Kettlebell Workouts # 1
Advanced Kettlebell Windmill Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings,Shoulders,Glutes Mechanics Type: Compound Tips: Works mainly the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position.
Kettlebell Workouts # 2 Alternating Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Abdominals,Shoulders Mechanics Type: Compound Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.
Kettlebell Workouts # 3 Alternating Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Kettlebell Workouts # 4 Alternating Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.
Kettlebell Workouts # 5 Alternating Kettlebell Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.
Kettlebell Workouts # 6 Alternating Kettlebell Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.
Kettlebell Workouts # 7 Alternating Press On Indoboard Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Abdominal Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced. Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell from the shoulder.
Kettlebell Workouts # 8 Alternating Renegade Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.
Kettlebell Workouts # 9 AOS Kettlebell 2-Hands Anyhow Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Biceps,Shoulders Mechanics Type: Compound Tips: Squat as low as possible to bring the lower kettlebell to your chest. A lower squat will require less of a bicep curl. Take this drill nice and slow.
Kettlebell Workouts # 10 Alternating Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Abdominals,Shoulders Mechanics Type: Compound Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.
Kettlebell Workouts # 11 Alternating Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Kettlebell Workouts # 12 Alternating Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.
Kettlebell Workouts # 13 Bottoms-Up Clean From The Hang Position Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: Biceps,Shoulders Mechanics Type: Compound Tips: Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.
Kettlebell Workouts # 14 Double Kettlebell Alternating Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. With a fluid motion, drop the top kettlebell while driving the bottom kettlebell up. This is an advanced move, so use caution. Pictures And Videos Courtesy Of artofstrength.com.
Kettlebell Workouts # 15 Double Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Kettlebell Workouts # 16 Double Kettlebell Push Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
Kettlebell Workouts # 15 Double Kettlebell Snatch Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Shoulders Mechanics Type: Compound Tips: Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
Kettlebell Workouts # 16 Double Kettlebell Swings Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Calves,Shoulders,Glutes Mechanics Type: Compound Tips: Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.
Kettlebell Workouts # 17 Double Kettlebell Windmill Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings,Shoulders,Glutes Mechanics Type: Compound Tips: Works mainly the obliques. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until you can pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to the starting position.
Kettlebell Workouts # 18 Extended Range One-Arm Kettlebell Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion. Imagine that you are trying to push yourself through the floor for added stability and increased strength.
Kettlebell Workouts # 19 Front Squats With Two Kettlebells Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Glutes Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
Kettlebell Workouts # 20 Kettlebell Alternating Seated Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in each arm in the clean position. Press one kettlebell up and lockout overhead. While lowering this kettlebell, begin to simultaneously press the other kettelbell. Always look at the kettlebell which is on the rise.
Kettlebell Workouts # 21 Kettlebell Arnold Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: This press resembles the Arnold press and is more common in gyms. Looking straight ahead, press the kettlebell out and overhead as if you are trying to make half of a circle. Press the kettlebell behind your head and lean forward slightly at the top for a stronger lockout.
Kettlebell Workouts # 22 Kettlebell Dead Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Return kettlebell back to the floor briefly while keeping the hamstrings loaded.
Kettlebell Workouts # 23 Kettlebell Figure 8 Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings Mechanics Type: Compound Tips: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.
Kettlebell Workouts # 24 Kettlebell Figure 8 To A Hold Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Biceps,Hamstrings Mechanics Type: Compound Tips: Just like the figure 8, except add an explosive pull to a hold in the standing position. Always drop the bell from the top position BETWEEN your legs... not to the outside (which would likely end badly for one of your knees).
Kettlebell Workouts # 25 Kettlebell Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Drop kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Pictures And Videos Courtesy Of artofstrength.com.
Kettlebell Workouts # 26 Kettlebell Long Cycle Clean (pro series) Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: The pro-series drills feature a less aggressive hip snap. You will also look down and between your legs on the downswing… as opposed to keeping your eyes and head level.
