PUSH, PULL, SWING WITH THIS NO-NONSENSE WORK CAPACITY TOOL
Kettlebells work for bodybuilding because they are so mechanically unwieldy. They’re awkward, heavy, and difficult to balance, so they challenge your muscles in unique ways.
Before you use one of these weights, jump to Chapter 9 and take a kettlebell for a test drive to build muscular familiarity with the tool. In addition, learn how to “rack” a kettlebell. This is a technique used in Overhead Presses, Lunges, and Squats. To rack, raise the kettle-bell in front of your shoulders with the round part (the bell) resting in the crook of your elbow and your elbow pointing directly toward your hip. To do this, you have two options: If the weight is light enough that you can curl it into position by your shoulders, do that. If the weight is too heavy, or you just want to get a little extra benefit from raising the weight into position, the smartest way is to clean the kettlebell to your shoulder. That move is a good place to start our review of killer kettlebell exercises.
TARGET MUSCLES: back, chest, core, glutes, hamstrings, and quadriceps
SETUP: Stand tall with your feet hip-width apart and hold a kettlebell with your right hand with an overhand grip, palm facing behind you. Unlock your knees, push your hips back, and lean forward at your waist. (Your knees will bend slightly as you go.) Your right arm should hang straight down in front of you, between your legs, palm facing back, and your left arm can hang at your side.
PULL: In one move, swing the weight back between your legs, then quickly push yourself up into a standing position by squeezing your glutes, thrusting your hips forward, and pushing your feet into the floor. Simultaneously swing the kettlebell up toward your right shoulder and “catch” it. The kettlebell should be resting along the back of your forearm up by your shoulder, with the bell “racked” or resting in the crook of your right elbow. Now the kettlebell is positioned where you need it to be in order to perform whatever exercise you’ll be doing.
However, if the exercise you’re looking to do is an actual Kettlebell Clean, then simply reverse the motion to get back into the Setup position. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTERS
LEAVE YOUR BICEPS OUT.
If your arms are curling even a portion of the weight up, you’re not allowing your hips to do their job.
WIGGLE YOUR TOES.
Keep your feet flat at the start, but make sure you can wiggle your toes. That will tell you that the weight is loaded more along the back of your body.
DON’T BEND YOUR WRIST.
Your knuckles should be in line with your wrist and elbow at the top. Don’t let the weight of the kettlebell bend your wrist backward.
OPTIONS
DOUBLE CLEAN
Take a slightly wider than shoulder-width stance, and hold a kettlebell in each hand. Perform the exercise as explained at left.
Perform the exercise as explained in the main exercise, but don’t swing the kettlebell through your legs to begin the lift. This will remove some momentum from the move, making it harder to pull the kettlebell.
DEAD CLEAN
Perform the exercise as explained in the Hang Clean, but begin with the bell resting on the floor directly in front of you.
SAVE YOUR FOREARMS
When performing Kettlebell Cleans (and other exercises, such as the Kettlebell Snatch), the bell naturally changes position by flipping over your fist as you swing it up to either your shoulder or above your head. A common problem is that if you don’t get under the bell and let it rotate over your hands in the right way, the bell can swing down with force and smash against the back of your forearm. To avoid this, keep a loose (but steady) grip on the kettlebell; as it rises to your shoulder, quickly rotate your hand and punch upward to make the bell rotate around without slamming into your arm.
TARGET MUSCLES: back, chest, core, glutes, hamstrings, quadriceps, shoulders, and triceps
SETUP: Stand holding a kettlebell with your left hand with an overhand grip, palm facing behind you. Unlock your knees, push your hips back, and lean forward at your waist. (Your knees will bend slightly as you go.) Your left arm should hang straight down in front of you between your legs, palms facing back, and your right arm can hang at your side.
PULL AND PUSH: In one move, swing the weight back between your legs, then quickly push yourself up into a standing position by squeezing your glutes, thrusting your hips forward, and pushing your feet into the floor. Simultaneously swing the kettlebell up toward your left shoulder.
If the kettlebell is very heavy, right before it reaches your left shoulder, quickly drop into a slight squat (not shown) and get your elbow underneath the kettlebell to rack it. Dip down a few inches by bending your knees, then quickly push the kettlebell up over your head as you push through your heels. Reverse the motion to lower the kettlebell back down into the Setup position, and repeat.
PERFORMANCE POINTERS
KEEP YOUR FEET FLAT.
Be sure you can wiggle your toes. That will tell you that the weight is loaded more along the back of your body.
DIP A LITTLE.
Getting under the kettlebell as it flips over your wrist and lands on your forearm at the top helps you absorb the impact.
KEEP YOUR WRIST STRAIGHT.
Your knuckles should be in line with your wrist and elbow at the top. Don’t let the weight of the kettlebell bend your wrist backward.
