Click here and read the Safety Guidelines before beginning these exercises.
Slingshot
Works: Grip; Core (Midsection); Conditioning
- Step 1. Quickly Pass the Kettlebell from Hand to Hand around Your Body (Both Directions)
- Step 2. Keep Your Back Straight; Stay Fast and Loose until Other Hand Grabs Kettlebell
- Step 3. Pressurize Abdomen and Send Energy into Fist Then Instantly Go Loose Again
Leg Circles
Works: Legs; Grip; Core (Midsection); Conditioning
- Step 1. Sit Back in a Box Squat
- Step 2. Figure Eights around Legs (Both Directions)
Figure Eight to Hold
Works: Rotational Power
- Step 1. Begin with Right Arm Pressed against Your Ribs with the Kettlebell Handle Down in Your Right Palm and Your Left Hand Holding the Handle
- Step 2. Push Your Hips Back and Swing the Kettlebell Behind Your Legs and Slightly to Your Right (Use Hip Crease/Hinge, Hip Thrust, and Compressed Breathing)
- Step 3. Switch Hands Behind Your Back and Swing the Kettlebell with Your Right Hand in an Arc Up and Around Your Body (Drive with Your Hips)
- Step 4. Left Arm Is Pressed against Your Ribs; Left Palm is Open and Waiting for the Kettlebell
- Step 5. Push the Kettlebell with Your Left Palm and Repeat in the Opposite Direction Switching to Your Left Hand in Back
Hot Potato Twist
Works: Core and Obliques
- Step 1. Sit and Palm a Kettlebell with the Handle Down and Your Elbow against Your Torso
- Step 2. Tense Your Glutes and Lean Back until Almost Falling
- Step 3. Pass the Kettlebell Hand to Hand (Hips Will Turn Automatically)
- Step 4. Keep Your Mouth Closed, Breathing Sharply through Your Nose
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