Kettlebell Workouts # 27 Kettlebell Long Cycle Press (pro series) Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: The pro-series drills feature a less aggressive hip snap. You will also look down and between your legs on the downswing … as opposed to keeping your eyes and head level.
Kettlebell Workouts # 28 Kettlebell One-Legged Deadlift Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings,Calves Mechanics Type: Compound Tips: Bend less at the knee than in the 1 leg squat. Tap your rear toe to the floor for balance as needed.
Kettlebell Workouts # 29 Kettlebell One-Legged Squat Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Glutes Mechanics Type: Compound Tips: Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs.
Kettlebell Workouts # 30 Kettlebell Pass Between The Legs Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: None Mechanics Type: Compound Tips: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.
Kettlebell Workouts # 30 Kettlebell Seated Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead. One of the major benefits of this exercise is that you cannot lean back and bring your pecs into the movement.
Kettlebell Workouts # 31 Kettlebell Seesaw Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean two kettlebells two your shoulders. Press one kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.
Kettlebell Workouts # 32 Kettlebell Squats Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Glutes Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
Kettlebell Workouts # 33 Kettlebell Turkish Get-Up (Lunge style) Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Quadriceps,Calves,Shoulders Mechanics Type: Compound Tips: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
Kettlebell Workouts # 34 Kettlebell Turkish Get-Up (Squat style) Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Quadriceps,Calves,Shoulders Mechanics Type: Compound Tips: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the bottom position of an overhead squat. Looking up at the kettlebell slowly stand up. Reverse the motion back to the starting position and repeat.
Kettlebell Workouts # 35 Kettlebell Windmill Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings,Shoulders,Glutes Mechanics Type: Compound Tips: Mainly works the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.
Kettlebell Workouts # 36 Leg-Over Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Lie on the floor with one kettlebell in place on your chest. Extend leg on working side over leg on non-working side. Press into locked out position.
Kettlebell Workouts # 37 One-Arm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps Mechanics Type: Compound Tips: Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Bring the kettlebell straight up using body momentum (don't even think about trying to curl it). Drive through with the hips and raise the kettlebell to your shoulder.
Kettlebell Workouts # 38 One-Arm Kettlebell Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat. Imagine that you are trying to push yourself through the floor for added stability and increased strength.
Kettlebell Workouts # 39 One-Arm Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Immediately after the initial push, squat down again and get under the kettlebell. Once the kettlebell is locked out, stand upright to complete the exercise.
Kettlebell Workouts # 40 One-Arm Kettlebell Military Press To The Side Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean a kettlebell to your shoulder. Look at the kettlebell and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.
Kettlebell Workouts # 41 One-Arm Kettlebell Para Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean a kettlebell out to your shoulder. Press the kettlebell straight overhead and then lower the kettlebell back to your shoulder. Make sure to contract your lat, midsection, and butt for added stability and increased strength.
Kettlebell Workouts # 42 One-Arm Kettlebell Push Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Quadriceps,Calves Mechanics Type: Compound Tips: Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebell overhead. Once the kettlebell is locked out, lower the weight to your shoulder and repeat.
Kettlebell Workouts # 43 One-Arm Kettlebell Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times.
Kettlebell Workouts # 44 One-Arm Kettlebell Snatch Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulder open your hand and punch through straight overhead.
Kettlebell Workouts # 45 One-Arm Kettlebell Split Jerk Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings,Shoulders Mechanics Type: Compound Tips: Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The second your drive the weight up, go into the bottom position of a lunge to get under the kettlebell. Make sure to work both sides.
Kettlebell Workouts # 46 One-Arm Kettlebell Split Snatch Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings,Shoulders Mechanics Type: Compound Tips: Place one kettlebell between your feet. Snatch the weight overhead and get under the weight by going into the bottom position of a lunge to get under the kettlebell. Make sure to work both sides.
Kettlebell Workouts # 47 One-Arm Kettlebell Stomp Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Quadriceps,Hamstrings Mechanics Type: Compound Tips: Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The second the kettlebell passes your forehead, jump off of the ground and stomp your feet into the floor. Stand upright back to the starting position and repeat. Make sure to work both sides.
