You may have passed by it in the weight room countless times, stashed in the corner with the other strange-looking equipment. Maybe you've
Usually made from cast iron or cast steel, the
Trainer Michael Blauner loves using
How do you know what size (weight) with which to start?
Brookes recommends that women who are new to strength training should start with an 8kg (15-pound)
You don't have to be a certain age, weight or fitness level to start reaping the benefits of the versatile
From fitness trainer Alex Haschen
- Hold the
kettlebellwith an underhand grip and hoist it above your head, fully extending your arm and allowing the weight to rest on the back of your wrist.
- Maintaining a stable shoulder and core, begin walking.
- Try walking 30 steps at first and then switch arms. Maintain an upright posture throughout.
Reps: Start with 30 steps, work up to 80
Muscles worked: Deltoids, rhomboids,
From certified personal trainer Kyra Williams
- Begin holding the
kettlebellin one hand, lifting it overhead with your shoulder and elbow locked out and your palm forward. Your feet should be wider than hip distance apart, with your knees and toes pointing out at about 45 degrees.
- Keeping your eyes focused on the
kettlebelloverhead, push your hip out toward the side with the kettlebelloverhead. Bending at the hip, slowly lean down and reach to touch the floor with your other hand.
- Pause, then come back to standing by straightening at the hip and bringing your hips back under your shoulders. Keep your chest, head and eyes facing the
kettlebellat all times.
Reps: 3 sets of 5 on each side
Muscles worked: Abdominals, obliques, hip flexors, glutes, trapezius, deltoids
Combo: Deadlift to Clean & PressFrom Lindsey Mathews, head trainer with Ideal Fit
- Hold the kettlebell in your right hand with your left arm extended out for balance. Keeping a neutral spine, hinge forward at the hips as far as you can while keeping a flat back, as if you were performing a deadlift.
- As you stand back up, powerfully pull the kettlebell up toward your shoulder, leading with your elbow. From here, keep your elbow close to your sides, so you're in the starting position of a pressing motion.
- Press the dumbbell overhead and then release it back to your starting position for your next rep.
Reps: 10 on each side
Muscles worked: Hamstrings, deltoids, core
Kettlebell Goblet Squat
From Daniel Fredell, head trainer for Original Workout
- Start by holding a kettlebell by the handle, with feet hip distance apart.
- Lower down into a comfortable, deep squat while keeping the kettlebell tight to your chest. It's important to keep your knees in line with your ankles throughout the movement.
- Push through your heels and stand up into the starting position.
Reps: 10 to 12
Muscles worked: Glutes, quads, lats, hip flexors, calves, hamstrings
Kettlebell Russian TwistsFrom fitness trainer Angelique Millis
- Begin by sitting on your mat, with knees bent and heels supporting your feet.
- Recline back so that your body is angled about 45 degrees.
- Keeping your lower body still, grab the kettlebell and twist your body from side to side, using your core muscles to stabilize the motion. The more you lean back, the more challenging this exercise becomes.
Muscles worked: Obliques
One-Arm Kettlebell PressFrom Shane McLean, personal trainer with Balance Guy Training
- Begin with the kettlebell against your chest and resting against your wrist, with your elbow by your side and your wrist in a neutral position.
- Grip tightly and squeeze your glutes as you push the weight toward the ceiling until your elbow is locked out.
- Slowly lower back to the starting position and repeat.
Reps: 8 to 12
Muscles worked: Core, triceps, upper back, shoulders
One-Handed Water Run
From Kim Evans, fitness specialist at Spring Lake Community Fitness and Aquatic Center
Evans uses plastic kettlebells in her deep-water fitness class. Her favorite exercise is the one-handed run.
- Start with the kettlebell in one hand. From a vertical position in the water, run down to the other end of the pool.
- To make it even more challenging, do a high-knee run in that vertical position and pass the bell from hand to hand.
Single-Arm Kettlebell Chest PressFrom fitness trainer Kasey Shuler
- Lying on your back, grab a kettlebell with both hands, then roll onto your back and transfer it to one hand.
- With your knuckles pointed to the ceiling, extend the kettlebell straight up over your chest.
- Slowly lower until your elbow hits a 90-degree angle. If needed, stabilize yourself with the other arm by pressing your palm into the floor.
Reps: 4 to 8 reps for 2 to 3 sets to achieve muscular strength, or 8 to 12 reps for 2 to 3 sets to achieve muscular endurance
Muscles worked: Chest, triceps, shoulders, abs
Kettlebell Front SquatFrom Rui Li, certified personal trainer and owner of New York Personal Training
- Hold two kettlebells, one in each hand.
- Lower into a front squat the same way you would with a barbell.
- Rise back to a standing position with control.
Muscles worked: Glutes, quads, hamstrings and abdominals, plus the back muscles/spinal extensors and shoulder muscles indirectly
One-Arm Kettlebell CrossoversFrom fitness trainer Michael Blauner
- Start by holding a manageable yet challenging kettlebell in one hand.
- Bend down and cross the kettlebell over to the opposite foot.
- Bring the kettlebell up to the opposite shoulder and press it up directly overhead.
Reps: 10 on each side
Muscles worked: Core, chest, lower back, shoulders
Turkish Get UpFrom fitness trainer Lucy Dunne
- Start by holding a kettlebell in your right hand while lying on your back. Bend your right knee and place your foot flat on the floor. Keep your right arm straight and locked out so you don't compromise your shoulder. Your left arm should be out to the side.
- Extend the kettlebell high above your head. Crunch up and roll to your left elbow, while keeping your right arm straight and locked out. As you rise, push down on your right heel.
- While rolling onto your left elbow, shift your weight onto your left hand so you can stabilize yourself as you lock your left elbow out. You will now be in a seated position.
- With your right arm still straight and locked out, push your left hand into the floor. Lift your butt and hips off the floor without moving your feet. Everything should be tight and engaged.
- Keeping your right arm locked out and your chest up, sweep your left leg all the way behind you until your knee touches the ground.
- Your left leg is now back behind your body and you should have a neutral spine. Your right arm remains locked into place throughout the entirety of this movement. Push up through your right heel and come to a standing position.
- Perform all of these steps backwards to get back to the starting position and then repeat.
Reps: 4 per side
Muscles worked: Triceps, anterior deltoid, anconeus