DOUBLE CLEAN AND PRESS
Take a slightly wider than shoulder-width stance and hold a kettlebell in each hand. Perform the exercise as explained in the main exercise.
PLAY IT SAFE
For safety and greater stability, wear flat-soled workout shoes instead of running or cross-training shoes. Practice in front of a mirror so you can master the proper form. Exercise on a rubber workout mat or outdoors on grass, in case you have to drop the kettlebell.
TARGET MUSCLES: back, core, and shoulders
SETUP: Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your torso.
SWING: Contract your core muscles as you release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand, bring it back to the front (completing a full circle around your body), and repeat.
PERFORMANCE POINTERS
GO IN BOTH DIRECTIONS.
Try to evenly divide passing the kettlebell clockwise and counterclockwise, instead of moving the kettlebell in the same direction all of the time.
MINIMIZE YOUR MOVEMENTS.
For maximum results, avoid moving your hips as you perform the exercise.
AROUND-THE-LEGS PASS
With your feet less than hip-width apart and your arms hanging down in front of you, bend your knees until the bell is at about shin height. Contract your core muscles as you pass the bell around your legs. After half of the required reps, switch directions.
DID YOU KNOW?
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TARGET MUSCLES: back, core, glutes, hamstrings, and quadriceps
SETUP: Stand with your feet wider than shoulder-width apart and place a kettlebell between your feet. Push your hips back, sink down into a half-squat (about halfway between a standing position and having your thighs parallel to the floor), and grab the kettlebell with your left hand.
SWING: Keeping your legs fixed in this position, you’re going to pass the kettlebell back and forth between your legs. Use your left arm to gently swing the kettlebell underneath your body and toward your right knee as you simultaneously reach behind your right knee with your right hand and grab the kettlebell. Swing the kettlebell out, around, and back through your legs, toward your left knee. Grab it from behind your left knee with your left hand, and repeat.
PERFORMANCE POINTER
GO IN BOTH DIRECTIONS.
Try to evenly divide passing the kettlebell clockwise and counterclockwise, instead of moving the kettlebell in the same figure-eight direction all the time.
TARGET MUSCLES: trapezius, lower back, quadriceps, hamstrings, glutes, calves, and abs
SETUP: Stand tall with your feet shoulder-width apart and a heavy kettlebell on the floor in front of your toes. Push your hips back, bend your knees, and grab the kettlebell with both hands with palms facing behind you.
PULL: With your chest up and back flat, slowly pull the kettlebell off the floor by standing up as you extend your hips forward. Pause, lower the kettlebell back down to the floor, and repeat.
PERFORMANCE POINTERS
DON’T LOOK DOWN.
Looking at the kettlebell will cause your lower back to round.
KEEP YOUR ARMS STRAIGHT.
Resist the urge to raise your shoulders or bend your elbows as you go. Your shoulders should remain pulled back and down at the top of the lift, and the kettlebell should stay close to your body until your legs are straight but not locked.
OPTION
DOUBLE DEADLIFT
Grab a kettlebell in each hand and perform the exercise as explained.
TARGET MUSCLES: Latissimus dorsi, lower back, middle trapezius, and rhomboids
SETUP: Stand tall in front of a bench with your feet hip-width apart, knees slightly bent, and a kettlebell in your right hand. Keeping your back flat, bend forward at your waist until your torso is almost parallel to the floor and support yourself by placing your left hand on the bench with a straight arm. Your right arm should extend straight down.
PULL: Without moving your upper body, pull the kettlebell up to the side of your torso. Pause, lower the kettlebell back down, and repeat. Perform the required reps, switch sides, and repeat.
PERFORMANCE POINTERS
KEEP NECK AND SPINE IN LINE.
Lifting your head or turning your neck to see the kettlebell may strain your neck muscles. Instead, look down at the floor in front of you as you row.
MOVE ONLY YOUR ARM.
Avoid twisting your torso and straightening your legs in order to lift the kettlebell, which is cheating.
45-DEGREE TWO-ARM ROW
Hold kettlebells in both hands and bend at the waist until your torso is 45 degrees to the floor. Pull the kettlebells to your sides and squeeze your shoulder-blades together.
YATES ROW
Perform the exercise as explained in the main exercise, but only lower your torso 20 to 25 degrees and turn your wrists so your palms face forward.
SINGLE-LEG ROW
With a light kettlebell in each hand, bend your left knee to raise your right foot off the floor and toward your butt, then slowly bend forward at your waist until your back is almost parallel to the floor, letting your arms hang straight down below you. Perform the exercise as explained in the main exercise.
TARGET MUSCLES: back, glutes, and hamstrings
SETUP: Stand tall with your feet shoulder-width apart and knees slightly bent. Hold a kettlebell in each hand, arms hanging down in front of your legs, palms facing toward you.