Kettlebell Workouts # 48 One-Arm Kettlebell Swings Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Calves,Shoulders,Glutes Mechanics Type: Compound Tips: Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set.
Kettlebell Workouts # 49 One-Arm Open Palm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps,Shoulders Mechanics Type: Compound Tips: Place one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throw the kettlebell out in front of you and catch the handle with one hand. Take the kettlebell to the floor and repeat. Make sure to work both arms.
Kettlebell Workouts # 50 One-Arm Overhead Kettlebell Squats Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Shoulders,Glutes Mechanics Type: Compound Tips: Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms.
Kettlebell Workouts # 51 One-Arm Seated Kettlebell Military Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead. One of the major benefits of this exercise is that you cannot lean back and bring your pecs into the movement.
Kettlebell Workouts # 52 Open Palm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps,Shoulders Mechanics Type: Compound Tips: Place one kettlebell between your feet. Grab the handle with both hands and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palms of your hands. Throw the kettlebell out in front of you and catch the handle with both hands. Take the kettlebell to the floor and repeat.
Kettlebell Workouts # 53 Russian Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Quadriceps,Hamstrings,Abdominals Mechanics Type: Compound Tips: Clean two kettlebells two your shoulders. Pop your pelvis out so that the kettlebells are resting on your midsection. Pop the kettlebells up to your forehead using your legs and immediately get under the kettlebells. Stand upright to finish the jerk and repeat.
Kettlebell Workouts # 54 Two-Arm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Raise the kettlebells straight up as fast as possible and take the kettlebells to your shoulders. Lower the kettlebells back to the floor and repeat.
Kettlebell Workouts # 55 Two-Arm Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Kettlebell Workouts # 56 Two-Arm Kettlebell Military Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
Kettlebell Workouts # 57 Two-Arm Kettlebell Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.
Advanced Kettlebell Windmill Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings,Shoulders,Glutes Mechanics Type: Compound Tips: Works mainly the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position.
Kettlebell Workouts # 2 Alternating Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Abdominals,Shoulders Mechanics Type: Compound Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.
Kettlebell Workouts # 3 Alternating Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Kettlebell Workouts # 4 Alternating Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.
Kettlebell Workouts # 5 Alternating Kettlebell Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.
Kettlebell Workouts # 6 Alternating Kettlebell Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.
Kettlebell Workouts # 7 Alternating Press On Indoboard Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Abdominal Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced. Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell from the shoulder.
Kettlebell Workouts # 8 Alternating Renegade Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.
Kettlebell Workouts # 9 AOS Kettlebell 2-Hands Anyhow Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Biceps,Shoulders Mechanics Type: Compound Tips: Squat as low as possible to bring the lower kettlebell to your chest. A lower squat will require less of a bicep curl. Take this drill nice and slow.
Kettlebell Workouts # 10 Alternating Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Abdominals,Shoulders Mechanics Type: Compound Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.
Kettlebell Workouts # 11 Alternating Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Kettlebell Workouts # 12 Alternating Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.
Kettlebell Workouts # 13 Bottoms-Up Clean From The Hang Position Exercise Data Main Muscle Worked: Forearms Other Muscles Worked: Biceps,Shoulders Mechanics Type: Compound Tips: Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.
Kettlebell Workouts # 14 Double Kettlebell Alternating Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. With a fluid motion, drop the top kettlebell while driving the bottom kettlebell up. This is an advanced move, so use caution. Pictures And Videos Courtesy Of artofstrength.com.
Kettlebell Workouts # 15 Double Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Kettlebell Workouts # 16 Double Kettlebell Push Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
Kettlebell Workouts # 15 Double Kettlebell Snatch Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Shoulders Mechanics Type: Compound Tips: Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
Kettlebell Workouts # 16 Double Kettlebell Swings Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Calves,Shoulders,Glutes Mechanics Type: Compound Tips: Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.
Kettlebell Workouts # 17 Double Kettlebell Windmill Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings,Shoulders,Glutes Mechanics Type: Compound Tips: Works mainly the obliques. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until you can pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to the starting position.
