Kettlebells are cast iron weights with handles that are lifted and swung for exercise. Kettlebells can be used in a number of ways to train your entire body. The most effective kettlebell strength training exercises tend to be the ones that produce the most results in terms of gaining mass, since that is typically the main reason for training with kettlebells. Speak to your doctor before beginning any type of strength training regimen and always perform a proper warm-up with stretches prior to lifting.
Front Squats
Stand with your feet slightly wider than shoulder width apart and clean two kettlebells to your shoulders. Your elbows should flare out to the sides and the kettlebells should rest on top between your biceps and deltoids. Lower by bending at the knees, keeping your back completely straight at all times. Lower and inhale until your thighs are parallel to the floor, then press down through your heels and push yourself back up to the starting position. Exhale on the way up. Do three to four sets of five to seven repetitions.
Military Press
Stand with your feet shoulder width apart and a slight bend at the knees. Grasp two kettlebells and clean them to your shoulders, keeping your elbows close to your body and your hands together underneath your chin. The kettlebells should rest on top between your biceps and deltoids. Press the kettlebells straight up until your arms are fully extended as you exhale. Slowly lower the kettlebells to their starting position as you inhale. Do three sets of eight to 10 repetitions.
Alternating Floor Press
Set two kettlebells on the floor with enough space between them for you to lie down. Lie with your back on the floor so that the kettlebells are at your shoulders. Grasp the kettlebells with an underhand grip and press them straight up, extending your arms fully. Slowly lower your right arm by bending at the elbow and keep your left arm extended. Inhale and lower the arm until the elbow is just off the floor next to your waist. Press the kettlebell back up and exhale, then repeat the movement with your left arm. This constitutes one repetition. Do three sets of eight repetitions.
Alternating Renegade Row
Place two kettlebells on the floor shoulder width apart. Get on your knees and grasp the kettlebells, then push yourself up into a pushup stance, with your arms on top of the kettlebells. Ensure your torso and legs form a perfect plank. Lower your body by bending at the elbows and perform a pushup, engaging your core to help stabilize your body. Inhale on the way down and exhale on the way up. Then pull the kettlebell in your left hand up and perform a row. Pull your elbow in at your side until your upper arm is parallel to the floor. Slowly lower the kettlebell back to its starting position, do another pushup and perform a row with your right arm. Do three sets of 10 to 12 pushups and rows.
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