PULL: Slowly push your hips back and sit back, allowing your knees to bend slightly as you allow the kettlebells to drop just below your knees, keeping your head and chest up as you go. Pull your torso back into the Setup position, and repeat.
PERFORMANCE POINTER
DON’T SWING.
Keep the weights as close to your body as possible. This will focus all of the effort on your hamstrings, not your lower back.
OPTION
SINGLE-LEG ROMANIAN DEADLIFT
Holding a kettlebell in each hand, lift one foot behind you and hold it an inch or two off the floor so that you’re balancing on the opposite foot. Holding this position, slowly shift your hips backward and bend forward until your back and rear leg are almost parallel to the floor. Let your arms hang straight down. Raise back up and repeat to perform the required number of reps. Afterward, switch sides and repeat.
TARGET MUSCLES: total body, particularly the back, core, glutes, legs, and shoulders
SETUP: Stand tall with your feet shoulder-width apart, and hold a kettlebell in your right hand. Rack it by your right shoulder and let your left arm hang down at your side. Keeping your body facing forward, pivot your feet so that your toes point away from the weight at a 45-degree angle. Start pressing upward with your right hand to load the kettlebell behind your shoulder with your elbow pointing down and knuckles pointing up.
SWING: Although it’s called a Press, the goal of this exercise is to keep the kettlebell suspended in place as you swing your torso down and away from the bell until your arm is straight. With your eyes on the kettle-bell, keep the bell in place as you slowly push your hips to the right as far as possible, letting your left arm slide down your left leg toward the floor. Your right leg should stay straight as you go, but your left knee should bend to allow you to descend. As your torso lowers, your right arm will naturally straighten. Once your right arm is extended above you, stand back up. Once standing, lower the kettlebell to your shoulder, and repeat. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTERS
CONTRACT YOUR LATS.
This exercise relies a lot on your back muscles. Keeping them tight will help them do their job.
GO AS SLOWLY AS POSSIBLE.
Unlike many kettlebell exercises that require powerful, explosive movements, you’ll see more results by moving in a slow, controlled fashion.
TARGET MUSCLES: calves, forearms, glutes, hamstrings, quadriceps, and traps
SETUP: Stand tall and grab a pair of heavy kettlebells, holding them as tightly as possible. Let your arms hang naturally at your sides, palms facing the sides of your legs, then pull your shoulders down and back while keeping your torso upright.
PUSH: Pushing off the balls of your feet, walk forward for the required distance or time.
PERFORMANCE POINTERS
FOCUS ON YOUR FEET.
Paying attention to the weights may cause you to lift them by raising your shoulders, which can tire out your upper body before you thoroughly train your legs.
CHECK YOUR GRIP.
Wrap your thumbs over your fingers and squeeze. This exercise also improves grip strength.
BE SPACE SMART.
If you don’t have enough room to walk, you can either walk in a circle or in a figure-eight pattern (both of which require far less space).
RAISE YOUR HEELS.
Balancing on the balls of your feet will shift extra effort onto your calf muscles.
SUITCASE CARRY
Grab a heavy kettlebell in your nondominant hand and let it hang at arm’s length next to your side. Let your other arm hang free. Brace your core and walk forward for the required time or distance (or as far as you can), keeping your chest up and torso straight. When finished, switch the kettlebell to your dominant hand and repeat.
RACK WALK
Grab a pair of kettlebells lighter than you would usually use for the Farmer’s Walk, rack them along your shoulders, and perform the exercise as explained in the main exercise.
OVERHEAD FARMER’S WALK
Grab a pair of kettlebells lighter than you would usually use for the Farmer’s Walk, then clean and push them over your head before you perform the exercise as explained in the main exercise.
Performing a perfect Swing (as you’ll learn on this page) hinges on performing a Hip Hinge perfectly. The power that drives the kettlebell forward from between your legs is an explosive snap of your hips. For optimum benefit from a hip snap, it pays to put in the time practicing Hip Hinges and to stretch and strengthen your hips and core. The Wall Drill, Pushup-Position Plank, and hip stretches on these pages will help you get the most out of the highly metabolic Swing.
Practice the Hip Hinge without a kettlebell until you have the movement perfected. The best way to practice is with an exercise called the Wall Drill.
WALL DRILL
Stand with your back to a wall and your feet shoulder-width apart. Your heels should be about 6 inches from the wall. Keeping your legs mostly straight and your back straight, with a natural arch in your lower back, hinge at your hips until your butt touches the wall. Then straighten your body by pushing your hips forward. Step forward an inch or so and do another Hinge. Keep stepping, hinging, and touching the wall this way until you feel your hamstrings stretch and burn. That burning sensation in your hams indicates the perfect amount of hinge angle from which to perform the ideal hip snap for a kettlebell Swing. (It’s sort of like a waiter’s bow.) The stretch in your hams is like the tension in an archer’s bow, and it delivers all the force you need to propel a kettlebell for perfect Swings. Practice it until it’s immortalized in your muscle memory.
