What Are Kettlebells

30 minute kettlebell workout: When you visit a gym these days you are spoilt for choices with the variety of equipment available for a workout, it can be overwhelming for anyone let alone a beginner. Today we will be focusing on one such equipment you have probably seen at the gym; it is a round cannonball looking weight with two handles, Yes we are talking about the Kettlebell.

Why Use a Kettlebell?

If you are a person, who does not like using weights during your workouts or maybe you only use dumbbells. You would not mind giving the Kettlebell a try, but not sure how it will help you. What are the benefits, will a kettlebell workout be good for burning fat, is it good for cardio, how you can exercise with just one kettlebell,  how swinging a ball of iron can help?

I am sure you have many more questions, and if you do, then you are at the right place. In this Ultimate Kettlebell Guide, we will cover everything you need to know about the kettlebell and how you can start immediately. We have also included detailed 30 minute Kettlebell Workout at three different levels that you can follow.

A kettlebell has far more benefits than you can imagine and once you start using it, you might not want to touch a dumbbell or any other weight again.

A kettlebell can give you a complete body workout. You can use a kettlebell not only in the gym, but you can use it at home as well. With the right exercises, it can burn fat faster than you can imagine. All you need is a kettlebell and some drive.

The Kettlebell workouts work every part of your body, The quick lifts and body movements with the kettlebell will get you results in no time. With the right workout, you can use the kettlebell for a cardio session for muscle building and get a six-pack ab.

History Of Kettlebells

There is some evidence the kettlebell shaped weight had been used in ancient Greece for competitions. Some people believe that in early 1500 the Scotts used curling stones for sports which also resembles the kettlebell.

In the 17th century, it was believed that the Russians used the kettlebell shaped weight to measure grain and other goods. It is believed that participants from the fair and the farmers started to swing these weights as a show of strength and that gave birth to the kettlebell competition.

Dr. Valdislav Kravesky is credited for making Kettlebell an exercise and a legitimate sport. In 1885 a facility for systematic muscular training and weight training was started on the findings of Dr. Valdislav Kravesky who researched all over Russia and Europe to come up with as much information as possible about the kettlebell exercises.

Science Of Kettlebell  

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What makes Kettlebell exercise so different? Unlike dumbbells, the kettlebell workouts don’t isolate a muscle and work on them. In Fact, kettlebell workouts are more of a  Functional Activity which includes daily activities of picking, bending pulling pushing etc

So what makes the Kettlebell work better than other weight training?

The biggest advantage Kettlebells have over any gym machine, barbells or dumbbells is they are rapid ballistic nature of moves. By rapid ballistic move, I do not mean that it has to be fast all the time, you can work fast or slow with the kettlebell. The kettlebell has a better coverage compared to a dumbbell or barbell.

The most important benefit of the kettlebell is the inter and intramuscular coordination and awareness that is required to stay stable during the workout. This makes the whole body aware of the workout as different parts of the hips, core, hamstring; calves are all involved in stabilizing the body and keeping the body in balance and control

The kettlebell becomes an extension of your arm and required control and balance and the more you practice it you will be able to control the centrifugal force and the momentum. This unstable position your body is in while working out will help you control and balance your body, making you more agile, strong, flexible. The kettlebell workouts can also help your cardiovascular health. Instead of aerobics or running the kettlebell training can elevate your heart rate and increase your lung capacity

What Size Kettlebell Should You Buy 

This is a crucial question. If you have not used kettlebells before, you have to make sure you do not get a heavy kettlebell. This is a common problem with most lifters when it comes to choosing an equipment.

You need to be careful with kettlebells as there is a lot of swinging involved and getting a heavy kettlebell weight can create an imbalance which can result in an injury. Always choose a lightweight kettlebell to start with this will have long-term benefits. This will help you create a perfect form and balance. It will also prevent injuries and promote steady muscle growth in a balanced way. Once you are confident with your form, you can graduate to heavier weights slowly.

Here are a few questions you need to ask yourself before you choose the right weight.

1. What is your current body weight?
2. What is your fitness levels?
3. Are you new to using Kettlebells?
4. How old are you?
5. Do you have a specific goal in mind?

You need to answer all these questions before you can the weight and the number of Kettlebell you need.

