Done properly, kettlebell movements will improve your body control, shorten workout time and give you great results.
Benefits: Gets your heart rate up for a cardio boost, and works your quads, glutes, abs, shoulders and arms.
- Hold the sides of the kettlebell handle, and stand with your feet a little wider than shoulder-width apart.
- Squat down until your hips are parallel to your knees and your elbows are inside your knees. Keep an upright posture (A).
- As you straighten your legs to stand up, press the kettlebell overhead (B).
- Pause for a second, then lower back into a squat while bringing the kettlebell slowly back to chest height.
Hold: 10 each arm
Benefits: Increases strength in your back, shoulders, triceps and biceps plus your core and abs.
- Get into a high plank position with your hands slightly wider than shoulders and one hand holding a kettlebell (A).
- Contract your abs, then pull your kettlebell to the side of your chest, keeping your shoulders and hips square to the floor (B). Contract your back muscles and hold for a second at the top of the move.
- Keeping your arm close to your body, lower the kettlebell to the floor. Do all reps with one arm, then switch sides and repeat.
CLEAN AND PRESS
Reps: 10 each arm
Benefits: Works lots of muscles all over your body; boosts heart rate.
- Stand with your feet just over hipwidth apart and the kettlebell on the floor between your feet.
- Keeping your torso straight, hinge forward at the hips to pick up the kettlebell with your right hand (A).
- Explosively lift the kettlebell (with a high elbow) by squeezing your glutes and driving your hips forward.
- At shoulder height, rotate your elbow under the kettlebell so your wrist’s facing up as shown (B).
- With your knees slightly bent, push the kettlebell straight up over your head (C). Hold for a second, then reverse the motion so the kettlebell’s on the floor. That’s one rep. Do 10 reps, then switch sides and repeat.
Benefits: Works your shoulders.
- From a yoga downward dog position (A), keep your bottom high and perform a press-up by bending your arms and lowering your head to the floor.
- Stop just before your head touches the floor (B), then push back up to the starting position so your arms are straight.
- You can make this move harder by raising your feet onto a platform or easier by bending your legs and walking them out slightly.