It is important to note that kettlebells are frequently used improperly. If you are considering this type of workout, do yourself a favor and consult a personal trainer to get some pointers on safety and proper form. This will help you get the most out of your workout and avoid injury.
1. Two Arm Kettlebell Row
You'll need two kettlebells for this one. Stand with feet shoulder-width apart, knees bent. Now, bend over and pick up the kettlebells, pulling them up toward your stomach. Keep elbows close to your sides. Put down and repeat.
2. Goblet Squat
Power up your squats with a kettlebell. Hold your bell with both hands. Keep the bell toward your chest with elbows close to the body. Do your squat. It is important to maintain good form so you don't get hurt. Remember to keep your back straight, don't hang your knees over your toes and don't hold the bell out in front of you; keep it close to your chest.
3. Lunge Press
Basically, you are going to do a standard lunge, but you are going to hold a kettlebell in front of you and then when you lunge forward you are going to raise your arm (opposite arm of the leg you are leading with) above your head.
4. High Pull
Stand with feet a bit wider than shoulder-width, feet pointed out. Set bell between legs, squat down, grab with one hand and use hips to drive yourself up to standing, raising bell upward, elbow out.
5. Russian Twist
Work those abs: Sit on the floor with legs bent and feet shoulder-width apart. Holding bell at chest, lean into a 45-degree angle. Now, rotate torso, left to right, swinging bell with your body.
6. One Arm Floor Press
Lay on back, legs straight out in front. grab bell with one arm, palm facing in, raise and rotate wrist so palm faces feet.
Bell sits on floor between your feet. Squat down and grab with both hands. Stand up. Keep core engaged and back straight.
A personal trainer can give you the guidance you need to get the results you want. Ralph Roberts can customize a fitness plan according to your goals and current level of fitness. You can find Ralph at the Downtown Athletic Club in Amarillo.