Current Strength	Starting Weight	Suggested Set of Kettlebells
Average Female	26lb / 12kg	12lb, 26lb, 35lb / 8kg, 12kg, 16kg
Strong Female	26lb / 12kg	26lb, 35lb, 44lb / 12kg, 16kg, 20kg
Average Male	35lb / 16kg	35lb, 44lb, 53lb / 16kg, 20kg, 24kg
Strong Male	44lb / 20kg	44lb, 53lb, 70lb / 20kg, 24kg, 32kg
Very Strong Male	53lb / 24kg	53lb, 70lb, 88lb / 24kg, 32kg, 40kg

Benefits of Using  Kettlebells 

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1. Not Expensive

Considering you can start your workout sessions with just one lightweight kettlebell at the start, you won’t spend a lot of money buying one. Moreover, you don’t need any special exercise clothing or shoes for your kettlebell workouts.

You can practically workout barefoot without any problem. You do not need a gym subscription or a gym. Just a kettlebell, some willpower a little room and a proper Kettlebell for beginners workout schedule.

A kettlebell workout requires a lot of swinging of the weight this swinging motion increases and momentum making the weight feel heavier than it is and that is why you can see good results just using one or two light kettlebells which are not very expensive

2. Space Savers.

If you see the size of a kettlebell, you will realize it is not very big and can be easily kept at any corner in the house. Heck, you can even keep it in a corner in the closet.

You do not need a kettlebell rack or special storage if you have just one or two weights. You can even keep them in a small duffle bag and easily carry them to the park if you prefer working out in the outdoors.

3. Workout Anywhere

If you are an outdoors kind of person and like going for a run or love a yoga session in the park, then you will be happy to know that you can even do your kettlebell workouts anywhere you like.

A lightweight kettlebell is easy to carry anywhere you go. You do not need an expensive gym membership or a gym. You can do a cardio work in the outdoors and increase your heart rate with a kettlebell workout.

4. Functional Training

You can achieve your fitness goals with a proper workout schedule and various gym equipment. But in this case, you need just one kettlebell to see the same results. A 30 minute Kettlebell Workout works every muscle group of your body.

A kettlebell workout is a Functional Training exercise. It includes a lot of daily activities like lifting, bending, getting up etc. We work our muscle in isolation only in the gym but with the kettlebell, almost all the muscle groups are involved, thus reducing the strain on anyone specific muscle that could cause an injury.

5. Builds Stability and Balance

Unlike the Barbell and Dumbbell, the kettlebells weight is not centered, that is why kettlebell workouts can bring in balance and stability if done correctly or instability if not done correctly.

A kettlebell workout involves a lot of swinging motion. It will teach you a lot about gravity and centrifugal force and how to react to it, so you maintain your balance and stability. This process happens so fast that you will not even realize that It will engage muscles in your body that you are not working out for as you have to maintain your balance

If you experience aches and pains a week or two after starting the Kettlebell workout, then you have to know that your form and stability is not correct when doing the workout. The imbalance can stress certain muscles and cause it to hurt. That being said this only happens if you don’t perform the workout in the right manner.

6. Burn Stubborn Fats

The Ballistic Rapid Movements of the Kettlebell workouts nearly engages 600 different muscles in the body. The aerobic state of these exercises not only increases the heart rate but also needs more energy. This energy is got by burning more fats and carbs in your body.

The homeostasis is more often than not disrupted by kettlebell workouts with causes an afterburn where you can burn fat hours after a workout.

7. Perfect Cardio

If you are a person who loves running and cannot run because of a bad knee, then a 30-second kettlebell swing workout can feel like you ran a 100 meters without moving your feet.

If you are a person who loves interval training and does not like cardio, running on a treadmill, then a kettlebell workout is perfect for you as you will not even know you just completed a cardio workout. You will increase your heart rate like you just had a run.

8. Develop a Good Posture and Spinal Stability

Our posture is usually weak because we do not work the posterior chain muscles enough like we are supposed to. The posterior chain muscles are responsible for our posture.

When these muscles are not worked enough you will see your shoulder drooping in front, and you will continuously have back aches and pains. A proper kettlebell workout will help strengthen the posterior muscles over a period and pull back your shoulder.

