Russian strongmen used kettlebells, which resemble a bowling ball with a handle, as far back as the 1700's. Kettlebells combine strength exercises with aerobic and balance elements for a complete fitness workout. Half moon exercises involve moving a weight from one side of your body, up and over your head, to the other side of your body. Use kettlebells to do half moon movements for a total body exercise.
Kettlebell Half Moon
Hold the kettlebell in both hands with an overhand grip. Stand with your feet about hip-width apart with the kettlebell between your thighs and your arms fully extended. Press your hips back, and bend your knees to drop into a squat. As you descend, shift the kettlebell to the outside of your left side. Stop when the kettlebell touches the floor just to the side of your left foot. Push through your heels to stand back up. As you stand, pull the kettlebell up to your shoulder and press it overhead. Descend into a squat again, but lower the kettlebell to your right side.
Topside Kettlebell Half Moon
This is an easier modification of the kettlebell half moon exercise. You limit your range of motion and do not descend as low. Stand with your feet about hip-width apart. Grab the kettlebell with an overhand grip, and hold it against the side of your left thigh. Press your hips back and bend your knees, descending into a half squat. As you press back up, lift the kettlebell up to your shoulder and press it overhead. Descend back into a half squat as you lower the kettlebell to the side of your right thigh.
Lunging Kettlebell Half Moon
For the lunging kettlebell half moon, you turn your feet in the direction of the kettlebell and dip into a partial lunge. Start with the kettlebell on the floor to the outside of your left foot. Turn both feet so they point toward the kettlebell. Drop down into a lunge, and grab the kettlebell with both hands. Explosively stand up out of the lunge, pull the kettlebell to your left shoulder and press it overhead. As you do this, turn your feet back to the center. When the kettlebell is overhead, your feet are pointing forward. Drop into a lunge, angling your feet to the right side, and lower the kettlebell to the outside of your right foot.
Considerations
The kettlebell half moon is an explosive exercise with no pause points -- you do not pause at any point in the movement like you do with a standard strength training exercise. Continue pulling the kettlebell overhead and to the side in one smooth, continuous motion. Do not bounce the kettlebell off the floor. Start with light weight until you perfect the technique for this exercise, and then gradually increase the weight.
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