Kettle weights, known more specifically as kettlebells, have been used as a tool for strength building and demonstration in Russia and Eastern Europe for centuries. Fitness trainers and specialists in the U.S. have adapted the kettlebell into an effective workout tool. Performing kettlebell exercises requires care and precision, so the assistance of an experienced professional is recommended if you have not worked out with kettlebells before. Kettlebells generally come in 4 kg (just under 9 lbs.) increments, so select a weight that is comfortable yet challenging for you.
One-Armed Push Press
The one-armed push press focuses on the arms and shoulders as its primary workout target, but it also incorporates the abs and lower body. Pick up the kettlebell with your right hand and lift it so that the weight portion rests on your forearm with your hand resting in front of you near your shoulder. Bend your legs slightly so that your thighs form about a 45-degree angle with the ground. With a controlled but sudden motion, simultaneously straighten your legs and thrust the kettlebell above your head. As you are extending your arm above your head, rotate your palm 180 degrees so that it faces away from you. Lower the kettlebell back down to the original starting position and repeat, then switch hands.
Stiff Leg Dead Lift
The kettlebell version of the stiff leg dead lift primarily works the hamstrings, but the technique also builds abdominal core strength and overall balance. Pick up the kettlebell by the handle with your right hand and hold it at your side, near your thigh, with your arm relaxed. In a slow, controlled manner, lean forward at the waist and extend your right leg behind you, keeping your left foot on the ground. Continue to lean forward and extend your leg behind you until your upper body and your extended leg are parallel to the ground. Keep your right arm relaxed so that the kettlebell extends in front of you toward the ground. Hold that position for a beat. Then, using a quick but controlled motion, push down on your left leg and lift yourself back to an upright position to complete one repetition. Keep your back straight throughout the process and focus the impetus of the motion on your balance leg, rather than on your upper body. Switch arms and repeat the process on the other side. The leg that you lift behind you should always be on the same side as the arm that holds the kettlebell.
Swing
The motion of the kettlebell swing, when done correctly, primarily works the abdominal muscles, but it is a full body motion that incorporates the shoulders and the legs as well. Pick up the kettlebell in your right hand and stand up straight, with the kettlebell resting in front of you near your right thigh. Bend over at the waist and extend the kettlebell down between your legs in a swinging motion. Do this in a quick but controlled manner, and stop your downswing when your back is parallel to the ground. Keep your arm extended and swing the kettlebell back in the opposite direction until it is in front of your face. Stop the upward motion when your arm is parallel to the ground.
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