Seeing people swing around those cannonball-shaped hunks of metal might look a little odd and even intimidating. But do not be put off by the kettlebell's unique shape or unique exercise movements---it is an effective workout tool with a long history. Kettlebell training, says IDEA Fitness Journal, dates back to Russia in the 1700s. The American Council on Exercise says kettlebell movements incorporate multiple muscle groups, requiring both strength and stability throughout the entire body. This translates to functional strength and fitness. In addition to these benefits, a 2010 study by the American Council on Exercise found kettlebell training improves cardiovascular fitness.
Two-Arm Swing
A fairly simple exercise, master the two-arm kettlebell swing before moving on to more advanced exercises like the kettlebell snatch. The American Council on Exercise says the two-arm kettlebell swing targets the glutes and quads; despite its name, it is not an arm exercise. With feet shoulder-width apart, bend the knees to grasp the kettlebell with an overhand grip; the elbows should be slightly bent. Power generates from explosively extending the legs and opening the hips. With straight arms, swing the kettlebell up to eye level. Recover back to the starting position, and again explosively open the hip to thrust the kettlebell upwards.
One-Arm Swing
Perform the one-arm kettlebell swing with the same technique as the two-arm kettlebell swing.
Kettlbell Snatch
The kettlebell snatch incorporates both upper and lower body movements. In the snatch the kettlebell begins at the feet and finishes extended fully overhead. The 2010 American Council on Exercise Study found that in a 20-minute workout, subjects burned 20 calories per minute on average and worked out at 93 percent of their maximum heart rate during this exercise. Similar to the one arm swing, stand with the kettlebell between the legs and feet shoulder-width apart. Squat down and grasp the kettlebell with one hand. Swing the kettlebell slightly backwards. Drive the legs upward and fully extend the hips when the kettlebell swings back forward. Swing the kettlebell up and keep it close to the body. Rotate the hand underneath the kettlebell as the kettlebell goes overhead, so that it is upside down and in contact with the back of the wrist and forearm. Extend the arm fully overhead.
Kettlbell Deadlift
Target the glutes, quads and back with the kettlebell deadlift. Place the feet shoulder-width apart with a kettlebell to the outside of each foot. Slightly contract the core muscles in the abdomen, squeeze the shoulder blades back and move downward by pushing the hips back. Maintain tension in your core and shoulder blades and grasp the kettlebells. Straighten the legs while maintaining a straight back and contracted shoulder blades. Fully lock out your legs and hips before lowering back to the ground for the next repetition.
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