💪🏾1. Russian Kettlebell Swing
Targets: Shoulders, back, hips, glutes, legs
How To: To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn’t a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing.
💪🏾 2. One-Arm Kettlebell Swings
How To: 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 isflat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hipstaking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set or alternate like I did in the video.
💪🏾 3. Kettlebell Deadlift High Pull
Target: Arms, Back, Legs, Shoulders
How To: Stand with your legs just wider than your shoulders and place a kettlebell between them. Lower your body into squat position until your knees are bent to a 90 degree and both hands reach the kettlebell. Extend through your legs and raise the kettlebell to your chin, so your arms bend and elbows are in line with the top of your head. Squat down and repeat.
💪🏾 4. Single-Arm Kettlebell Snatch
Targets: Shoulders, chest, back
How to: Start with a kettlebell between the feet with the knees bent. Then, explode up onto your toes, pulling the kettlebell until it reaches the chest with the elbow tucked in. From there, bring the weight overhead (hold on tight!).
💪🏾 5. Russian Kettlebell Uppercut
Targets: Obliques, Abs, Hips, Hamstring
How To: Cross over through the legs, into an uppercut and then stip the kettlebell with the empty hand.
💪🏾 6. Kettlebell Side bend
How To: Bend waist to opposite side of dumbbell until slight stretch is felt. Lower to opposite side, same distance and repeat. Continue with opposite side.