The key to Spinal stability is having a strong core. A kettlebell workout helps you strengthen your core muscles as you need to tighten it when you use the kettlebell. It’s literally like you are using your core muscles along with the biceps, triceps, and forearms to pick the kettlebell.

9. Quick Workouts

Kettlebell workouts are quick; you can walk out of bed do a 5 min warm up and start the 30 min workout in your PJ’s before having a shower and heading to work.

The other advantage is you can move from one kettlebell workout to the other without taking long breaks. Unlike dumbbells and barbells where you have to change weights or add weights, you can simply continue with your kettlebell workout with just 5 – 10-second breaks and keep your heart rate up.

It will help you have a good intense workout in just 30 min and can be a huge time saver.

10. Strengthen The Lower Back

Did you know that the Glutes are the largest muscle in the body and are almost responsible for most of the movement in the body? Studies have shown that weak glute muscles cause lower back pain. It is because the lower back muscles are put under pressure because of the weak glute muscles, the lower back muscles are not designed to work like the glutes.

The Kettlebell workouts mostly help you use your hips and use your core and glutes thus putting lesser pressure on your lower back and strengthening your glutes.

11. Build Muscle and Increase in Power

Power can be described as the body’s ability to generate a lot of force as fast as possible. Also, know as being explosive. Power is an essential part of any workout, and you want to increase it gradually.

There are certain Kettlebell workouts like the clean, swing and snatch that are explosive. The constant movement of these kettlebell workouts teaches you how to increase your power over a period. This power will help you graduate to the next level and lift heavier weights.

12. Perfect for sportsman

Sports like Basketball, football, are high power sports and requires explosive power and energy. Kettlebell workouts help sportsman harness this explosive power and use it on the field.

Kettlebell workouts are also good for runners, cyclists, and swimmers as it has a huge element of cardio, as well as strength with, is needed by these athletes.

13. Develop a Killer Grip

Did you know that most of the time you can do an extra 2 or 3 reps in a set, but you give up because of your weak grip? A Strong Grip would lead to stronger forearms and wrist, and you will have the ability to lift heavier weights or do an extra rep or two

If you notice the kettlebell grip is much larger than any Barbell or dumbbell, this puts a lot of stress on your grip and strengthens your forearms. The kettlebell workouts involve a lot of swinging this puts pressure on your forearms and hands. You also have to hold the kettlebell for a longer period. With its rapid movements and changing gravity, your grip will become stronger, and you will have a killer grip.

Types Of Kettlebells 

1. Competition Kettlebells.

Competition Kettlebells are the best kettlebells to own, if I had to recommend a kettlebell, it would be this one but keeping your budget in mind it is not necessary to own these.

These kettlebells are professional grade and are expensive depending on the weight. They can go up to $300 per weight (the heavier you go, the more expensive they are), The more we explore this option you will see the pro and cons of owning a competition Kettlebells.

Kettlebell workouts are diverse, and many of the workouts involve the kettlebell touching your body one way or the other. Keeping that in mind you need to have a properly shaped kettlebell. You want to avoid any funny shapes, welds, sharp corners that can rub against your skin.

What we like about Competition Kettlebells are the fact that all the professional grade steel competition kettlebells are the same size even if they are of different weight.

It adds a lot of consistency when it comes to professional grade kettlebell performance, but it is not needed if you are starting out.

Another essential factor of competition Kettlebells is that the handles are not painted, this is because if the paint chips over a period it won’t affect your grip or cut your skin. It is something you need to remember when you buy kettlebells.

2. Cast Iron Kettlebells

Cast Iron kettlebells are what we recommend you begin with, you have probably seen these kettlebells in the gyms. These shaped kettlebells were also used on Russian farms 300 years back.

The Cast Iron Kettlebells are very affordable and range from $40 -$100 depending on the weight and brand.

No matter the type of kettlebell a cast Iron Kettlebell will last you for really long depending on the quality and brand.

How To Choose A Kettlebell 

1. Choosing the Right Load

Buying the right kettlebell is a personal choice, we would suggest you don’t buy an adjustable kettlebell if you are a beginner. There are advantages and disadvantages to it. With an adjustable kettlebell, you need one kettlebell but the downside is you will spend a lot of time adjusting the weights, and this can be time-consuming and break your rhythm.