BIRD DOG
Get down on your hands and knees with your hands shoulder-width apart and palms flat on the floor. Brace your core and raise your left arm and right leg until they’re in line with your torso. Hold for 5 to 10 seconds, and return to the starting position. Repeat with your right arm and left leg. Continue alternating arms and legs.
HIP FLEXOR RAINBOW
Assume a staggered stance, with your right foot 2 to 3 feet in front of your left and your feet hip-width apart. Lower your body until your left knee touches the floor and your right knee is bent at 90 degrees. Place your left hand on your right knee. This is the starting position. With your right hand, reach back as far as you can toward your toes. Keeping your right arm straight, arc your right hand over your head until it’s straight out in front of your chest. Switch legs halfway through each set, unless otherwise indicated.
HIP FLEXOR STRETCH
Assume a staggered stance, with your right foot 2 to 3 feet in front of your left and your feet hip-width apart. This is the starting position. Lower your body until your left knee touches the floor and your right knee is bent at 90 degrees. Place both hands on your hips. Push your hips forward until you feel the stretch in your left hip and quad. Pause, and return to the starting position. Switch legs halfway through each set, unless otherwise indicated.
PUSHUP-POSITION PLANK
Assume a pushup position with your hands slightly beyond your shoulders and your arms and legs straight. Your body should form a straight line from your head to your ankles. Hold this position for the required amount of time.
SIX-POINT ZENITH
Get down on your hands and knees. Keeping your back straight, twist your torso up to the right and swing your right arm toward the ceiling. Pause, and return to the starting position. Repeat with your left arm. Continue alternating sides.
TARGET MUSCLES: back, core, glutes, and hamstrings
SETUP: Place a kettlebell on the floor in front of you. Stand with your feet slightly wider than shoulder-width apart, push your hips back as if shutting a door with your butt (your knees will bend slightly), and grab the kettlebell’s handle with one hand. Your nonworking arm can hang at your side.
PULL: Keeping your back naturally arched, swing the weight between your legs and then squeeze your glutes and thrust your hips forward as you swing it to chest level. Swing the kettlebell back between your legs. That’s 1 rep. Continue swinging for the required number of repetitions without returning to the starting position. Switch arms and repeat.
PERFORMANCE POINTERS
USE MOMENTUM.
Don’t actively lift the kettlebell. But pull it back down between your legs consciously and under control.
USE YOUR HIPS.
Most men initiate the swing by squatting down and leaning forward, which can strain your back. Instead, perform a Hip Hinge. Push your hips back, keep your chest up, and maintain a natural arch in your lower back as you swing the kettlebell between your legs. (Practice with the Wall Drill.) Your forearms should touch your thighs, as if you were hiking a football.
KEEP PERFECT POSTURE.
To do this, imagine that the goal is to get your chin as far away from your tailbone as possible.
THINK HIPS NOT KNEES.
Minimize the bend in your knees. The swing is a Hip Hinge movement, not a squat. To get in the proper position, imagine you are at the start of performing a standing long jump.
STAY SHOULDER HEIGHT.
Never let the kettlebell go any higher than your head or you risk hyperextending your lower back.
ALTERNATING SINGLE-ARM SWING
Keep both arms next to each other as you swing the kettlebell. At the top of the movement, right before the kettlebell begins to descend, switch the kettlebell to the opposite hand. Or switch hands at the bottom of the movement, when the bell is between your legs.
MAKE EVERY SWING COUNT
One trick to give the kettlebell momentum on the very first swing is to place the kettlebell about a foot in front of you, then lean forward to grab the bell. (Your body should still begin in the down position, but your arm will be extended in front of you instead of hanging straight down.) Tilt the handle toward you, and when you pull the bell between your legs, you’ll gain a little more momentum than you do by letting the kettlebell hang straight down.
TARGET MUSCLES: back, core, glutes, legs, and shoulders
SETUP: Place a kettlebell on the floor in front of you. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent, and grab the kettlebell with both hands. Perform a Hip Hinge by pushing your hips back as if trying to close a door with your butt, and lean forward at your waist.
PULL: Keeping your back naturally arched, swing the weight between your legs and then thrust your hips forward as you swing it to chest level. Swing it back between your legs. That’s 1 rep. Continue swinging without returning to the starting position.
PERFORMANCE POINTERS
USE YOUR HIPS.
Most men initiate the swing by squatting down and leaning forward, which can strain your back. Instead, perform a Hip Hinge. Push your hips back, keep your chest up, and maintain a natural arch in your lower back as you swing the kettlebell between your legs. (Practice with the Wall Drill.)
