Kettlebell exercises

1. Kettlebell exercise - lateral raise

Main muscle worked: shoulder
Materials: 2 kettlebells
Fitting: Prepare your kettlebells filling sand in the dry-bags that you place inside the kettlebells (try to fill them with the same weight).
Position:
Standing position.

Execution:
Step 1: Take hold of a pair of kettlebells and hold them at the side of the body. 
Step 2: With a slight bend in the elbow, lift each kettlebell up and out to the side. 
Step 3: At the top part of the movement your arms should be parallel with the floor with each kettlebell hanging downwards from your hands. 
Step 4: Pause momentarily at the top of the movement before slowly allowing your arms to come back to the sides.
Step 5: Come back in starting position and repeat the movements.

2. Kettlebell exercise - single arm clean and press

Combining 2 exercises - clean and press will take the kettlebell from the floor to the top. This is a challenging exercise that involves the whole body.

Materials: 1 kettlebell
Fitting: Prepare your kettlebell filling sand in the dry-bags that you place inside the kettlebell.
Position:
Standing position.

3. Kettlebell exercise - forward lunge

 

Main muscles worked: Glutes, quads, hamstrings, core.
Materials: 2 kettlebells
Fitting: Prepare your kettlebells filling sand in the dry-bags that you place inside the kettlebells (try to fill them with same weight).
Position:
Standing position.

Execution:
Step 1: Take hold of a pair of kettlebells and hold them at the side of the body. 
Step 2: Starting from the standing position, flex forward in lunge, keeping the kettlebells aside in your straight arms.
Step 3: Continue the movement pushing up your body and flex forward with the other knee.
Step 4: repeat the movements.

4. Kettlebell exercise - biceps curl

Materials: 2 kettlebells
Fitting: Prepare your kettlebells filling sand in the dry-bags that you place inside the kettlebells (try to fill them with same weight).
Position:
Standing position.

Step 1: Standing tall, hold a pair of kettlebells at your sides.
Step 2: Without moving your upper arms, bend your elbows and curl the weights up toward your shoulders.
Step 3: Pause, then return to standing position and repeat.

5. Kettlebell exercise - single arm overhead extension

Main muscle worked: triceps
Materials: 1 kettlebell
Fitting: Prepare your kettlebell filling sand in the dry-bags that you place inside the kettlebell.
Position:
Standing position.

Execution:
Step 1: Take 1 kettlebell after fitting it and extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head.
Step 2: Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
Step 3: Slowly lower behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
Step 4: Return to the starting position by flexing your triceps as you breathe out.

Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.

6. Kettlebell exercise - dual clean and press

For more exercises watch the video: Kettlebell workouts.