Advanced
One-arm Kettlebell Snatch: Quads, glutes and shoulders
Start in a squat position, bending your knees and pushing your butt back. Swing the kettlebell between your legs to start the motion. Immediately switch directions by driving forward with your hips. Pull the kettlebell up to your body turning it towards the back of your hand as it reaches the height of your shoulder. Press over head.
One-arm Kettlebell Clean: Quads, glutes, hams, shoulders and mid back
With the bell at your side, first back swing and then forward swing the kettlebell to shoulder-level. Once it is in the rack position, grip the handle tight and tighten your body to hold it in place. Return it to the start position.
Kettlebell Side Press: Obliques, core, triceps, shoulders and hamstrings
After cleaning the kettlebell with one arm, thrust your hips towards the bell. Lower yourself while pressing overhead.
Kettlebell Pistol (one-legged squat): Quads, abs and glutes
Hold the kettlebell close to your chest, bracing with your core. Holding the non- exercising leg out, perform a single leg squat and hold at the bottom then stand up.