KEEP PERFECT POSTURE.
Keep your shoulders back and in line. The weight shouldn’t pull you. To do this, imagine that the goal is to get your chin as far away from your tailbone as possible.
MINIMIZE THE KNEE BEND.
The swing is a Hip Hinge movement, not a squat. To get in the proper position, imagine you are at the start of performing a standing long jump.
WALKING SWING
Perform the exercise as explained in the main exercise, but raise the kettlebell to eye level. Just as the kettlebell reaches its highest point, quickly take a small step forward with each foot and realign your feet before the bell swings between your legs. Keep moving forward one small step per swing.
HALF-TURN SWING
Perform the exercise as explained in the main exercise, but pull the kettlebell higher to buy enough time to step in a half circle so that you’re facing opposite direction. Continue to turn yourself around 180 degrees with every swing.
DOUBLE SWING
Grab a kettlebell in each hand and take a wider than shoulder-width stance. Perform the exercise as explained in the main exercise, but start with small swings to make sure you have enough distance between your legs to clear both kettlebells.
TARGET MUSCLES: total body
SETUP: Stand holding a kettlebell with your right hand with an overhand grip. Unlock your knees, push your hips back, and lean forward at your waist. (Your knees will bend slightly as you go.) Your right arm should hang straight down in front of you, between your legs, palm facing back. Your left arm can hang at your side.
PULL, SWING, AND PUSH: In one move, swing the weight back between your legs, then in one continuous and explosive motion, drive your heels into the floor and straighten your legs and hips while simultaneously swinging the kettlebell upward. (Imagine you’re trying to thrust the kettlebell up toward the ceiling without letting go of it.)
As the kettlebell reaches eye level, flip it over so the bell is against your forearm as you push it overhead. At the top, you should be in a standing position with the kettlebell directly above your right shoulder, right arm straight, palm facing forward. Reverse the motion to bring the kettlebell back into the Setup position, and repeat. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTERS
WATCH YOUR WRIST.
Don’t let the kettlebell turn over and smack your wrist. You want to move your hand “around” the bell.
THINK “J” NOT ARC.
By tracing the path of the weight as a “J,” you will keep the kettlebell close to your body as it rises, which will reduce the strain on your shoulder.
USE ENOUGH POWER.
If using a heavy kettlebell, pull up with enough force so that you rise onto your toes in the top position.
CONCENTRATE ON THE TOP.
Your arm should line up just behind your ear. Positioning it too far behind your head can hyperextend your lower back.
TWO-HAND SNATCH
Hold a kettlebell in each hand and perform the exercise as explained in the main exercise.
DID YOU KNOW?
Kettlebell Swings may give you the most bang for your fitness buck. In a University of North Texas study, guys who did just 6 total minutes of swings showed major boosts in their testosterone and growth hormone levels.
TARGET MUSCLES: biceps, calves, core, glutes, hamstrings, posterior deltoids, quadriceps, and upper and lower back
SETUP: Stand with your feet shoulder-width apart and a kettlebell on the floor in front of you. Push your hips back and squat down to grab the kettlebell with both hands, palms facing in.
PULL: In one continuous movement, explosively thrust your hips forward and pull the kettlebell off the floor, rising up on your toes as you simultaneously shrug your shoulders, bend your elbows, and pull the kettlebell up to shoulder height. Lower the kettlebell back down to the floor, return to the Setup position, and repeat.
PERFORMANCE POINTER
WATCH YOUR TIMING.
Don’t pull before you push off. Although the movement should be one fluid motion, try not to shrug your shoulders and pull your elbows up before explosively rising upward.
DOUBLE HIGH PULL
Grab a lighter kettlebell with each hand and perform the exercise as explained in the main exercise.
ONE-ARM HIGH PULL
Grab a kettlebell with one hand and pull it up to your working arm’s shoulder. Perform the required number of repetitions, switch sides, and repeat.
TARGET MUSCLES: chest, core, shoulders, and triceps
SETUP: Kneel on the floor with two kettlebells in front of you, spaced about shoulder-width apart. Grab the kettlebells and get into a pushup position. (Note: Make sure the kettlebells are large enough that their bases can support you without tipping over.) Your arms should be straight, palms facing in. Your legs should be extended behind you, feet close together.
PUSH: Bend your elbows and lower your chest down toward the floor. Push yourself back up until your arms are straight but not locked, and repeat.
PERFORMANCE POINTERS
WATCH YOUR POSTURE.
Your body should form a straight line from your head down to your heels, and your eyes should be focused on the floor.
KEEP YOUR ELBOWS IN.
Winging them out redirects the stress of the move to your elbow joints.
