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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.

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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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