As a beginner, you can get two iron cast kettlebell weights, one heavy and the other light. The heavier one can be used for swing workouts while the lighter one can be used for push/pull workouts

2. The Handle

The handle is the most important part as this is the part you will be most in contact with. It is imperative that it feels right in your hand.

These are the points you need to consider.

• It should be the Right size in your hand
• The spacing between the handle and bell should be correct
• The kettlebell should have the right texture
• It should not be rough (this can hurt your hand)
• It should not be smooth (this will not be very easy to grip)

Painted and Powdered coated kettlebells can be challenging to grip later in the workout. If you do more than 15 reps, your palms will get sweaty, and you will lose grip.

We have observed the best option are the steel handles that have some roughness these last longer, and the grip feels good.

3. The Handle Thickness

The handle thickness should be thick enough to strengthen your wrist, forearms, and arms but thin enough for your fingers to get around the handle comfortably.

The international standard Kettlebell Handle thickness for men is 35mm (1.4 inches)

The international standard Kettlebell Handle thickness for women is 33mm (1.3 inches)

4. Correct Spacing

The distance between the handle and the bell is the spacing. The spacing should be neither narrow or wide. There should be enough place for the hand to fit in the space easily.

The height spacing between from the bottom of the handle to the top of the bell is 55mm (2.2 inches). The width spacing from one side of the handle to the other side is 186mm (7.3 inches)

How many Kettlebells do you need

As a beginner, you need just one or two kettlebells. Select the appropriate weight from the chart above. Then continue the workouts and build your strength and power and increase your fitness levels. Once you can do 100 reps of a kettlebell swing without much effort, then it will be time to invest in another set of kettlebells.

Gradually you will need 3 to 4 kettlebells as you build your power and endurance. At this level, you will be moving from a 35 lbs, 44 lbs to 53 lbs. You can now look at getting matching pairs of weight and graduate to the intermediate to advance level of training

Kettlebell Holding Positions

There are six kettlebell holding positions

The kettlebell is made of the body, the two horns, and the handle and it’s pretty different from other gym equipment, and that is why you can hold it in different ways and position.

You can do different exercise variations because of the different positions you can hold the kettlebell.

1. The Body Hold: Hold the kettlebell by the body and not the handle and hold it close to your chest, this is known as the body hold.

2. One hand Hold: It exactly means what it says you can hold the kettlebell with one hand. Simple hold the handle with one had to perform the desired workout.

3. Two-Handed Hold: It’s like the one mentioned above, but you use two hands instead of one, This hold is usually used for Two-Handed Kettlebell Swing.

4. Raked Hold: This hold is when you hold the kettlebell one-handed close to your chest, where the body of the kettlebell is resting on your forearm, and chest and your elbows are tucked in.

5. Goblet Hold: In this hold, the kettlebell is held upside down, and you hold the horns of the kettlebell with the handle facing the floor. The kettlebell is held close to your chest with your elbows tucked in.

Single arm Hold: In this hold, you hold the kettlebell with the handle while it is resting on your forearm and your hand is in a straight upright position. Please see the illustration below.

Kettlebell Warm-Ups

1. Warm-up

Like any other exercise routine, you need to warm-up before you start your workout. It will help you avoid any muscle strain or injury and also get you into a rhythm of the workout.

It is a high demand work-out where coordination and flexibility and strength are essential. So there are specific warm-up exercises that that will engage your wrist, arms, hips, ankles, and knees.

The first set of stretches are made up of Static Stretches which you should hold for up to 30 seconds at a time. Then we have the Ballistic Stretches which will involve moving in and out of the stretch For eg the Lateral punches

Lastly, the Coordination Stretches which involves the lower and upper body movement like jumping jacks

2. Follow the Circuit

Firstly you need to know which category of workouts you fall into. The Beginner, Intermediate or Advanced. Then you need to follow the circuit training as mentioned in this guide read and understand what part of your body and muscles are being worked on when you are working out.

3. Work-out Schedule.

Depending on your fitness level start slowly, follow each circuit workout below three times. You can take short breaks of 90 sec to 3 mins between each circuit workout.

These are time-based workouts so you need to complete as many repetitions as you can in the specified time.

30 Minute Kettlebell Workout for Beginners

Objective: As a beginner, your main objective is to build muscle strength and fitness in as many groups of muscles as possible. You also need to improve your cardiovascular performance in this phase.

