Kettlebell 101

Your imagination is the only real limitation that exists when it comes to the exercises you can perform using kettlebells. But just in case you don’t know where to start, here are some of the common moves to start with.

Beginners

Kettlebell Deadlift: Glutes, quads and back
Start in a squat position with the kettlebell between your legs, grip the kettlebell with both hands, drive your hips up and forward while lifting.

Double Arm Kettlebell Swing: Hamstrings, glutes, lower-back and core
Start in a squat position with the kettlebell between your legs, swing the kettlebell back between your legs then quickly change the direction of the swing by driving hips forward and driving the kettlebell straight out.

Turkish Get-up: Core, abs and shoulders
Lie on your back, legs extended and the kettlebell locked overhead. Bring your right leg in, then roll on to your left arm and bring you left leg in. Drive up and forward, until you are in a half lunge. Reverse the entire movement until you are on your back again.

Kettlebell Halo: Core and abs
Stand with your feet shoulder width apart, holding kettlebell overhead with both hands. Contract your abdomen while performing slow circles overhead. This can also be performed on your knees.

Kettlebell Military Press: Shoulders, triceps and oblique’s
Clean the kettlebell to the rack position (palm in, elbow tight against your side) on your shoulder. Press the bells up and out as if punching the ceiling. As the kettlebells pass your head, lean slightly so that they are locked out behind your head and over your center of gravity.

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About The Author

Dorian M Brito, CSCS

Dorian Brito brings over 15 years of fitness and rehabilitation experience to ‘LLERO. Dorian has a physical fitness pedigree that can compete with the best of them, holding a B.S. in Exercise Science from Ithaca College, an M.A. in Motor Learning & Control from Columbia University and currently in pursuit of his MPH from Emory University. Aside from the degrees this Exercise Physiologist has experience working with professional athletes as well as in orthopedic physical therapy clinics. But he hasn’t stopped their, aside from his clients and contributions to ‘LLERO Dorian has authored numerous other articles for outlets such as Men’s Health magazine.

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