Kettlebell Workouts # 18 Extended Range One-Arm Kettlebell Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion. Imagine that you are trying to push yourself through the floor for added stability and increased strength.
Kettlebell Workouts # 19 Front Squats With Two Kettlebells Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Glutes Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
Kettlebell Workouts # 20 Kettlebell Alternating Seated Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in each arm in the clean position. Press one kettlebell up and lockout overhead. While lowering this kettlebell, begin to simultaneously press the other kettelbell. Always look at the kettlebell which is on the rise.
Kettlebell Workouts # 21 Kettlebell Arnold Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: This press resembles the Arnold press and is more common in gyms. Looking straight ahead, press the kettlebell out and overhead as if you are trying to make half of a circle. Press the kettlebell behind your head and lean forward slightly at the top for a stronger lockout.
Kettlebell Workouts # 22 Kettlebell Dead Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Return kettlebell back to the floor briefly while keeping the hamstrings loaded.
Kettlebell Workouts # 23 Kettlebell Figure 8 Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings Mechanics Type: Compound Tips: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.
Kettlebell Workouts # 24 Kettlebell Figure 8 To A Hold Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Biceps,Hamstrings Mechanics Type: Compound Tips: Just like the figure 8, except add an explosive pull to a hold in the standing position. Always drop the bell from the top position BETWEEN your legs... not to the outside (which would likely end badly for one of your knees).
Kettlebell Workouts # 25 Kettlebell Hang Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Drop kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Pictures And Videos Courtesy Of artofstrength.com.
Kettlebell Workouts # 26 Kettlebell Long Cycle Clean (pro series) Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Tips: The pro-series drills feature a less aggressive hip snap. You will also look down and between your legs on the downswing… as opposed to keeping your eyes and head level.
Kettlebell Workouts # 27 Kettlebell Long Cycle Press (pro series) Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: The pro-series drills feature a less aggressive hip snap. You will also look down and between your legs on the downswing … as opposed to keeping your eyes and head level.
Kettlebell Workouts # 28 Kettlebell One-Legged Deadlift Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings,Calves Mechanics Type: Compound Tips: Bend less at the knee than in the 1 leg squat. Tap your rear toe to the floor for balance as needed.
Kettlebell Workouts # 29 Kettlebell One-Legged Squat Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Glutes Mechanics Type: Compound Tips: Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs.
Kettlebell Workouts # 30 Kettlebell Pass Between The Legs Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: None Mechanics Type: Compound Tips: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.
Kettlebell Workouts # 30 Kettlebell Seated Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead. One of the major benefits of this exercise is that you cannot lean back and bring your pecs into the movement.
Kettlebell Workouts # 31 Kettlebell Seesaw Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean two kettlebells two your shoulders. Press one kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.
Kettlebell Workouts # 32 Kettlebell Squats Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Glutes Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
Kettlebell Workouts # 33 Kettlebell Turkish Get-Up (Lunge style) Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Quadriceps,Calves,Shoulders Mechanics Type: Compound Tips: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
Kettlebell Workouts # 34 Kettlebell Turkish Get-Up (Squat style) Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Quadriceps,Calves,Shoulders Mechanics Type: Compound Tips: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the bottom position of an overhead squat. Looking up at the kettlebell slowly stand up. Reverse the motion back to the starting position and repeat.
Kettlebell Workouts # 35 Kettlebell Windmill Exercise Data Main Muscle Worked: Abdominals Other Muscles Worked: Hamstrings,Shoulders,Glutes Mechanics Type: Compound Tips: Mainly works the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.
Kettlebell Workouts # 36 Leg-Over Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Lie on the floor with one kettlebell in place on your chest. Extend leg on working side over leg on non-working side. Press into locked out position.
Kettlebell Workouts # 37 One-Arm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps Mechanics Type: Compound Tips: Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Bring the kettlebell straight up using body momentum (don't even think about trying to curl it). Drive through with the hips and raise the kettlebell to your shoulder.