PUSHUP DRAG
Start in a pushup position with a kettlebell on the floor next to your left side. Bend your elbows, lower your chest toward the floor, then push yourself back up until your arms are straight. Shift your weight to your left arm as you reach your right arm underneath your body to grab the kettlebell. Drag it underneath you with your right hand until it rests at your right side. Do another Pushup and repeat, this time using your left hand to drag the weight to your left side.
Extra credit: Includes a Swing!
DEATH CRAWL
Perform one Pushup on kettlebells, then balance on your left arm and row the kettlebell in your right hand up to your side. When you lower it to the floor, place the kettlebell in line with your shoulder but a few inches ahead of where you started. Do another Pushup, then row the kettlebell in your left hand, placing it back down a few inches ahead of your right hand. Continue to “crawl” forward by doing one Pushup and one Row.
TARGET MUSCLES: back, shoulders, triceps, and core
SETUP: Grab a light kettlebell by the handle with both hands, bell end facing up, and hold it in front of your chest with your elbows bent.
SWING: Raise the kettlebell up and circle it clockwise around your head. After half of the required reps, switch directions.
PERFORMANCE POINTERS
BRACE YOUR CORE.
Don’t let the momentum of the move pull your torso to the side. Minimizing your side-to-side movements will mean you’re engaging more of your core.
WATCH YOUR WRISTS.
The kettlebell should be heavy enough to be a challenge, but not so heavy that it’s difficult to keep your wrists from bending.
TARGET MUSCLES: shoulders and upper trapezius
SETUP: Stand tall with your feet shoulder-width apart and hold a kettle-bell in each hand. Rack them by your shoulders, then push the kettle-bells up over your shoulders until your arms are straight, palms facing forward. Keep your elbows close to the sides of your head.
PULL: Keeping your arms straight, slowly lower the kettlebells out to your sides until your arms are parallel to the floor—your body should look like a T. Pause, then pull your arms back into the Setup position, and repeat.
PERFORMANCE POINTERS
KEEP YOUR ARMS IN LINE.
Don’t let them stray too far forward or backward.
SQUEEZE YOUR GLUTES.
Once the kettlebells are over your head, squeezing your glutes forces your body into a position that automatically stabilizes your spine.
TARGET MUSCLES: shoulders, triceps, and upper trapezius
SETUP: Stand tall with your feet shoulder-width apart, and hold a kettle-bell in your right hand. Rack it by your right shoulder so the bell is resting along the back of your forearm. Your left arm can either hang at your side or you can place your left hand on your hip.
PUSH: With your back straight and eyes looking forward, push the weight up over your head until your arm is straight and your elbow is locked. Lower the kettlebell back down to your shoulder and repeat. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTERS
SQUEEZE YOUR GLUTES.
Once the kettlebell is over your head, squeezing your glutes forces your body into a position that automatically stabilizes your spine.
TAKE A KNEE.
The Shoulder Press and its variations can also be done from a kneeling position.
BRACE YOUR CORE.
Tightening your stomach as if you could get hit at any time will further stabilize your body.
TWO-HAND SHOULDER PRESS
Hold a kettlebell in each hand and press both up at the same time.
SEESAW PRESS
Hold a kettlebell in each hand. Press one bell up as you lower the other bell. Alternate in seesaw fashion with control. Extra credit: Includes a Swing!
BOTTOM-UP SHOULDER PRESS
Perform the exercise as explained in the main exercise, but hold the kettlebell so that the bell is directly over the handle the entire time.
TARGET MUSCLES: shoulders, triceps, upper trapezius, core, and legs
SETUP: Stand tall with your feet shoulder-width apart, and hold a kettle-bell in your right hand. Rack it by your right shoulder so it is resting on the outside of your forearm with your palm facing in, and let your left arm hang straight down at your side.
PUSH: Keeping your back straight and eyes looking forward, squat down about 6 inches, look up, then explosively push up with your legs as you push the kettlebell straight above your right shoulder. Pause, slowly lower yourself and the kettlebell back into the Setup position, and repeat. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTER
PUSH THROUGH YOUR HEELS.
This will give you more power when pushing the kettlebell directly overhead.
OPTION
TWO-ARM PUSH PRESS
Grab a single kettlebell in each hand and perform the exercise as explained.
TARGET MUSCLES: glutes, hamstrings, quadriceps, shoulders, triceps, core, and upper back
SETUP: Stand tall with your feet shoulder-width apart, and hold a kettle-bell in your right hand. Rack it by your right shoulder and let your left arm hang at your side. Push your hips back and sink into a deep squat.
PUSH: Holding yourself in the squat, press the kettlebell overhead until your right arm is locked straight above your right shoulder. Next, lower the kettlebell into the Setup position, and repeat. Perform the required number of repetitions, stand up, switch sides, and repeat.
PERFORMANCE POINTERS
RECOGNIZE YOUR LIMITS.