Time of the Workout:  Excluding the breaks, it should take 15 min to 45 min depending on the duration set for each circuit.

EXERCISE	Time	IMPORTANT NOTES
Two-handed Kettlebell Swing	1-3min	Remember to drive hips forward explosively (but smoothly) while swinging the kettlebell forward
Two-Arm Kettlebell Row	1-3min	Keeping your Back straight and chest out pull the kettlebell toward your stomach. Make sure your elbows are tucked in.
Alternating Kettlebell Press	1-3min	An excellent alternative to bench presses but demands a compound wrist and arm movement.
Woodman’s Chop	1-3min	1-3minRemember to keep your lower back in itsnatural arch and to pivot.
Goblet squat/Front Squat	1-3min	Squat as low as you can and drive back up through your heels.

1. Two-Handed Kettlebell Swing

Level: Beginner

Muscle Group Being Worked

• Lower Back
• Shoulders
• Gluteus Maximus
• Hips
• Hamstring

Exercise Steps.

1. Stand Straight and upright with your feet spread slightly wider than your shoulder width Hold the handle of the kettlebell with the palms of both your hands in front of your body.

2. Now with a swing motion move the Kettlebell to the level of your shoulder. Use your hips and glutes to move the kettlebell forward rather than your arms

3. Now lower the Kettlebell in between your legs and keep repeating this swinging motion.

4. Note: Make sure your back is straight and not arched when swinging the kettlebell.

2. Two Arm Kettlebell Row.

Level: Beginner

Muscle Group Being Worked

• Lower Back
• Shoulders
• Gluteus Maximus
• Hips
• Hamstring

Exercise Steps.

1. Stand Straight and upright with your feet spread slightly wider than your shoulder width Hold the handle of the kettlebell with the palms of both your hands in front of your body.

2. Now with a swing motion move the Kettlebell to the level of your shoulder. Use your hips and glutes to move the kettlebell forward rather than your arms

3. Now lower the Kettlebell in between your legs and keep repeating this swinging motion.

4. Note: Make sure your back is straight and not arched when swinging the kettlebell.

3. Alternating Kettlebell Press.

Level: Beginner

Muscle Group Being Worked

• Shoulders
• Triceps

Exercise Steps.

1. Pick up two lightweight kettlebells and bring them to your shoulder level using a clean motion.

2. Push one kettlebell above your head by extending your arm straight above your head with your palm facing forward. Maintain the other kettlebell stationary on your shoulder.

3. Lower the kettlebell down in the same position and push the other hand following the same process.

4. Repeat this process for the specified time.

 

4. Woodman’s Chop.

Level: Beginner

Muscle Group Being Worked

• Latissimus Dorsi
• Abdominal
• Quadriceps
• Gluteus Maximus

Exercise Steps.

1. Stand with your feet slightly wider than your shoulder width with the kettlebell next to your right feet.

2. Keep your lower back in a position where you can slowly move sideways and arch and pick the kettlebell.

3. Pick it up the kettlebell and while getting up pivot toward the other side till the kettlebell is till your chest height.

4. Return the weight to the floor

5. Now repeat this process for the set time

5. Goblet Squat

Level: Beginner

Muscle Group Being Worked

• Shoulder
• Hamstring
• Quadriceps
• Calves
• Gluteus Maximus

Exercise Steps.

1. Hold the kettlebell close to your chest with your legs in an open stance.

2. Now squat down as you bring the kettlebell in between your knees.

3. Look straight forward at all times and squat as low as possible and stay in that stance for a second or two.

4. Keep your back straight and your chest and head straight up.

5. Raise you Back up and repeat this process for the set time.

Kettlebell Workouts for Intermediates

Objective: The main reason for this workout is to enhance your endurance and strength in the different muscle groups as well as improve your cardiovascular health.

The total time for the workout should be approximately 40 min excluding the break times.

