The Beginner Ones
Today, we’ll do a bit more work with the kettlebell.
Try these exercises and see how you do.
Sit-Ups to Press. Adding weight to a sit up is great
for your core, and the press at the top works your arms
and shoulders. Start in a typical sit-up position on your
back, knees bent and feet flat on the floor.
Hold the kettlebell by the bell with both hands and hold
it to your chest. As you roll upwards to perform the sit-up,
press the weight away from your chest and upwards.
When you reach the top of the sit-up, your arms should be
fully extended with the kettlebell overhead. Bring the
weight back to your chest and roll back to the starting
position. This is one repetition.
Aim for twelve to fifteen reps repeated up to three
Kettlebell Swings. Start with a lower weight on this one
until you build up your stamina. The object is to use your
hips, shoving them aggressively instead of using your arms.
Stand upright with your feet shoulder-width apart.
Hold the kettlebell handle in front of you with both hands.
Bend your knees a bit, then bend forward at your hips to
swing the kettlebell between your legs. Stand back upright,
using the momentum from your hips (not your arms!) to swing
the kettlebell out to chest height.
Squeeze your butt as it reaches the top. This is one
repetition. Aim for twelve to fifteen reps repeated up to
Hand to Hand Swings. This is the same basic form as the
regular swings, but you’re only using one hand and swapping
the weight to the other one mid-way.
Start with a lighter weight since you’re only using one hand.
Stand upright with your feet shoulder-width apart. Hold the
kettlebell handle in one hand. Bend your knees a little,
then bend forward at the hips to swing the kettlebell between
Stand back upright, using the momentum of your hips to swing
the weight up to chest height. At the top of the swing,
squeeze your butt and switch the kettlebell to the other hand.
Repeat the movement with that hand. One swing with each hand
is one repetition. Aim for twelve to fifteen reps repeated up
to three times.