Kettlebell Exercises

Kettlebell exercises are a great way to develop full body strength and conditioning. You can get more information about kettlebells in my article here.

The following exercises are basic fundamentals with some supplemental exercises at the end. Follow them and you will go far. The beginner exercises are the Swing and the Get-Up. Next come the rack (clean), press, snatch, and squats.

Basic Kettlebell Exercises

These kettlebell exercises are the bread and butter of kettlebell workouts. You can use the swing as both a strength-building exercise and as an aerobic exercise. You can start with doing the swing and get-up and then move onto the rest after a week or two of practice.

Swing (Two-Hand)

1. Place your feet just wider than shoulder width apart, feet out 45 degrees.
2. Squat down, like you're sitting in a chair, back straight, and grab the kettlebell in front of you with both hands.
3. Drop/Swing the kettlebell back between the legs and then swing it up to chest level using the driving force of your hips, legs, and butt. At the top of the swing, both your body and your arms are straight. Your arms should act as hooks and should not be used to drive the swing.
4. Drop the weight back down the same way it came up, back beneath the legs and repeat in a fluid rhythm.

Swing (One-Hand)
Same as the two-hand swing except you only use one hand. Switch to the other hand after you've worked out the first arm completely.

Practice this only after you feel comfortable doing the two-hand swing.

Swing (Alternating Hands)
Use a one-hand swing except you switch hands at the top of each swing.

Get-Up
This is for a right-hand get-up. Mirror the directions for the left hand.

1. Lay on your back with the kettlebell next to your right torso/ribs.
2. Grab the handle tightly with your right hand, curling your hand and wrist towards you to prevent the weight from bending your hand/wrist back too far. Then place your left hand on top of your right and on the handle and bring the kettlebell to your chest. Bring your left arm back to the side.
3. Push the kettlebell straight up and keep your focus on it at all times, and station your right foot on the ground, back towards your butt, so your knee is pointing up.
4. Try to sit up from the right shoulder, pivoting on your left elbow, until you are fully upright. Your right arm and elbow should still be locked, holding the kettlebell straight up, with your eyes focused on it.
5. Using your left hand/arm for support and your right foot still planted on the ground, swing your left leg back so you are in the bottom of a lunge position, then stand up.
6. Reverse the directions to lay back down. Switch hands and mirror the directions for the left hand.

This exercise requires you to concentrate on the weight that you hold above you throughout the movement. Many supporting muscles will be called upon to balance and brace yourself as you get up and back down. This exercise is not for power or speed, but effort must be made on technique and doing the sequence correctly.

Keep your abs tight and your wrists locked.

Intermediate/Advanced Kettlebell Exercises

Clean & Press

1. Place your feet just wider than shoulder width apart, toes pointed slightly out.
2. Start with the kettlebell being held with one hand at your chest. Imagine first that the side of your fist with the thumb and index finger is facing your shoulder, almost touching it. You are gripping the kettlebell in this position, with the weight resting on the forearm. This is called the rack position.
3. Roll your wrist forward, pointing your thumb down, letting the kettlebell drop. Keep the kettlebell close to the body, and when it drops, swing it behind you and between your legs. Your arms should be loose and your legs and hips should carry the load.
4. Swing the kettlebell back up the same way it came down, back to the rack position. When the weight passes your waist, roll your wrist so your forearm meets the weight and punch through in the last step to get into the rack position.
5. Repeat for desired repetitions. Everything should be a fluid motion.

Optionally, when in the rack position, you can press the weight straight up overhead, locking the arm out and then lower it under control. The elbow should come out, with your palm facing the same direction your chest is.

Jerk
The jerk is much like the press except you bend your knees a few inches and give an initial drive into your press from your legs.

Snatch

1. Place your feet just wider than shoulder width apart, feet out 45 degrees.
2. Squat down, like you're sitting in a chair, back straight, and grab the kettlebell in front of you with one hand.
3. Like with the swing, drive with your legs and hip, and at the same time pull it high with your back, not your arms. Your arms should be bent, not straight out as you don't want a wide, swinging arc.
4. As the kettlebell comes up to your chest or head level, it'll start to be weightless. At this point, punch the kettlebell through towards the sky, locking your arm out.
5. Drop and swing the kettlebell back down between your legs like with the clean
6. Swing and pull to repeat the snatch.

Front Squat
From the rack position, and your legs just wider than shoulder width, squat down until your thighs are just below parallel with the ground, or as far as you can go, then come up. Repeat.

Supplemental Kettlebell Exercises

Circle Legs
Circle the kettlebell around the legs and pass it to the other hand in the middle, creating a figure eight pattern. Switch directions.

Circle Torso
Pass the kettlebell around your torso, swapping hands at the hips. Switch directions.

Circle Head
Holding the kettlebell upside down and by the handle with both hands, start by bringing it by the ear and then behind the head, eventually coming all the way around the head. Switch directions.

Windmills
With the kettlebell pressed overhead, have your free hand follow down the same side leg until you touch the ground, or as far as you can go, and then come back up. Repeat for as many times as you want and then switch hands. Keep your attention focused on the kettlebell so as to not lose balance.

These are just a sample of the total number of kettlebell exercises, but you don't have to many in order to get the full body workout you want. Use just a few of these kettlebell exercises 3 to 5 times a week to see results.

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