EXERCISE	Time	IMPORTANT NOTES
One-Handed Kettlebell Swing	12-15 repetitions per arm	To keep your muscles engaged all the time you need to make sure you use your hips and glute muscles rather than the arms to moving the kettlebell forward.
Kettlebell Figure-Eight	2-3 min	This exercise develops coordination as well as working arms, back, and abdominals
Kettlebell High Pull	2-3 min	Keeping your core engaged is crucial
One-Arm Kettlebell Floor Press	8-10 repetitions per side	Remember to turn your wrists towards your feet as you press the kettlebell up
One-Arm Kettlebell Row	8-10 repetitions per side	Maintain neutral spine position at all times
Kettlebell Turkish Get-Up (Lunge-Style)	6-8 repetitions per side	A complex exercise featuring multiple movements, probably the most crucial of which is sliding your leg up from in front of you to have it supporting a lunge position behind you.

1. One-Handed Kettlebell Swing

Level: Intermediate:

Muscle Groups Worked:

• Lower Back
• Shoulders
• Hips
• Hamstring
• Gluteus Maximus

Exercise Steps:

1. Stand upright with your back straight, Legs slightly wider than the with of your shoulders.

2. With your arms in front of your body, hold the kettlebell palms down with one hand.

3. Slightly bend your knees and push your hips back like a squat but don’t bend to low.

4. Now swing the kettlebell forward in a fluid motion to the height of your shoulder. Make sure you use your hips and glutes to push the kettlebell.

5. Now swing the Kettlebell in between your legs, then as you are getting ready to swing the kettlebell back out switch hands and focus on using your hips to swing it out to your shoulders.

 

2. Figure Eight

Level: Intermediate:

Muscle Groups Worked:

• Shoulders
• Abdomen
• Hamstring

Exercise Steps:

1. Begin with your legs slightly apart more than the width of your shoulder, with the kettlebell on the floor in front of you.

2. Keeping your back straight do a quarter squat and pic the kettlebell up.

3. Pick the Kettlebell with your right hand and swing it around your right leg and then in between your legs.

4. Then Take the kettlebell from the right hand to the left hand and swing it around your left leg completing a figure 8 as shown in the image

 

3. Kettlebell High Pull

Level: Intermediate:

Muscle Groups Worked:

• Trapezius
• Shoulders
• Quadriceps
• Gluteus Maximus
• Hamstrings

Exercise Steps:

1. Place your feet apart a little more than the width of your shoulder. Your feet should be at a 45-degree angle. Place the kettlebell in between your feet.

2. Bend yourself into a squat position with your back straight.

3. Pick the kettlebell with both your hand engaging your core to rise your back in the upright position pulling the kettlebell to your hips.

4. Lift the kettlebell till the handle touches your chin, with your elbows pointing out. Now lower the kettlebell you hip and get to the squat position.

5. Repeat this for 2-3 minutes

 

4. One Arm Kettlebell Floor Press.

Level: Intermediate:

Muscle Groups Worked:

• Triceps
• Chest

Exercise Steps:

1. Lie on your back straight with your feet together.

2. Place the kettlebell on your left side with your palms facing in. If you prefer you can rest it on your upper arm.

3. Push the kettlebell straight toward the ceiling turning your wrist so your palms are facing your feet.

4. Bring the kettlebell down and repeat this for 8-10 repetitions per side.

5. One Arm Kettlebell Row

Level: Intermediate:

Muscle Groups Worked:

• Middle Back
• Latissimus Dorsi
• Biceps

Exercise Steps:

1. Place the kettlebell next to your left foot as you stand straight in the upright position.

2. Place your left foot behind your right foot and rest your right hand on your right leg.

3. Now keeping your back straight at all times, pull the kettlebell towards your stomach.

4. Put it back down and do 8-10 reps on each side.

6. Turkish Get-up Kettlebell

Level: Intermediate:

Muscle Groups Worked:

• Shoulders
• Triceps
• Abdominal
• Quadriceps
• Hamstring

Exercise Steps:

1. Hold the kettlebell in your right hand and lie down on your back flat on the floor.

2. Push the Kettlebell straight up towards the ceiling.

3. Now bend your right knee.

4. Slowly use your left arm to help you get in a seated position.

5. From the seated position let your left hand push you further where you will be in a position where you are kneeling on your right foot.