If you can’t sink down into a full squat to start, do the exercise from a quarter- or half-squat position (as shown) and try to go lower each time you perform it.
KEEP YOUR CORE TIGHT.
Push down through your heels and contract your midsection to give yourself enough stability and power.
TARGET MUSCLES: calves, core, glutes, hamstrings, and quadriceps
SETUP: Stand tall with your feet hip-width apart, and hold a kettlebell in each hand. Rack the kettlebells by your shoulders so that they are resting on your forearms.
PUSH: Take a big step backward with your right foot and lower yourself by bending your left knee until your left thigh is parallel to the floor. Pause, push yourself back up into the Setup position, then step back with your left leg. Pause and push yourself back into the Setup position. That’s 1 rep.
PERFORMANCE POINTERS
LOOK FORWARD—NOT DOWN.
Staring at the floor can cause you to lose your balance.
MIND YOUR KNEE.
Never let your front knee travel past your toes as you lunge. Your knee should end up directly over your foot, so that your leg is bent at a 90-degree angle.
OVERHEAD LUNGE
Push the kettlebells over your head first, then perform the exercise as explained in the main exercise.
GOBLET LUNGE
Use both hands to hold a heavy kettlebell vertically against your chest, cupping the kettlebell head like a goblet, elbows pointing toward the floor. Perform the exercise as explained in the main exercise.
TARGET MUSCLES: quadriceps, hamstrings, glutes, and calves
SETUP: Stand tall with your feet hip-width apart and a kettlebell in your right hand. Your arms should be hanging at your sides, palms facing in.
PUSH AND SWING: Take a big step backward with your right foot and bend your left knee until your left thigh is parallel to the floor. In this Lunge position, pass the kettlebell from your right hand to your left hand underneath your left leg.
Push yourself back up into the Setup position, then step back with your left leg and bend your right knee until your right thigh is parallel to the floor. Pass the kettlebell from your left hand to your right hand. That’s 1 repetition.
PERFORMANCE POINTER
KEEP YOUR BACK UPRIGHT.
As the kettlebell passes underneath your leg, you may feel the urge to look down. Don’t. Instead, keep your back flat and your chest up.
DID YOU KNOW?
The lunge is not just a strength move but it can be used as a terrific warmup exercise for your workout or even a game of basketball or tennis when performed without weights. Stand tall with your feet shoulder-width apart, and take a step forward with your right leg. Keeping your torso upright, bend your knees and lower your body until your right knee is bent 90 degrees and your left knee hovers just above the floor. Pause for a second. Check to make sure your front knee has not traveled forward of your toes. Push yourself up and forward to come to a standing position again. Then lunge forward with your left leg. Repeat the move, alternating legs several times, as a warmup.
TARGET MUSCLES: glutes, hamstrings, quadriceps, and calves
SETUP: Stand tall with your feet shoulder-width apart and hold a heavy kettlebell with both hands in front of your chest. You can either cup the bottom of the kettlebell with your palms or you can grab the sides of the handle.
PUSH: Keeping your torso straight, chest up, and the kettlebell held in front of you, push your hips back, bend your knees, and squat down as far as you can, past the point where your thighs are parallel with the floor. Pause at the bottom, explode back up into the Setup position, and repeat.
PERFORMANCE POINTERS
CHOOSE THE RIGHT WEIGHT.
A kettlebell that’s too heavy to hold may tire out your arms before your legs get a thorough workout. Instead of going too heavy, pick a kettlebell that you are able to manage without having to quit too soon.
CONTRACT YOUR LATS.
This trick gets your upper body more involved in the exercise.
WIDE-STANCE GOBLET SQUAT
Perform the exercise as explained in the main exercise, but space your feet about twice shoulder-width apart with your toes pointing out at an angle.
THRUSTER
Perform the exercise as explained in the main exercise, but as you stand back up, press the kettlebell over your head.
TARGET MUSCLES: hip flexors, quadriceps, glutes, hamstrings, and core
SETUP: Stand on one leg with the other leg slightly extended in front of you. Hold a light kettlebell with both hands in front of your chest.
PUSH: Keeping your torso straight, chest up, and kettlebell in front of you, push your hips back and bend your knee to lower down slowly. Keep extending your elevated foot in front of you to keep it from touching the floor. Pause at the bottom, then extend your working leg to return to the starting position. Repeat the move on the same leg for the required reps before switching sides.
PERFORMANCE POINTERS
WATCH YOUR DEPTH.
Go as low as you can without overly rounding your lower back. Ideally, you want your extended leg to hover over the ground, but don’t sacrifice your posture to reach that.
TRY IT SANS KETTLEBELL.
Practice performing the movement without a kettlebell and extend your arms straight in front of you instead (holding them there for the entire movement).
BEND YOUR ANKLE.