Kettlebell Workouts # 38 One-Arm Kettlebell Floor Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat. Imagine that you are trying to push yourself through the floor for added stability and increased strength.
Kettlebell Workouts # 39 One-Arm Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Immediately after the initial push, squat down again and get under the kettlebell. Once the kettlebell is locked out, stand upright to complete the exercise.
Kettlebell Workouts # 40 One-Arm Kettlebell Military Press To The Side Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean a kettlebell to your shoulder. Look at the kettlebell and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.
Kettlebell Workouts # 41 One-Arm Kettlebell Para Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean a kettlebell out to your shoulder. Press the kettlebell straight overhead and then lower the kettlebell back to your shoulder. Make sure to contract your lat, midsection, and butt for added stability and increased strength.
Kettlebell Workouts # 42 One-Arm Kettlebell Push Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Quadriceps,Calves Mechanics Type: Compound Tips: Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebell overhead. Once the kettlebell is locked out, lower the weight to your shoulder and repeat.
Kettlebell Workouts # 43 One-Arm Kettlebell Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times.
Kettlebell Workouts # 44 One-Arm Kettlebell Snatch Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulder open your hand and punch through straight overhead.
Kettlebell Workouts # 45 One-Arm Kettlebell Split Jerk Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings,Shoulders Mechanics Type: Compound Tips: Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The second your drive the weight up, go into the bottom position of a lunge to get under the kettlebell. Make sure to work both sides.
Kettlebell Workouts # 46 One-Arm Kettlebell Split Snatch Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings,Shoulders Mechanics Type: Compound Tips: Place one kettlebell between your feet. Snatch the weight overhead and get under the weight by going into the bottom position of a lunge to get under the kettlebell. Make sure to work both sides.
Kettlebell Workouts # 47 One-Arm Kettlebell Stomp Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Quadriceps,Hamstrings Mechanics Type: Compound Tips: Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The second the kettlebell passes your forehead, jump off of the ground and stomp your feet into the floor. Stand upright back to the starting position and repeat. Make sure to work both sides.
Kettlebell Workouts # 48 One-Arm Kettlebell Swings Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Calves,Shoulders,Glutes Mechanics Type: Compound Tips: Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set.
Kettlebell Workouts # 49 One-Arm Open Palm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps,Shoulders Mechanics Type: Compound Tips: Place one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throw the kettlebell out in front of you and catch the handle with one hand. Take the kettlebell to the floor and repeat. Make sure to work both arms.
Kettlebell Workouts # 50 One-Arm Overhead Kettlebell Squats Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Calves,Shoulders,Glutes Mechanics Type: Compound Tips: Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms.
Kettlebell Workouts # 51 One-Arm Seated Kettlebell Military Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead. One of the major benefits of this exercise is that you cannot lean back and bring your pecs into the movement.
Kettlebell Workouts # 52 Open Palm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps,Shoulders Mechanics Type: Compound Tips: Place one kettlebell between your feet. Grab the handle with both hands and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palms of your hands. Throw the kettlebell out in front of you and catch the handle with both hands. Take the kettlebell to the floor and repeat.
Kettlebell Workouts # 53 Russian Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Quadriceps,Hamstrings,Abdominals Mechanics Type: Compound Tips: Clean two kettlebells two your shoulders. Pop your pelvis out so that the kettlebells are resting on your midsection. Pop the kettlebells up to your forehead using your legs and immediately get under the kettlebells. Stand upright to finish the jerk and repeat.
Kettlebell Workouts # 54 Two-Arm Kettlebell Clean Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back,Traps,Calves Mechanics Type: Compound Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Raise the kettlebells straight up as fast as possible and take the kettlebells to your shoulders. Lower the kettlebells back to the floor and repeat.
Kettlebell Workouts # 55 Two-Arm Kettlebell Jerk Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps,Quadriceps,Calves Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Kettlebell Workouts # 56 Two-Arm Kettlebell Military Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Mechanics Type: Compound Tips: Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
Kettlebell Workouts # 57 Two-Arm Kettlebell Row Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps Mechanics Type: Compound Tips: Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.
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