A kettlebell is aversatile piece of equipmentused to train for endurance, power and strength.
It’s also helpful for rehab exercises because of the way the kettlebell functions when it’s in use.
Since many kettlebells can cause irritation on the back of the wrist, thebrand manufacturermatters.
Kettlebell deadlift
The kettlebell deadlift is a foundational movement that is important to master first.
Kanski says the majority of exercises you do with a kettlebell derive from the deadlift.
Choose a weight you’re comfortable with that allows you to doeight reps for a few sets.
As you come up to standing, imagine you’re pushing the floor away with your feet.
The upper body muscles targeted include your shoulders, triceps, biceps and upper back.
To perform a kettlebell clean, you’ll need to stand with your feet hip-width apart.
Envision creating a triangle with your body and foot placement.
Your wrist should remain straight or slightly flexed inward in this position.
Instead of using one arm, you’re using both for this move.
Single-arm kettlebell overhead press
The kettlebell overhead press works your upper body, chest and core muscles.
It also requires decent shoulder mobility to see to it you might safely press the heavy weight overhead.
These aresome helpful waysto test your range of motion.
The kettlebell push press targets your shoulders, lats, traps, upper pectoral muscles and triceps.
To do a push press, you’ll need to perform a single-arm kettlebell clean first.
Holding the kettlebell in the rack position, your knees should be slightly bent.
This exercise relies on both the lower and upper body to generate the power necessary to execute it.
It works your glutes, hips, hamstrings and all of your mid and upper back muscles.
The kettlebell should be resting on the back of your forearm with a strong wrist and palms facing forward.
It may take some practice, but it’s important to avoid banging your wrist at the top.
Instead, the kettlebell should feel light at this point.
Double kettlebell swings use two kettlebells and the same technique as double-arm or single-arm kettlebell swings.
Double kettlebell cleans
Double kettlebell cleans are similar to the other kettlebell clean variations.
To do double kettlebell snatches, you’ll need to follow the same setup as a single-arm kettlebell snatch.
The difference is that you’re maneuvering two kettlebells, instead of one.
