Kettlebells may be all the rage these days on talk shows, reality shows and in magazines, but these tools have actually been around for hundreds of years. They were first used as counter weights at Russian food markets, according to the Kettlebells USA website. The cannonball-shaped design with the convenient, attached handle makes the kettlebell a good tool to meld with dumbbell exercises in a workout. Both are free weights that cause a high amount of muscle recruitment.
Kettlebell Deadlift
The kettlebell deadlift is a full-body integration exercise that targets your glutes, back, thighs and abs at the same time. Position a kettlebell on the floor and straddle it with your feet slightly wider than shoulder-width apart and toes turned out slightly. Keeping your back straight and abs tight, lower yourself down by bending your knees. As you descend, push your butt back and try to keep your shins perpendicular to the floor. Grasp the handle of the kettlebell firmly with both hands and lift it off the floor as you come to a standing position. Upon rising, pop your hips forward slightly and forcefully contract your glutes, abs and quadriceps. Hold for a second, slowly lower the weight back down and repeat.
Dumbbell Bench Press
The dumbbell bench press works your chest, shoulders and triceps at the same time. Begin in a face-up position on a flat bench while holding the weights directly above your body with your arms fully extended and palms facing forward. Slowly lower the weights to your sides by bending your elbows and stop when you feel a good stretch in your chest. Push the dumbbells back up until they are an inch apart and repeat. To make this exercise more challenging, perform it while lying face up on a stability ball.
Goblet Squat
The goblet squat is a kettlebell exercise that works your glutes, quadriceps, hamstrings, abs and calves. Stand with your feet in a slightly wider than shoulder-width stance and hold the kettlebell close to your chest with your hands on the handle and elbows facing down. Keeping your arms still and the kettlebell fixed, bend your knees to lower yourself down. Move your elbows inside your knees and stop when your thighs are just below parallel to the floor. Remember to keep your shins perpendicular to the floor on your descent. Steadily rise back up; squeeze your glutes, abs and quads for a second; and then repeat.
Dumbbell Push Press
A dumbbell push press targets your shoulders, arms, butt and thighs in one steady motion. Stand with your feet spaced about shoulder-width apart and hold the weights right above your shoulders with your palms facing inward. Slowly lower yourself into a half squat, then quickly stand up as you push the weights straight above your head. Squeeze your abs as you do this to stabilize your spine and hold for a second. Slowly lower the weights and repeat the whole movement. You also have the option of doing this exercise while holding kettlebells in your hands.
Swing
The swing is a popular kettlebell exercise that works your abs and thighs and also causes a nice caloric expenditure. Place the kettlebell on the ground and stand about an arm's reach behind it with your feet slightly wider than shoulder-width apart. Slightly bend your knees and hips, and grasp the handle with both hands. Lift it off the floor and let it swing back between your legs. Forcefully stand up, thrust your hips forward and swing the kettlebell up to about chest height. Quickly swing the weight back between your legs and continue to swing it in a steady fashion. For a variation, perform single-arm swings.
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