6. Keep looking at the kettlebell and slowly stand straight up.

7. Go back to the starting position and do 8-10 rep

Kettlebell Workouts for Advance

Objective: In the advanced stage you will focus on strengthening your core, build endurance and strength. You will also improve your cardiovascular health drastically

Total time taken should be approximately 40 mins excluding breaks`

Number of circuits to be performed in one workout: 3

EXERCISE	Time	IMPORTANT NOTES
Kettlebell Windmill	6-8 repetitions for each side	This can be a challenging Exercise A challenging, for which you might prefer to use lighter weight kettlebell. In this workout when you raise your hand over your head keep your eyes fixed on the weight to keep it in line with your shoulders
Kettlebell Deadlift	Aim for 12-15 repetitions, maintaining proper form throughout	In this workout, you have to Engage your Core, tighten your glutes and lift the kettlebell with keeping your arms straight and standing in the upright position.
Kettlebell Clean	10-15 repetitions	Bend your knees to reach down and pick up the kettlebell. Keep the kettlebell in the rack position that is resting on your forearm, tucked close to your body close to your chest
One-Arm Kettlebell Split Jerk	4-5 each side initially, build to 8-10 with experience and fitness level	The movement in this workout comes with a lot of practice. The clean and overhead press involves lifting the kettlebell over your head with a jerk.
Kettlebell Pistol Squat	4-5 each side initially, build to 8-10 with experience and fitness level	Drive up through your heels when going up

1. Kettlebell Windmill

Level: Advance

Muscle Groups Worked:

• Shoulders
• Abdominals
• Gluteus Maximus
• Hamstring

Exercise Steps:

1. Angling your feet 45 degrees to the right side of your body, hold the kettlebell in a nested position in your right hand.

2. Raise your kettlebell up straight, keep watching the kettlebell so you can keep your shoulder aligned.

3. Move your weight to the right leg and bend forward at the waist.

4. Keeping your right hand in the same upright position with the kettlebell, touch the floor with your left hand.

5. Slowly get up in the upright position and repeat this on either side 8 to 10 time

2. Kettlebell Deadlift

Level: Advance

Muscle Groups Worked:

• Lower Back
• Trapezius
• Middle Back
• Forearms
• Gluteus Maximus
• Hamstring

Exercise Steps:

1. Stand with the kettlebell in between your feet.

2. Bend down keeping your back straight and pick the kettlebell with both your hands.

3. When you are picking up the kettlebell, don’t use your arm strength to pick it up but use your core and glute muscles to pick the kettlebell till you are in an upright position.

4. Wait for a few seconds in this position and then lower the kettlebell down. Do 5-10 reps, to begin with then increase the repetition gradually.

3. Kettlebell Clean

Level: Advance

Muscle Groups Worked:

• Lower Back
• Gluteus Maximus
• Hamstring

Exercise Steps:

1. You start this workout with the kettlebell in between your feet.

2. Bend your knees and pick the kettlebell with your right hand with your thumb pointing back.

3. Now with an upward thrust move the kettlebell towards your hips, and let the momentum move your arm to your shoulder.

4. The kettlebell will now be in a rack position with your elbow tucked in close to your body and the kettlebell near your chest.

5. Bring the kettlebell back to the ground and do 10-15 reps on both sides.

​4. One Arm Kettlebell Split Jerk

Level: Advance

Muscle Groups Worked:

• Shoulders
• Chest
• Quadriceps
• Gluteus Maximus
• Hamstring

Exercise Steps:

1. Get the kettlebell to your shoulder with a smooth motion with your hand holding the handle in the side position.

2. In a quick jerk, position move your left knee forward and simultaneously move the kettlebell over your head

3. With the kettlebell over your head slowly push yourself to a standing position.

4. Then lower the kettlebell to your shoulder.

5. If you are doing it for the first time, do 5-10 reps on each side. As you get experienced, do 10-20 reps.

4. Pistol Squat

Level: Advance

Muscle Groups Worked:

• Shoulders
• Calves
• Quadriceps
• Gluteus Maximus
• Hamstring

Exercise Steps:

1. Pick up the kettlebell in the upright standing position towards your chest.

2. Slowly lift your right leg above the ground and squat with the left leg bending your left knee and sitting all the way down while straightening your left leg in a position parallel to the ground. Keep holding the kettlebell close to your chest while doing this.

3. Wait in this position for a few seconds and then get back to the upright position

4. If you are doing this for the first time, do 1-2 reps as it is not very easy to do. Once you get the hang of it increase the reps 10-20.