Russian Kettlebells

  1. Alternate Renegade Row
  2. Bottom Up
  3. Kettlebell Clean
  4. Kettlebell One-Leg Squat
  5. Kettlebell Round Pass
  6. Kettlebell Side Press
  7. Kettlebell Snatch
  8. Kettlebell Squat
  9. Kettlebell Windmill
  10. One-Arm Kettlebell Swing
  11. Sotts Press
  12. Two-Arm Kettlebell Push Press
  13. Two-Arm Military Press


Exercises Muscles Worked
Alternate Renegade Row:
  1. In the Push-Up position, hold on to two kettlebells, on in each hand
  2. Pull one kettlebell up, holding at the top position, and then lowering it back to the floor in a controlled motion
  3. Switch arms after each rep


Biceps and Lats

Bottom Up:
  1. Holding a kettlebell at your side with a loose grip, swing the kettlebell back, then bend your arm and bring the kettlebell up
  2. Grip the handle as you reach your head level and hold the kettlebell in place
  3. Lower back to starting position

Hamstrings and Glutes

Kettlebell Clean:
  1. Starting with a kettlebell between your feet, bend down and grasp it, keeping your back straight, eyes forward, and pushing your buttocks back
  2. Bring the kettlebell straight up using body momentum as you straighten your back and legs
  3. Return the kettlebell to the ground in the same motion

Hamstrings and Lower Back

Kettlebell One-Leg Squat
  1. Hold a kettlebell close to your chest
  2. Raise one leg up and squat on the other leg by bending it to a 90 degree angle
  3. Pause at the bottom and then stand up.
  4. Switch legs after reach rep

Quads and Gastrocnemius

Kettlebell Round Pass:
  1. Hold a kettlebell in both hands in front of you, with your arms fully extended down
  2. With your feet shoulder-width apart, move the kettlebell to one hand and move both arms behind your back
  3. Pass the kettlebell to the other hand behind your back, and move both arms to meet again in the front of your body
  4. Be sure to keep your body stationary throughout

Rectus Abdominis and Upper Abdomen

Kettlebell Side Press:
  1. Stand up straight with your feet shoulder-width apart at a 45-degree angle
  2. Stick your hip out to the side and raise the kettlebell on the same side, to shoulder height
  3. Bend to the opposite side pressing the kettlebell up

Deltoids and Traps

Kettlebell Snatch:
  1. With a kettlebell between your feet, bend your knees and push your buttocks back, keeping your back straight and head forward
  2. Grab the kettlebell and swing it back between your legs
  3. Reverse the motion and drive through explosively with your hips, pulling the kettlebell towards your body
  4. As the kettlebell rises to your shoulder, open your hand and get your hand around the kettlebell

Deltoids and Gastrocnemius

Kettlebell Squat:
  1. Clean two kettlebells to your shoulders and push your buttocks out as you bend straight down until your thighs are parallel to the floor
  2. Raise back up and repeat

Quads and Gastrocnemius

Kettlebell Windmill:
  1. Hold a kettlebell over your head with one arm
  2. Push your buttocks out in the direction of the kettlebell
  3. Bend your torso down to the opposite side of the kettlebell
  4. Hold and reverse the motion back the starting position

Rectus Abdominis and Hamstring

One-Arm Kettlebell Swing:
  1. Holding a kettlebell in one hand, push your buttocks back and bend your knees, lowing the kettlebell between your feet
  2. Looking straight ahead and keeping your back flat, swing the kettlebell between your legs
  3. Quickly reverse the direction and take the kettlebell straight out

Hamstrings and Glutes

Sotts Press:
  1. Squat down, holding one kettlebell at your shoulder
  2. Press the kettlebell overhead, fully extending your arm, but maintaining the squat position

Deltoids and Traps

Two-Arm Kettlebell Push Press:
  1. Clean two kettlebells to your shoulders
  2. Squat down a few inches and reverse the motion rapidly
  3. With the momentum from your legs, drive the kettlebells overhead
  4. Lower the kettlebells to your shoulder and repeat

Deltoids and Gastrocnemius

Two-Arm Military Press:
  1. Clean two kettlebells to your shoulders
  2. Try to bring your elbows to your midsection
  3. Press the kettlebells up

Deltoids and Triceps

Kettlebells may look a little funny, but they've been shaping bodies and improving peoples' health for hundreds of years! Born in ancient Rome, popularized in Russia and inspired by real world movements like shoveling and farm work, these cast iron weights look like cannonballs with a handle, and can be used in a huge range of motions that encompass strength training, flexibility, and cardiovascular exercises, all in one. Their genius is in the design, which gives you a different center of gravity in the weight than you'd get with a traditional dumbbell. The weight typically necessitates swinging and ballistic motions which work a variety of muscle groups and test your endurance.

Kettlebells are used by Russian Special Forces, Olympic trainers, and normal strength-trainers all over the world to improve balance, strength, flexibility, and cardio. Cost effective and space efficient, Kettlebells are fun to use and great for in-home, full-body workouts!

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