Kettlebell exercises generally involve a full range of body motion that incorporates several muscle groups. The exercises are most effective when they are done quickly and continuously. Generally, kettlebell exercises are done with one hand at a time as the size of the bell doesn't lend itself to two-handed movements. If you are a beginner, complete 12 repetitions with a 10 lb. kettlebell for each exercise, then switch the kettlebell to your other hand and repeat the exercise on that side. As the exercise becomes easier over time, increase the weight or the repetitions, or both.
Overhead Reverse Lunge
The overhead reverse lunge entails a motion in which you kneel with the kettlebell extended over your head. The motion requires balance, so it works the core muscles. It also directly targets the muscles in the upper legs and buttocks. Stand with your feet about hip-width apart and hold the kettlebell in your right hand at your side. Lift the kettlebell directly over your head with your arm fully extended. With a fluid, controlled motion step back with your right leg and drop your right knee to the ground. Push down with your left leg to raise your body back up, and simultaneously extend your right leg to the original standing position. Your arm should remain motionless over your head and you should keep your back straight throughout the exercise.
Clean and Jerk
The clean and jerk is a full-body exercise that targets the upper legs and the shoulders. The core muscles also work as a stabilizer during this exercise. The motion consists of lifting the kettlebell from the floor, to your shoulder, over your head and setting it back down again. Stand with your feet a little more than shoulder-width apart, with the kettlebell resting on the ground in between them. Squat down by bending your legs and lowering your buttocks. Reach down and grab the kettlebell by the handle. Extend your legs and lift the kettlebell up to your shoulder using a controlled swinging motion. Don't swing the kettlebell out away from your body, but lift it primarily by bending your elbow and contracting your biceps muscle. Allow your legs to bend slightly then press the kettlebell over your head. Hold that position for a beat, then reverse the motion. Bring the kettlebell back to your shoulder, then squat down and bring it back to its original position.
Shoulder Swing
The shoulder swing with a kettlebell works the front of the shoulder and the abdominal muscles. It also works the back of the thighs and the muscles in the buttocks. The exercise consists of a swinging motion that starts with the kettlebell between your legs and ends with it out in front of your face. Stand with your feet a little more than shoulder-width apart with the kettlebell on the ground between them. Squat down and pick up the kettlebell with your right hand. From the squatted position quickly stand up and simultaneously swing the kettlebell out in front of you. Your arm should be parallel to the ground and directly in front of your face at the top of the swing. The kettlebell should be between your legs and as far behind you as possible at the bottom. Swing the bell between these two positions as one continuous motion.
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