Forget the dumbbells!
The kettlebell is an amazing piece of gym equipment to own at home. Like the dumbell, it is a weight; however, the loop handle allows for better gripping and for a larger variety of moves! Kettlebells are amazing for cardio, strength, and flexibility training, comes in different shapes and sizes, and is generally pretty easy to use.
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Here are 5 total body toning kettlebell moves to get started with:
1. Two Handed Kettlebell Swing
2. Kettlebell Half Get Up
- Straddle kettlebell with feet slightly wider apart than shoulder width.
- Squat down with arms extended downward between legs and grasp kettlebell handle with both hands with overhand grip.
- Position shoulder over kettlebell with taut low back and trunk close to vertical.
- Pull kettlebell up and foward off of floor by standing up.
- Immediately squat down slightly and swing kettlebell back under hips.
- Quickly swing kettlebell up by raising upper body upright and extending legs.
- Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be maintained.
- Swing kettlebell back down between legs.
- Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing).
- Slow kettlebell's swing and place on floor between feet in original deadlift posture.
3. Kettlebell Deadlift
- Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder .
- Bend your left knee, place your foot on the floor, and prop yourself up on your left arm.
- Keep the weight directly in line with your shoulder and sit up until your back is straight .
- Reverse the movement to return to start. That's one rep.
4. Kettlebell Figure 8's
- Stand between two kettlebells. (You may also use just one kettlebell if that is all that you have on hand.)
- Squat down with feet flat and grasp handles to sides. (If using one kettlebell, grab both sides of the handle with both hands)
- Position shoulders over kettlebells with taut low back.
- Pull kettlebells up off floor by extending hips and knees.
- Stand upright with chest high.
- Lower kettlebells to original position while squatting down with taut lower back.
5. Kettlebell Windmill
- Split Squat Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up.
- Hold the kettlebell behind your left leg with one arm on each side of your leg .
- Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg .
- Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That's one rep.
- Raise kettlebell over head.
- Stand with left arm fully extended upward supporting kettlebell and right arm out extended out to side.
- Stand with legs far apart with feet angled slightly out to the sides.
- Bend over to right side with knees straight.
- Reach toward toes of left foot with right hand.
- Keep knees straight and kettlebell balanced over left shoulder with both arms extended.
- Touch left foot.
- Raise back up to original position maintaining balance of kettlebell over head above left shoulder. Repeat.
- Continue movement on opposite side.
Photo Source: Women's Health Mag