How to Use Kettlebells

Using kettlebells is a good, low impact way to weight train. The benefit of kettlebells is that they incorporate more than just the muscles in your arms; they work your entire body as well.

Difficulty: Challenging

Instructions

Low Swing Weight Training

1. Take a comfortable stance with your legs about a shoulder's width apart. Hold the kettlebell in two hands and swing it back between your legs. Allow your knees to flex and your back to bend as you swing the kettlebell. Use your entire body, and not just your arms, for the exercise.

2. Release one hand and continue the upswing until the kettlebell reaches the level of your breastbone.

3. Swing the kettlebell down between your legs. On the upswing, hold the kettlebell with both hands and swing it down between your legs and up again. Make your swings smooth and even, allowing the momentum of the kettlebell to aid you as your exercise.

4. Transfer the kettlebell to the other hand on the downswing and continue the exercise. Do your set, rest and repeat. Remember to flex your knees and allow your back to bend as you do each exercise.

High Swing Weight Training

5. Take a comfortable stance with your legs about a shoulder's width apart. Pick up the kettlebell in one hand, and swing it between your legs until you have enough momentum to get some height. This may take at least three progressively higher swings. Allow your knees to flex and your back to bend as you swing the kettlebell. You use your entire body, and not just your arms, for the exercise.

6. Switch the kettlebell into your other hand on the upswing, when your hand is about the level of your breastbone. Continue the swing upward until your hand is above the level of your shoulder.

7. Swing the kettlebell down between your legs. When your hand reaches your breastbone, switch the kettlebell to the other hand and repeat. Complete a set, and then rest.

Swing, Snatch and Press Weight Training

8. Take a comfortable stance with your legs about a shoulder's width apart. Hold the kettlebell in one hand and swing it down between your legs.

9. Swing the kettlebell up to the level of your breastbone and down between your legs. On the upswing, bend your elbow, holding the kettlebell at the level of your shoulder, and then press upwards until your arm is straight. Slowly bend your arm until the kettlebell is at the level of your shoulder.

10. Drop your hand until the kettlebell swings between your legs. On the upswing, transfer the kettlebell into your other hand and continue the exercise. Take a short breather after your set, and then do one or two more.

Tips & Warnings

• Add other combinations to the exercise, including squats, presses and snatches.
• You can hurt yourself weight training. Always consult your doctor before beginning any type of exercise program and make sure you know how to perform any exercise.

Resources

• Body Building discusses kettlebells.
• Dragon Door discusses how kettlebell training can help other sports.

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