Kettlebell Exercises For Total Body Strength

Kettlebells resemble cannonballs, with a flat bottom on one side and a thick, luggage-style handle attached to the opposite side. Training with kettlebells requires multiple body parts to work together to produce effort and to maintain alignment and balance. These exercises emphasize on spine and hip stability, replying on your hips and legs to produce most of the strength and power, explains fitness professional Brett Jones, co-author of "Kettlebells From the Ground Up."

Kettlebell Deadlift

The kettlebell deadlift is a fundamental movement pattern that uses your hips to generate force to lift a heavy weight off the ground. Your abdominals, spine and legs stabilize your body to maintain your alignment, providing an anchoring point for your hips to move. You should perform this exercise as a foundation before attempting other kettlebell exercises because deadlifts teach you how to use your hips to produce strength and your abs, spine and legs to stabilize your body. The shape and height of the kettlebell makes this exercise easier to reach and hold that a barbell or dumbbell.

Stand with your legs about shoulder-width apart and put a 50-lb. kettlebell on the ground in front of you. Bend your torso at your waist like a bow to grab the kettlebell with your left hand. Do not round your back and keep your legs slightly bent. Exhale and push your pelvis forward to bring your torso upright and the weight off the ground. Perform three sets of six to eight repetitions per arm.

Kettlebell Swings

Kettlebell swings use the deadlift movement pattern to help your upper body swing the kettlebell in an arc from between your legs to in front of you. This further develops power in your hips and muscular endurance throughout your body. To do this exercise, hold a 30-lb. kettlebell with both hands and stand with your legs about shoulder-width apart. Swing the kettlebell between your legs slightly to initiate the momentum by bending your torso forward at your waist and your legs slightly. As with the deadlift, push your hips forward to help you swing the kettlebell forward until your arms our parallel to the ground. You should inhale when you swing up and exhale when you swing down. Use the momentum of the swing to guide you through the range of motion and movement control. Perform three sets of 20 swings. You can also do this exercise with hand weights.

Kettlebell Squat Press

The squat press combines the squat movement pattern with a shoulder press. Unlike the shoulder press, you use your lower body, instead of your shoulders, to do most of the work to lift the weight over your head. This allows you to lift a weight over your head that would normally be too heavy to lift with your upper body alone. To do this exercise, stand with your legs about shoulder-width apart, and hold a 30-lb. kettlebell in each hand near your shoulders with your elbows close to your body. Your knuckles should be facing out to your sides. Squat down as low as you can while keeping your torso upright and your feet and knees pointing forward. As you exhale and stand straight up without moving your spine, press the kettlebells over your head, using the momentum of the movement to help you lift. Hold this position for one second and lower the weights to your shoulders. Perform three sets of eight to 10 reps. You can also do this exercise with one hand to see if one side of your body is stronger than the other side.

Warning

Kettlebell training requires a higher learning curve and physical and mental demand than using traditional free weights, notes physical therapist Gray Cook, co-founder of Functional Movement Systems. Therefore, you should work and consult with a qualified exercise professional, such as a Certified Russian Kettlebell Instructor or a strength coach, before attempting these exercises on your own. You can easily injure your spine and other joints if you do not perform them with good form and technique.