equal to about 36 lbs. -- kettlebells can be used for a wide variety of exercises. Athletes, bodybuilders and general exercisers lift, swing and throw kettlebells to develop a variety of muscular fitness characteristics.
Kettlebell Swing
The kettlebell swing targets your shoulders, lower back, buttocks and hamstrings and is one of the foundation kettlebell exercises. Hold your kettlebell with a two-handed overhand grip. Stand with your feet shoulder-width apart and hold your kettlebell in front of your thighs. Squeeze your shoulders back, lift your chest, bend your knees slightly and bend forward from your hips. Lower the kettlebell between your knees. From this position, thrust your hips forward and swing the kettlebell up to head level while keeping your arms straight. Let the kettlebell swing back down as you bend your knees and then repeat. This exercise can also be performed one arm at a time.
Kettlebell Wrestler's Row
The wrestler's row targets your upper back, lower back, arms and legs and requires two kettlebells. With a kettlebell in each hand, stand with your feet hip-width apart and your knees slightly bent. Bend forward from your hips until your upper body is inclined to about 80 degrees. Bend both arms and pull your hands into your ribs -- this is your starting position. Keep your torso still and slowly lower one arm to full extension. Pull it back up to your body and then perform a similar repetition with your other arm. Continue alternating arms for the duration of your set. Set the kettlebells down if you feel that your lower back is beginning to round.
Kettlebell Floor Press
This exercise is a kettlebell variation of pushups and targets your chest, shoulders and triceps. Lie on your back with your legs bent and feet flat on the floor. With your arms extended, hold a kettlebell in each hand so that the bell is resting against your outer forearm. Inhale and bend your arms until your elbows touch the floor next to your ribs. Exhale and explosively press the kettlebells back to arm's length. Continue for the desired number of repetitions. You can also perform this exercise using one kettlebell instead of two.
Kettlebell Sot's Press
The sot's press targets your legs, arms and core and requires good hip and shoulder flexibility. Swing a kettlebell up to your shoulder and then stand with your feet shoulder-width apart. Bend your knees, push your buttocks back and then squat down as far as you can. Hold this bottom position; use your free arm for balance as necessary. From this position, push the bell overhead to arm's length. Lower the kettlebell back to shoulder level and then stand back up. Perform the required number of repetitions before resting, changing arms and then repeating.
Kettlebell Turkish Getup
The Turkish getup is a challenging whole body exercise that emphasizes your core muscles. Lie on your back with your legs extended and a kettlebell in one hand. Press the kettlebell to arm's length and hold it directly over your shoulder. Bend your legs and use your free arm to help you sit up -- keep the kettlebell pressed up toward the ceiling at all times. Using your free arm for balance and assistance, get your feet under your body and stand up. Sit and then lie back down on the floor and then repeat. You can alternate arms on a rep-by-rep basis or perform all your reps using your left arm and then switch to your right.
References
- "Kettlebells For Dummies"; Sarah Lurie; 2010
- "Power to the People! : Russian Strength Training Secrets for Every American"; Pavel Tsatsouline; 1999
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Dinosaur Training: Lost Secrets of Strength and Development" Brooks D Kubik; 2006
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