Kettlebell exercises combine cardiovascular training and strength training into a quick, power workout. Including kettlebell training in your current fitness program enhances your core strength and overall muscle development. These exercises are an advanced form of traditional dumbbell lifting, providing you with a challenging workout. Begin with an 8- to 15-lb. kettlebell and increase the weight as your performance enhances. Complete this exercise routine two to three times a week.
Turkish Half Get-Up Exercise
This exercise targets your shoulders, core and abs. Begin resting on your back with a kettlebell at your right side. Extend your left leg and bend your right knee. Grasp the kettlebell and rest it against the right side of your forearm. Extend your left arm out to your side, resting it on the floor. Contracting your core, extend the kettlebell upward, away from your chest. Exhale and push off of your left arm, curling your trunk into an upright position while keeping the kettlebell extended upward. Hold this position for a few seconds before returning to the start position. Complete five repetitions on both sides.
Around the Body Pass Exercise
This kettlebell exercise strengthens your abdominal and lower back muscles. Start in a standing position with your feet hip-width apart. Holding a kettlebell in front of your thighs, contract your core and extend your chest. Place the kettlebell in your left hand and bring both hands behind your back. Pass the kettlebell into your right hand and return to the front of your body. This rotation counts as one repetition. Keep your hips squared and core engaged throughout this exercise. Complete 10 repetitions and then repeat to the opposite side.
Windmill Exercise
This exercise strengthens your abdominal muscles and stretches your upper body. Start with your feet wider than hip-width apart. Hold the kettlebell in your right hand and extend your arm overhead. Contract your abs and rotate your chest to the right, looking up at the kettlebell throughout the movement. Touch your left hand to your left foot. Hold for a few seconds and return to the start position. Complete all repetitions on the right side before switching sides. Perform five to 10 repetitions on each side.
Two-arm Kettlebell Swing Exercise
This compound exercise strengthens your core, upper body and lower body. Begin with both feet wider than hip-width apart and your core contracted. Hold a kettlebell with both hands resting in front of your hips. Squat toward the floor, keeping your chest extended. Return to the starting position and swing the kettlebell up to shoulder height. As the kettlebell arcs down, squat and swing the kettlebell between your knees. Repeat the swing in a continuous motion, completing 15 to 20 repetitions.
References
- "ACE FitnessMatters"; Kettlebells: Twice the Results in Half the Time?; Chad Schnettler, et al.; January/February 2010
- "NSCA's Performance Training Journal"; Develop Power and Core Strength with Kettlebell Exercises; Jason Brumitt; September/October 2010
- "Women's Health"; Kettlebell Workout: Total Body Toning; Jen Ator; April 2011
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