As you descend, the ankle of your working leg should bend so that your lower leg is angled, as opposed to remaining vertical (which is how your lower leg is positioned when performing a traditional squat).
STRETCH FIRST.
This move requires a great deal of hamstring flexibility to keep your nonworking leg extended straight in front of you and a lot of hip and ankle mobility.
TARGET MUSCLES: back, chest, core, shoulders, and triceps
SETUP: Kneel on the floor with two kettlebells in front of you, spaced 2 to 3 inches apart. Grab the kettlebells and get into a Pushup position. Your arms should be straight, palms facing in, elbows unlocked. Your legs should be extended behind you, feet hip- to shoulder-width apart.
PULL: Balancing yourself with your right arm, push down with your right hand as you slowly lift the kettlebell in your left hand off the floor and pull it toward your left side. Lower the kettlebell back to the floor, then repeat with your right arm. That’s 1 rep.
PERFORMANCE POINTERS
GO BIG FOR SAFETY.
Make sure the kettlebells are large enough that their bases can support your weight without tipping over (12 kilograms is a good start).
HAVE HAPPY WRISTS.
You can experiment with spacing the kettlebells farther apart (but not more than shoulder-width apart) or turning the handles at an angle toward each other, so the tops of the handles make a backward V from overhead.
STAY BALANCED.
If the move is shaky with your feet hip-width apart, try spacing your feet shoulder-width apart, or even slightly wider.
RENEGADE ROW AND BURPEE
Perform the exercise as shown in the main exercise, but after one complete Renegade Row, continue to hold both kettlebells and quickly bring your legs toward your torso, feet right behind the kettlebells, then jump up. Once you land, squat, place the kettle-bells back on the floor, kick your legs back into a Pushup position, and repeat.
TARGET MUSCLES: core, glutes, hamstrings, lower back, and quadriceps
SETUP: Lie flat on your back holding a kettlebell in your left hand. Your right arm should extend at your side, palm flat on the floor. Straighten your left arm so that the weight is directly above you and the kettlebell rests against your forearm. Bend your left leg and place your left foot flat on the floor, and keep your right leg straight.
PUSH: Keeping your left elbow locked and the weight above you at all times, stand up in this sequence: Begin by rolling onto your right side to help prop yourself up on your right elbow, then push up with your right arm so you’re resting on your right hand. Push yourself up into a half-kneel by threading your right leg behind your left leg. From there, begin to stand up, keeping the kettlebell above you at all times. Keeping your left arm straight, reverse the steps to return to the Setup position, then repeat. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTERS
KEEP YOUR EYE ON THE KETTLEBELL. Imagine that the goal of the entire move is to simply push the weight straight up toward the ceiling.
DON’T LIFT YOUR FOOT.
Pushing the foot of your bent leg into the floor at all times will help you distribute the load more evenly and allow you to utilize more muscles, including your glutes and hips, which will give you more strength and power.
HALF-GETUP
Lie on the floor, holding the kettlebell in your right hand straight above your shoulder. Bend your right knee, place your foot on the floor, and prop yourself up on your left elbow. Keep the weight directly in line with your shoulder, and sit up until your arm and back are straight. Reverse the movement to lie down. That’s 1 rep. Complete all required reps, switch sides, and repeat.
TARGET MUSCLES: total body, particularly the core, glutes, hamstrings, and shoulders
SETUP: Stand tall with your feet slightly wider than shoulder-width apart and a light kettlebell in your right hand in front of your right shoulder, bell resting on the outside of your right arm. Push the weight overhead so that your right arm is straight and the kettlebell is directly above your right shoulder and resting on the back of your forearm. Keeping your body facing forward, pivot your feet so that your toes point to the left at a 45-degree angle.
SWING: With your right arm locked straight overhead and your eyes on the kettlebell, slowly shift your hips to the right as far as possible, letting your left arm slide down your left leg toward the floor. Your right leg should stay straight as you go, but your left knee should bend to allow you to descend. The goal is to touch the floor with your left hand.
Pause at the bottom, then quickly reverse the move to return to the Setup position and repeat. Perform the required number of repetitions, switch sides, and repeat.
PERFORMANCE POINTERS
MAINTAIN ALIGNMENT.
Your wrist should remain in line with your forearm and upper arm at all times.
KEEP YOUR CORE ENGAGED.
Don’t let your spine flex from side to side or forward as you lower yourself.
PRACTICE WITHOUT WEIGHT.
To get the most out of the Windmill, form is key, so get your body used to the movement before adding a kettlebell.
DOUBLE WINDMILL
Hold a kettlebell in each hand. Once you’ve performed a Windmill with one arm, switch positions (and the angle of your feet) and perform another Windmill on the opposite side.
Other Kettlebell Exercises to Try
The following exercises, shown in the dumbbell chapter, also can be performed with one or two kettlebells.
