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By Shannon Pierce
So, you bought this “kettlebell” thing, and your staring at it wondering what the heck to do with it? You've seen a trainer flipping it, throwing it and swinging it around in all kinds of crazy ways. Don’t fear. It’s useful and can work many muscles at once if you try these simple exercises.
With all exercises, do not compromise your form with too many reps or too much weight. Don’t forget to switch arms and adjust weight and reps appropriately.
1. Kettlebell Squat: Works both your glutes and back. With your feet spread slightly more than shoulder width apart, stand up straight holding both hands on the kettlebell at chest-level. Squat like you are sitting in a chair, making sure your knees do not extend over your toes. Lower yourself until your legs are parallel with the ground. Stand back up.
2. Single-Arm Swing: Stand up straight with your feet a little wider than shoulder width. With your palm faced down, bend at the knee slightly, driving the hips down slightly, then explode upwards while swinging the bell up. The momentum should come from your hips not your arm. Lower the weight and repeat.
3. For your abs: Sit on your bottom with your legs slightly bent. Hold the kettlebell at your core and rotate from side to side, gently touching the bell on the ground each time.
4. Kettlebell High Pull: This will work at least four muscle groups in your body. This will be the same as your squat, but when you drive the hips up to stand, pull the kettlebell up as well, with your elbow pointing to the sky.
5. Floor Press: For your chest, arms, and core, lie flat on the ground with your legs straight. With your palm facing in, gripping the kettlebell, press the weight towards the sky whiling turning your palms toward your feet. Lower until it’s just about to touch the ground. Repeat.
6. Deadlift: With the kettlebell on the ground in front of you, squat down to grab it with both hands, keeping your back flat. Tighten your core, and glutes, keep your arms extended and stand up straight. Lower to just before the floor and repeat.
7) Military Press: Hold the kettle bell just over your shoulder and press up towards the sky, palm facing your head. Make sure to lean forwards slightly at your waist so your weights are behind your head. Lower and repeat.
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