Kettlebell exercises provide a whole-body workout using just one piece of equipment. The movements are designed to deliver both a cardiovascular workout and strength training, and a study by the American Council on Exercise found that kettlebell activity burned an average of about 400 calories over 20 minutes. Many kettlebell movements build off the kettlebell swing: squatting, grasping the kettlebell, squeezing the glutes and using a hip thrust to power the kettlebell up to shoulder height while returning to a standing position. But there are plenty of modified exercises that take into account a leg injury or other lower-body limitations.
Shoulders and Triceps
The kettlebell alternating seated press will work out the upper body without stressing the lower. Sit on the floor with legs spread out to each side and as straight as possible. Hold the kettlebell in a "clean" position -- so the arm is bent, the elbow is tight to the ribs, the thumb is near the chest and the kettlebell is resting on the outside of the forearm. Engage the abdominal muscles and perform a "press" -- raise the kettlebell slowly and directly up from the shoulder until the arm is straight. Slowly lower down to the "clean" position and repeat, then switch hands.
Core
To perform the seated Shaker, sit on the floor with your legs straight ahead and your knees bent and together. Engage the abdominal muscles and sit up straight. With the trunk slightly twisted, hold the kettlebell with both hands to the right side of the body, near the hip. Keeping the arms as straight as possible, swing the kettlebell in one fluid motion up and across the body, ending on the left side, above the head and slightly wider than shoulder-width. Lower the kettlebell to hip level and repeat, moving toward the right shoulder.
Obliques, Hamstrings, Shoulders, Glutes
Depending on what type of leg injury you have, a "windmill" exercise can help keep your hamstrings and glutes strong while you recuperate. Stand with your feet slightly wider than your hips, with the right leg turned outward. Hold the kettlebell in the left hand. Engage the abdominal muscles and move the kettlebell to a "clean" position, then press it overhead. While keeping the left arm straight up toward the ceiling, bend the trunk and lower the right hand toward the right foot, touching the floor if possible. Slowly raise the trunk while keeping the left arm in position. Repeat, then switch sides.
Upper and Lower Abs
This killer kettlebell situp takes an already challenging move and heats it up. Lie on your back and hold the kettlebell over your head with one hand, with your other hand on the thigh. While keeping an eye on the kettlebell, take a deep breath and use the core muscles to lift to a seated position, keeping the raised arm straight if possible. Inhale, then exhale and slowly roll down to a lying position.
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