A kettlebell is a free weight used for resistance training that resembles a medicine ball with a handle, except made out of cast-iron. The kettlebell is a versatile tool for all-over body toning. Kettlebell exercises work synergistically as you swing the kettlebell around, so even though you target specific muscle groups your core muscles and other muscles will be used as secondary or assistor muscles. Most exercises that can be done with dumbbells and barbells can also be done with the kettlebell.
Kettlebell Clean
The kettlebell clean is a great exercise for the legs, triceps, and shoulders. It is a beginning exercise that once mastered lays the foundation for more difficult exercises, such as the military press, push press and push jerk, says Dan Staton, MS, CSCS, is an article in "Sports Man's News." The clean can be performed with one kettlebell at a time or with one in each hand. Stand with your feet shoulder-width apart and a kettlebell on the floor between your legs to do a single-arm clean. Grab the handle of the kettlebell in your right hand by bending your knees and leaning forward. The right arm should be straight and resting on the inside of your right thigh with your palm facing inwards. Stand up and raise the kettlebell toward your right shoulder by bending your elbow. Rotate your forearm so it faces forward. Return to the starting position with the kettlebell on the floor.
Two-Arm Kettlebell Jerk
The two-arm kettlebell jerk exercise is an advanced exercise that builds off of the kettlebell clean exercise, so learn that one first. Hold a kettlebell in each hand and place them on the floor between your legs with your knees bent. Bring the kettlebells up near your shoulders by performing the clean exercise. Straighten your arms straight over your head with your palms facing forward still. Squat down again a few inches with your arms overhead and then stand back up. Lower your arms back to your shoulders and put them back onto the floor.
Kettlebell Windmill
Stand with your feet shoulder-width apart. Hold a kettlebell in each hand. Raise your right arm straight toward the ceiling. Hold your left arm straight toward the floor in front of your body. This is the starting position. Straighten your spine. Lean forward by bending at your waist. Keep your right arm straight up toward the ceiling and your left arm hanging toward the floor. Make sure that your back is still flat as you bend forward. Stand back up to return to the starting position. Do an equal number of reps with your left arm up toward the ceiling and your right arm hanging toward the floor.
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